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Culinária Vegana Para Atletas: Receitas fáceis e práticas para aumentar sua vitalidade, energia e ter boa saúde
O movimento No Meat Athlete (NMA – Atleta que Não Come Carne) cresce em escala global e ganha novos seguidores todos os dias, mostrando como qualquer pessoa, desde aquelas que só correm nos fins de semana até atletas de nível internacional, pode se tornar ainda mais saudável e adquirir uma forma física ainda melhor consumindo apenas alimentos integrais de origem vegetal. Culinária Vegana para Atletas traz mais de 100 deliciosas receitas elaboradas de acordo com as últimas pesquisas científicas em nutrição, incluindo opções para dietas sem glúten ou sem soja. Você vai aprender a preparar refeições nutritivas e integrais rapidamente e a baixo custo!
526 pages, Kindle Edition
First published May 16, 2017
1442 people are currently reading
1814 people want to read
About the author
Matt Frazier
18 books56 followersMatt Frazier is a vegan ultramarathoner and founder of the No Meat Athlete movement.
Frazier shares training tips and vegetarian recipes on his site, No Meat Athlete. When he's not running, cooking, or blogging, Frazier's a full-time graduate student working on his Ph.D. in applied math. He also enjoys reading, gambling, music, and brewing beer. Frazier lives in Maryland with his wife and son.
Frazier shares training tips and vegetarian recipes on his site, No Meat Athlete. When he's not running, cooking, or blogging, Frazier's a full-time graduate student working on his Ph.D. in applied math. He also enjoys reading, gambling, music, and brewing beer. Frazier lives in Maryland with his wife and son.
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Displaying 1 - 30 of 92 reviews
June 27, 2017
Not what I was expecting. I was trying to find something new to eat that hits my macros other than "vegetables and tofu," and of course also "tofu and vegetables," but none of the recipes here really seemed to be unique, or at all targeted to athletes in particular, instead of just generally health-minded people (which are heavily targeted already in vegan books). This presents nothing new to the experienced veg*an eater, but also isn't enough to take the dive for new converts. Honestly I think a standard plain-chicken-breast guzzling athlete is going to starve to death on this cookbook, as they won't get the high protein they're used to. There is also no nutrition info for any of the recipes, which is increasingly standard in weight loss/health/megagainz etc cookbooks, and is super not hard to do these days with calculators, just tedious. I can't say this cookbook differs from any other vegan cookbook other than slightly less fat in the cooking methods.
November 13, 2018
A solid half of the year into being vegan, I realized that a plant-based diet does not automatically qualify as healthy. I was still eating a ton of vegan junk food, processed plant-based products, and more than a fair share of takeouts. The problem was, I didn't know my way around the kitchen. So I'm not exaggerating in the slightest when I tell you that The No Meat Athlete Cookbook taught me how to cook, thanks to its beginner-friendly recipes (some of them are blueprints with endless variations!) and informative chapters on plant-based nutrition and its staples, basic cooking techniques, kitchenware, grocery shopping and storage, meal planning, and creativity.
I've been playing around with this cookbook for a solid half of the year now. So far, I've tried 54 out of 153 recipes, at least a few from each category: Morning Meals, Dinners & Hearty Meals, Salads & Dressings, Small Plates & Sides, Fuel & Recovery, Flavor Boosts, and Double-Duty Desserts. Most of the recipes I haven't tried are numerous dressings, spice blends, sauces, desserts, snacks, baked goodies, sandwiches, and burgers (not my kind of stuff).
Like any other cookbook, The No Meat Athlete Cookbook has some hits and some misses, which depend on personal preferences. But if you insist, here are a few of my favorite recipes that I've already made multiple times:
-Slow-Cooker Coconut-Matcha Brown Rice
-Breakfast Tofu
-Better Than Takeout Curry
-Pineapple-Black Bean Bowls with Roasted Veggies
-Anti-Inflammatory Miso Soup
-Greek Chopped Salad
-Smoky Potato Salad Over Greens
-Cashew Creamed Kale
-Sesame-Turmeric Oven Fries
-Lemon-Lime Electrolyte Drink
-Cashew Queso
Of course, there are a bunch of recipes that I was less than impressed by:
-Chickpea "Polenta" Stew
-Winter Sunshine Salad
-Tahini Green Beans
-Strawberry Shortcake Rice Bites
-Chocolate Lava Mug Cake
In general, The No Meat Athlete Cookbook gave me some great ideas and encouraged me to try some new foods that I now eat regularly. However, I have to admit that some of the recipes require quite a few ingredients, some of which are kind of fancy, and thus some of the dishes end up being quite pricy. I personally prefer simpler recipes with as little ingredients as possible (I'm not a fan of dressings and sauces), so I can taste each food item separately. Therefore, I ended up simplifying a lot of the recipes, often skipping such ingredients as nori, liquid smoke, or store-bought salsa, omitting sugars or replacing them with bananas or dates, if appropriate, as well as skipping breads and chips.
As for the sports nutrition aspect of the book, I have a feeling that The No Meat Athlete Cookbook is geared more towards endurance athletes as the recipes in it are slightly more carbohydrate-oriented than I prefer. The authors claim that "if you eat whole foods, you don't need to worry about getting enough protein, even when those foods are plants," but after half of the year of prioritizing my strength training over endurance and surviving mostly on the recipes from this cookbook, I was literally starving for more protein-based meals. Also, pastas and breads are probably great for fueling extra-long endurance training sessions, but I personally prefer less processed sources of carbohydrates.
Finally, the majority of the recipes in The No Meat Athlete Cookbook do not contain nutritional information, but it can be easily accessed online.
I've been playing around with this cookbook for a solid half of the year now. So far, I've tried 54 out of 153 recipes, at least a few from each category: Morning Meals, Dinners & Hearty Meals, Salads & Dressings, Small Plates & Sides, Fuel & Recovery, Flavor Boosts, and Double-Duty Desserts. Most of the recipes I haven't tried are numerous dressings, spice blends, sauces, desserts, snacks, baked goodies, sandwiches, and burgers (not my kind of stuff).
Like any other cookbook, The No Meat Athlete Cookbook has some hits and some misses, which depend on personal preferences. But if you insist, here are a few of my favorite recipes that I've already made multiple times:
-Slow-Cooker Coconut-Matcha Brown Rice
-Breakfast Tofu
-Better Than Takeout Curry
-Pineapple-Black Bean Bowls with Roasted Veggies
-Anti-Inflammatory Miso Soup
-Greek Chopped Salad
-Smoky Potato Salad Over Greens
-Cashew Creamed Kale
-Sesame-Turmeric Oven Fries
-Lemon-Lime Electrolyte Drink
-Cashew Queso
Of course, there are a bunch of recipes that I was less than impressed by:
-Chickpea "Polenta" Stew
-Winter Sunshine Salad
-Tahini Green Beans
-Strawberry Shortcake Rice Bites
-Chocolate Lava Mug Cake
In general, The No Meat Athlete Cookbook gave me some great ideas and encouraged me to try some new foods that I now eat regularly. However, I have to admit that some of the recipes require quite a few ingredients, some of which are kind of fancy, and thus some of the dishes end up being quite pricy. I personally prefer simpler recipes with as little ingredients as possible (I'm not a fan of dressings and sauces), so I can taste each food item separately. Therefore, I ended up simplifying a lot of the recipes, often skipping such ingredients as nori, liquid smoke, or store-bought salsa, omitting sugars or replacing them with bananas or dates, if appropriate, as well as skipping breads and chips.
As for the sports nutrition aspect of the book, I have a feeling that The No Meat Athlete Cookbook is geared more towards endurance athletes as the recipes in it are slightly more carbohydrate-oriented than I prefer. The authors claim that "if you eat whole foods, you don't need to worry about getting enough protein, even when those foods are plants," but after half of the year of prioritizing my strength training over endurance and surviving mostly on the recipes from this cookbook, I was literally starving for more protein-based meals. Also, pastas and breads are probably great for fueling extra-long endurance training sessions, but I personally prefer less processed sources of carbohydrates.
Finally, the majority of the recipes in The No Meat Athlete Cookbook do not contain nutritional information, but it can be easily accessed online.
July 30, 2020
The recipes are solid. Each can be oil-free, which has becomes a thing for me(damn age and genetic high cholesterol). The slow cooker Refried beans are hands down THE BEST I have made and don’t require any sautéing of stuff before you put it in the crock pot. It’s a thing with me: what’s the point of poking something before you cook it and dirtying another pan. Because the focus is athletes, the recipes are really solid in the balanced protein department and there are very few weird ingredients that will sit in your pantry. The Calorie Bomb Cookies are bomb.
January 6, 2017
I've been a no-meat athlete (distance runner) for about 4 years. I was excited to see this cookbook! Overall, it is well designed and presented. The intro sections give alot of good background on common staples and nutrition. Overall, the recipes are straightforward with simple, real food ingredients, most of which I have or can get at the local grocery. I am especially looking forward to the Pineapple-Black Bean Bowl with Roasted Veggies and Black Pea and Collard Stew with Spicy Tahini. YUM!! There are a good number of quickish breakfast recipes, which are great. The meal planning section at the end is also a great resource. Overall, a great cookbook and resource for any existing plant eaters and anyone thinking of introducing more plant powered meals into their diet.
Full Disclosure - I received a copy of the cookbook from the publisher and netgalley in exchange for an honest review.
Full Disclosure - I received a copy of the cookbook from the publisher and netgalley in exchange for an honest review.
May 31, 2018
I’m still not sure whether I’ll end up going completely vegan, but there’s no question that the percentage of plants in my diet has gone WAY up and will likely remain that way the rest of my life. This cookbook is full of practical recipes that speak to me as an early adopter of a whole food plant dominant diet and as a dedicated runner. Great stuff that I will return to again and again. 1 week in and I’ve already made 4 great recipes from it.
August 17, 2023
Vegan Cookbook
If you are relatively new to this way of eating, you might find this useful as a jumping off point. It is fairly basic and easy to follow.
I have more than a few vegan cookbooks that I love and this one didn't compare to those. I had to laugh though when they made the suggestion to save the leftovers to eat in the middle of your next work out. I don't know anyone who whips out a container of food while lifting or on the treadmill...just sayin'.
If you are relatively new to this way of eating, you might find this useful as a jumping off point. It is fairly basic and easy to follow.
I have more than a few vegan cookbooks that I love and this one didn't compare to those. I had to laugh though when they made the suggestion to save the leftovers to eat in the middle of your next work out. I don't know anyone who whips out a container of food while lifting or on the treadmill...just sayin'.
January 4, 2017
This is a great book that thoroughly explains how and why a meat free diet is possible and beneficial for athletes. There are so many useful tips, in addition to the great recipes!
The section 'Plant based nutrition in a nutshell' explains why it is important for athletes to eat nutritiously, with a plant based diet. Also included is a list of foods to eat everyday because of their nutritional benefits.
A section on oil free cooking techniques offers new ways to cook foods without the oils that are typically included. The reason for this is that oils are calorie dense, processed parts of foods that generally keeps the calories, but not many of the nutrients from the original food.
I found that very interesting. "Water sauteing, or substituting water, various milks, or alcohol will remove the oil, but keep the flavor and sometimes even add more nutrients. The author includes instructions for doing so that seem quite easy to follow. And encouragement to try it and see whether or not you miss it.
Some of the meals that appealed to me were:
Naked Samosa Burgers
Anti-Inflammatory Miso Soup
Pineapple Black Bean Bowls with Roasted Veggies
I would definitely recommend this for all those wanting to try a plant based diet, both athletes and non-athletes.
**eARC Netgalley**
The section 'Plant based nutrition in a nutshell' explains why it is important for athletes to eat nutritiously, with a plant based diet. Also included is a list of foods to eat everyday because of their nutritional benefits.
A section on oil free cooking techniques offers new ways to cook foods without the oils that are typically included. The reason for this is that oils are calorie dense, processed parts of foods that generally keeps the calories, but not many of the nutrients from the original food.
I found that very interesting. "Water sauteing, or substituting water, various milks, or alcohol will remove the oil, but keep the flavor and sometimes even add more nutrients. The author includes instructions for doing so that seem quite easy to follow. And encouragement to try it and see whether or not you miss it.
Some of the meals that appealed to me were:
Naked Samosa Burgers
Anti-Inflammatory Miso Soup
Pineapple Black Bean Bowls with Roasted Veggies
I would definitely recommend this for all those wanting to try a plant based diet, both athletes and non-athletes.
**eARC Netgalley**
October 28, 2017
This is pretty 101-level stuff IMO. Great if you're veg-curious or stuck in a rut--these are straightforward recipes that can help get you off the ground or give you a template for that plant-based life. As for me, I long ago drank the koolaid about a plant-based diet (22 years of being a vegan-leaning vegetarian) AND I'd say I'm already a highly competent eater/shopper/cook, so I didn't need to be persuaded or instructed, if you know what I mean. I've tried a couple recipes and they've been good but didn't blow my mind.
What I was hoping for is a lot more research-backed info about being a veg*n athlete, ESPECIALLY for people like me who prioritize building muscle and who tend to do better getting more than 15% of calories from protein. The weight training world is so meat- and bro-tastic that I could've used a plantidote (GET IT??). The testimonials in the book are basically all from hardcore endurance athletes, which is great but just less applicable to my needs.
And nutrition info has to be de rigeur in a cookbook that's nominally for athletes, right?? Only supplied here on certain recipes.
What I was hoping for is a lot more research-backed info about being a veg*n athlete, ESPECIALLY for people like me who prioritize building muscle and who tend to do better getting more than 15% of calories from protein. The weight training world is so meat- and bro-tastic that I could've used a plantidote (GET IT??). The testimonials in the book are basically all from hardcore endurance athletes, which is great but just less applicable to my needs.
And nutrition info has to be de rigeur in a cookbook that's nominally for athletes, right?? Only supplied here on certain recipes.
May 16, 2017
May 16 Update: This book comes out today and I highly recommend it for everyone! You will definitely get some ideas to enhance your health from this book.
An outstanding vegan recipe book and more! Many ideas for incorporating healthy eating into a busy lifestyle. Designed for athletes but I learned many new techniques too. Several great recipes for unique and healthy dishes. Also information on how to design a healthy diet. One unique aspect of this book is several recipes are called blueprints. They are the skeleton with ideas for variations of the item. I've always said cooking is personal, make each item the way you like it. This book enables that philosophy. Thank you NetGalley for the ARC!
An outstanding vegan recipe book and more! Many ideas for incorporating healthy eating into a busy lifestyle. Designed for athletes but I learned many new techniques too. Several great recipes for unique and healthy dishes. Also information on how to design a healthy diet. One unique aspect of this book is several recipes are called blueprints. They are the skeleton with ideas for variations of the item. I've always said cooking is personal, make each item the way you like it. This book enables that philosophy. Thank you NetGalley for the ARC!
January 16, 2018
As many of you already know, I'm a huge fan (hoarder) of cookbooks; they don't always pan out. Thankfully, this new release by Matt Frazier and Stefanie Romine did not let me down! I'm neither a vegan nor vegetarian, but there are some wonderful, easy ideas for quick, healthy eating in this book. If you're interested in more info and a sneak peek, you can check out more here.
March 10, 2020
I’m just starting to transition to a more “vegetable intentional” lifestyle, and found this book to be super helpful. Lays out not only a number of tasty recipes, but also talks about the science behind fueling athletes, and none require you attend a culinary institute to cook!
December 30, 2023
Good insights overall. A little too far in the one direction. But a great addition to my library and references
January 9, 2024
First of all, shout out to anyone encouraging a Whole Foods plant-based diet. I think that that is the key to health and wellness in our toxic food world. Some nice recipe ideas.
July 23, 2020
I can't exactly say I'm finished with this cookbook, since I am still using it and relying on it heavily - but having tried a little over a third of the recipes, I feel like now is a good time to write a review.
I've been vegan for about 8 months now, and one of my reasons for turning so was what I had been reading about the amazing benefits for recovery and athletic performance. As a runner, I really wanted to drill down into my nutrition as a vegan, and get the most help with meal prep, planning, and also get a general understanding of macro/micro nutrients. This cookbook does all of the above!
Written by vegan athletes and with a forward by Rich Roll (a well-known vegan triathlete), the nutritional and/or lifestyle information on going vegan was super rich - most of these types of books have all this in the introductory chapters, but I especially appreciated the writers' concise approach. Without boring the reader to death, they go into the fundamentals of why a plant-based lifestyle is so good for you, meal prep, nutritional breakdowns, and tips for cooking oil-free.
Now, for the recipes: there literally hasn't been one in here that wasn't delicious. Some of them took more time than others (stuffed spaghetti squash, nut butter & jelly cookies, mushroom lasagna, better-than-takeout curry) while others were very fast (pineapple & black bean veggie bowl, basic dal, majority of the salads, sheet pan veggies, avocado toast, etc.). Nothing ever cost me more than around $15-20 per ingredient list, and I really liked how the authors tried to stick to the basics - even the sauces were ridiculously easy, and based on simple, whole foods.
I also really appreciated the layout of the book: it's divided into breakfast, lunches/dinners, salads, sauces, smoothies and recovery/energy drinks, and desserts. It made it really simple to flip to the section I needed.
I'll say the ONLY thing that didn't work out for me was the peanut butter tempeh. I've never heard of this seasoning for tempeh before, and mine came out really brittle and (slightly) burnt tasting. I just don't think it was a good combo. That's my only critique!
I continue to turn to this cookbook when planning my weeknight meals. I highly recommend it to anyone wanting to cook vegan food creatively and on the cheap, or for active people looking to drill into their nutrition more.
I've been vegan for about 8 months now, and one of my reasons for turning so was what I had been reading about the amazing benefits for recovery and athletic performance. As a runner, I really wanted to drill down into my nutrition as a vegan, and get the most help with meal prep, planning, and also get a general understanding of macro/micro nutrients. This cookbook does all of the above!
Written by vegan athletes and with a forward by Rich Roll (a well-known vegan triathlete), the nutritional and/or lifestyle information on going vegan was super rich - most of these types of books have all this in the introductory chapters, but I especially appreciated the writers' concise approach. Without boring the reader to death, they go into the fundamentals of why a plant-based lifestyle is so good for you, meal prep, nutritional breakdowns, and tips for cooking oil-free.
Now, for the recipes: there literally hasn't been one in here that wasn't delicious. Some of them took more time than others (stuffed spaghetti squash, nut butter & jelly cookies, mushroom lasagna, better-than-takeout curry) while others were very fast (pineapple & black bean veggie bowl, basic dal, majority of the salads, sheet pan veggies, avocado toast, etc.). Nothing ever cost me more than around $15-20 per ingredient list, and I really liked how the authors tried to stick to the basics - even the sauces were ridiculously easy, and based on simple, whole foods.
I also really appreciated the layout of the book: it's divided into breakfast, lunches/dinners, salads, sauces, smoothies and recovery/energy drinks, and desserts. It made it really simple to flip to the section I needed.
I'll say the ONLY thing that didn't work out for me was the peanut butter tempeh. I've never heard of this seasoning for tempeh before, and mine came out really brittle and (slightly) burnt tasting. I just don't think it was a good combo. That's my only critique!
I continue to turn to this cookbook when planning my weeknight meals. I highly recommend it to anyone wanting to cook vegan food creatively and on the cheap, or for active people looking to drill into their nutrition more.
December 21, 2025
This book is an older publication by cookbook standards, but still worth its weight in gold. So far I've made and frozen about 100 of the energy bar recipe and during an extraordinarily busy workday (setting up a sizeable program, running it, and then taking it down and schlepping bigger items used for it back to their original library branch) the equivalent of 1.5 bars filled me and kept my energy balanced and even for about 6 hours. For context of how much energy I was burning, when I had a Fitbit, it would register the pace of my set up and takedown of programs (and running them) as cardio because it can be so intense. That energy bar recipe did the trick and then some!
Last night I also made the Garlicky Rosemary Potato soup and froze a bunch of it (and made the cashew cream recipe, too). The recipes I can't wait to try: spicy Italian bean balls, nut-crusted tofu, savory oatmeal (not quite masala oats but reminded me of it!); breakfast tofu (make-ahead egg free replacement for burritos, etc.); Naked Samosa Burgers, cashew cream ranch dressing, potato-stuffed portobellos, sesame-turmeric oven fries, and a few more. All of these recipes keep for a few days in the fridge and aside from the tofu would also freeze decently which helps if you, like me, have the ADHD bees-in-the-brain that can make nutritionally sound meal planning a bit of an ordeal.
This cookbook is unusual in that it opts for function over aesthetics. The pictures in the cookbook are great, but there are no "boujjie" ingredients to be found. The ingredients listed will likely already be in vegetarian and vegan pantries (the soup recipe was the case for me, where the only thing I needed to purchase was fresh celery and more beans because I ran out after making the energy bars for the next few weeks).
It's written in a way that prioritizes busy schedules, and portability, as well as accessibility and maintaining a high nutrition profile. In other words, though published in 2017, it still holds up in 2025 (not that long a time, true, but cookbook shelf life rotates at a faster rate than others). Overall this is a solid cookbook featuring recipes that don't break the bank, and keep your savings (energy levels, nutrition, health, and plant-based eating) stocked. I borrowed it from a public library but if you purchase it, I'd still say it's worth it!
Last night I also made the Garlicky Rosemary Potato soup and froze a bunch of it (and made the cashew cream recipe, too). The recipes I can't wait to try: spicy Italian bean balls, nut-crusted tofu, savory oatmeal (not quite masala oats but reminded me of it!); breakfast tofu (make-ahead egg free replacement for burritos, etc.); Naked Samosa Burgers, cashew cream ranch dressing, potato-stuffed portobellos, sesame-turmeric oven fries, and a few more. All of these recipes keep for a few days in the fridge and aside from the tofu would also freeze decently which helps if you, like me, have the ADHD bees-in-the-brain that can make nutritionally sound meal planning a bit of an ordeal.
This cookbook is unusual in that it opts for function over aesthetics. The pictures in the cookbook are great, but there are no "boujjie" ingredients to be found. The ingredients listed will likely already be in vegetarian and vegan pantries (the soup recipe was the case for me, where the only thing I needed to purchase was fresh celery and more beans because I ran out after making the energy bars for the next few weeks).
It's written in a way that prioritizes busy schedules, and portability, as well as accessibility and maintaining a high nutrition profile. In other words, though published in 2017, it still holds up in 2025 (not that long a time, true, but cookbook shelf life rotates at a faster rate than others). Overall this is a solid cookbook featuring recipes that don't break the bank, and keep your savings (energy levels, nutrition, health, and plant-based eating) stocked. I borrowed it from a public library but if you purchase it, I'd still say it's worth it!
May 15, 2017
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This is a really useful, informative and inspiring cookbook. It's packed full of interesting information on nutrition and what kind of foods you should be fuelling your body with as an athlete - or just anyone who exercises, really! This isn't just for the elite (of which group I DEFINITELY do not belong!)
The recipes are easy to follow whilst still being inspiring and they all look delicious. Even if you're a hardcore carnivore you'll enjoy these recipes and won't miss the meat, I promise you!
Another important aspect of this book is that the recipes don't usually ridiculously expensive or unusual ingredients - you're bound to have a lot of them in your cupboard or, if not, they're easy to find in the supermarket. The recipes are generally healthy and will leave you feeling satisfied without the guilt that often comes with junk food!
For anyone wanting to go veggie, or just incorporate more veggie recipes into their diet, this is ideal. It's got lovely photos (always important in these kind of books, I think - I like to see what I'm cooking is *supposed* to look like!) and I loved the oil-free cooking section, which I'd never really thought about before. There's also a good range of savoury and sweet recipes depending what you fancy. Highly recommended!
* Many thanks to the publisher for providing a copy of this book, on which I chose to write an honest and unbiased review *
This is a really useful, informative and inspiring cookbook. It's packed full of interesting information on nutrition and what kind of foods you should be fuelling your body with as an athlete - or just anyone who exercises, really! This isn't just for the elite (of which group I DEFINITELY do not belong!)
The recipes are easy to follow whilst still being inspiring and they all look delicious. Even if you're a hardcore carnivore you'll enjoy these recipes and won't miss the meat, I promise you!
Another important aspect of this book is that the recipes don't usually ridiculously expensive or unusual ingredients - you're bound to have a lot of them in your cupboard or, if not, they're easy to find in the supermarket. The recipes are generally healthy and will leave you feeling satisfied without the guilt that often comes with junk food!
For anyone wanting to go veggie, or just incorporate more veggie recipes into their diet, this is ideal. It's got lovely photos (always important in these kind of books, I think - I like to see what I'm cooking is *supposed* to look like!) and I loved the oil-free cooking section, which I'd never really thought about before. There's also a good range of savoury and sweet recipes depending what you fancy. Highly recommended!
* Many thanks to the publisher for providing a copy of this book, on which I chose to write an honest and unbiased review *
May 8, 2017
This is a great cookbook for those interested in trying a whole food, plant-based, and/or exclusively vegan diet. It offers a lot of information on nutrition and tips for time-saving food preparation, as well as variations on many of the recipes so if you find a favorite, you can still change it up from time to time. I tried several of the recipes and found some that were five-star favorites with my family: the Savory Rosemary-Black Pepper Scones, the Shiitake Bakin' as part of the "Bacon," Lettuce, Avocado & Tomato Pitas, and the Spicy Black Bean and Beet Burgers (which my kids loved -- they weren't too spicy, just flavorful and delicious)! I liked some of the basic recipes too, including the Cashew Cream that I used to make the Garlicky Rosemary Potato Soup (which could have used a little more flavor) and also used as a topping on baked sweet potatoes (sounds strange but it was delicious). Make sure you read the recipes in advance before you start cooking -- there are often tips at the end of recipes for extra toppings or for ways to shorten the cooking time. Thanks to NetGalley for the digital copy of this book in exchange for my honest review.
I received a review copy of this cookbook from NetGalley.
I received a review copy of this cookbook from NetGalley.
June 8, 2017
I'm not a vegetarian or vegan; just an omnivore looking for ways to expand my healthy foods repertoire. I'm also not a great athlete--I just love to be active and run a 5k/10k or half-marathon once in a while. I'm just beginning my training schedule for a full-on marathon, and I want to fuel my body with the best diet I can.
I love the tone of this book--inviting, flexible, non-judgmental. The recipes are great for busy households (most of the main course dishes can be on the table in 30 minutes), and they encourage you to have fun in the kitchen and explore the possibilities of a varied plant-based diet. I'm especially fond of the "Blueprint" recipes--basic recipe outlines that provide a wide range of options that you can work around whatever is current in your fridge/pantry. All of the directions are straight forward and easy to follow (I don't think I've seen anything with more than 4 -5 steps).
My favorites (so far) are the "Grains, Greens and Beans" blueprint recipe and the Chocolate Lava Cake. Thrilled to see a vegan dessert section that goes beyond chia pudding!
I love the tone of this book--inviting, flexible, non-judgmental. The recipes are great for busy households (most of the main course dishes can be on the table in 30 minutes), and they encourage you to have fun in the kitchen and explore the possibilities of a varied plant-based diet. I'm especially fond of the "Blueprint" recipes--basic recipe outlines that provide a wide range of options that you can work around whatever is current in your fridge/pantry. All of the directions are straight forward and easy to follow (I don't think I've seen anything with more than 4 -5 steps).
My favorites (so far) are the "Grains, Greens and Beans" blueprint recipe and the Chocolate Lava Cake. Thrilled to see a vegan dessert section that goes beyond chia pudding!
September 19, 2019
What's not to like, the recipes aren't too complicated. The nutrition and rationale is thoroughly explained in the intense introduction... As a fairly recent Vegan (2 months.. oh yeah) I did a couple months of transitioning and dabbled in my wife's recipes the whole last year (all delicious) since I train pretty hard and had SOOO many preconceived notions of deficiencies and ultimate perils should I go all in.
Well 2 months later, I can run every day should I choose to (vs 3x max per week due to joints/inflammation), tendinitis in elbows/shoulders...etc disappeared. Strength is holding/increasing in all my lifts (+60lb chin ups are now +98lb for 2 reps...which feels insanely good). Not attributing all this to the cookbook but I feel the context is key for those wanting to try it out and feel it isn't just for ultra runners and hippies who don't mind losing their 'gains'...
Not at all Preachy, colorful and well researched. Nice complement to the 'Thug Kitchen' cookbook we keep checking out from the library (also highly recommend, but haven't read cover to cover like this one).
read the intro, if you want to dive into the rabbit hole after that... it's a wild ride.
Well 2 months later, I can run every day should I choose to (vs 3x max per week due to joints/inflammation), tendinitis in elbows/shoulders...etc disappeared. Strength is holding/increasing in all my lifts (+60lb chin ups are now +98lb for 2 reps...which feels insanely good). Not attributing all this to the cookbook but I feel the context is key for those wanting to try it out and feel it isn't just for ultra runners and hippies who don't mind losing their 'gains'...
Not at all Preachy, colorful and well researched. Nice complement to the 'Thug Kitchen' cookbook we keep checking out from the library (also highly recommend, but haven't read cover to cover like this one).
read the intro, if you want to dive into the rabbit hole after that... it's a wild ride.
January 13, 2020
A good general book on starting out cooking vegan with lots of good descriptions about pantry, kitchen and planning, and a variety of recipes. But for a book for athletes worried about protein, it had NO information, and I mean NO info, on how much protein an athlete (or normal healthy person) needs each day and how much protein is in each recipe. This omission is just inexcusable. And I was deeply shocked to read the authors took a multivitamin. If you can't get the right vitamins from your daily food, something is very wrong. I couldn't help thinking that a small piece of lean grilled meat would be a great addition to some recipes.
So best to ignore it is called the no meat athlete cookbook, and just focus on the interesting veg recipes and the blueprint approach, and pick and choose what suits you. I liked the "a grain, a green and a bean". Not a fan of oils myself, so liked the oil-free options. Some people might put bread and pasta in the processed food category and avoid them.
So best to ignore it is called the no meat athlete cookbook, and just focus on the interesting veg recipes and the blueprint approach, and pick and choose what suits you. I liked the "a grain, a green and a bean". Not a fan of oils myself, so liked the oil-free options. Some people might put bread and pasta in the processed food category and avoid them.
May 4, 2017
I am a new vegetarian and so I am looking for options for dinner that are healthy, meat-free and hopefully delicious. I found all three in this book.
There are healthy tips, recipes and menu plans that take a vegan dinner from bland to exciting. There are dessert and energy bar recipes included that are as tasty as they are healthy.
I was impressed with the credentials of the author and his providing the healthy information was pleasant and easy to gain insightful information. I am not an athlete, but I am conscious of my healthy lifestyle and eating habits. This book was perfect for that and gave me the tools to eat better.
I am appreciative of NetGalley and the publishers for allowing me to look at this book and study the recipes
I am keeping this book close to refer to often. The recipes are easy to follow and are included in a healthy menu planning format.
There are healthy tips, recipes and menu plans that take a vegan dinner from bland to exciting. There are dessert and energy bar recipes included that are as tasty as they are healthy.
I was impressed with the credentials of the author and his providing the healthy information was pleasant and easy to gain insightful information. I am not an athlete, but I am conscious of my healthy lifestyle and eating habits. This book was perfect for that and gave me the tools to eat better.
I am appreciative of NetGalley and the publishers for allowing me to look at this book and study the recipes
I am keeping this book close to refer to often. The recipes are easy to follow and are included in a healthy menu planning format.
October 19, 2025
This book is so obviously American with so much sugar and maple syrup in everything. Healthier than processed rubbish for sure but definitely designed for American taste. It did somewhat serve its purpose for me reading it in that it did give me a few more ideas for more variety of vegetarian dishes but some of the dishes are not remotely safe for my current health needs (the sugar loading and high GI foods). I'm also different to the majority of readers in that calorie counting is of no concern, holding weight is a challenge with my current anxiety levels. They are also very heavy on the garlic, which I'm allergic to but used to missing out or substituting. Again designed for western tastes.
Nice to get some new ideas to try, but the reader has to consider their own health requirements not just blindly follow what is generically healthier.
Nice to get some new ideas to try, but the reader has to consider their own health requirements not just blindly follow what is generically healthier.
August 16, 2022
I'm pleasantly surprised!
I got the ebook from my library. Usually I just screenshot a couple promising recipes and move on. I had read the no meat athlete book and seen those recipes, and tbh I was not super impressed. I am not an endurance athlete and choose to have a higher protein content than these books recommend.
Got through the breakfast chapter and decided to buy a used copy of the book, as there were too many recipes I wanted. Lots of use of tofu and tempeh, and tons of higher protein breakfast foods, which is hard to find in vegan cuisine.
I will still be adding TVP and Seitan to some of these recipes, but they're a lot more solid than the carb-heavy meals you mostly find in vegan fare.
I got the ebook from my library. Usually I just screenshot a couple promising recipes and move on. I had read the no meat athlete book and seen those recipes, and tbh I was not super impressed. I am not an endurance athlete and choose to have a higher protein content than these books recommend.
Got through the breakfast chapter and decided to buy a used copy of the book, as there were too many recipes I wanted. Lots of use of tofu and tempeh, and tons of higher protein breakfast foods, which is hard to find in vegan cuisine.
I will still be adding TVP and Seitan to some of these recipes, but they're a lot more solid than the carb-heavy meals you mostly find in vegan fare.
November 7, 2019
Great read!
This book did change how I view sports nutrition. Book is easy to read and keeps reader engaged. The only thing I would have liked is a week or two of meal planing and insights on how this way of eating effects the diabetic athlete. I recommend this book to anyone trying to improve health and add heathy recipes to their life. I would have given a 5 star if a meal plan would have been included along with more emphasis on strength and conditioning rather than endurance training. Overall a great addition to any sports training or diet regime. Look forward to reading more from this author and topic as interest and studies increase in this field.
This book did change how I view sports nutrition. Book is easy to read and keeps reader engaged. The only thing I would have liked is a week or two of meal planing and insights on how this way of eating effects the diabetic athlete. I recommend this book to anyone trying to improve health and add heathy recipes to their life. I would have given a 5 star if a meal plan would have been included along with more emphasis on strength and conditioning rather than endurance training. Overall a great addition to any sports training or diet regime. Look forward to reading more from this author and topic as interest and studies increase in this field.
January 31, 2017
I am new to a plant based diet. This is a great book for newbies. The introductory sections provide a starter course for eating a healthy plant based diet. I especially appreciated the section on using minimal and the tutorial for sauteing without oil. The recipes are inventive, but most do not contain exotic ingredients. I'm excited to try the lentil Bolognese sauce. This is a solid cookbook with a number of photos of recipes.
Full Disclosure - I received a copy of the cookbook from the publisher and netgalley in exchange for an honest review.
Full Disclosure - I received a copy of the cookbook from the publisher and netgalley in exchange for an honest review.
January 22, 2024
I wish I would have had this book in the 90s when I was ovo lacto for a time. It was the era of brown rice and steamed vegetables. Rich Roll wrote the forward which inspired me to pick up the book and he did a podcast with one of the authors Matt Frazier. Stephanie Romine is most likely the brains behind the recipes. One thing that really stood out for me was the amount of well thought out breakfast options. We have some savory and sweet options along with dishes inspired by her time living in South Korea. Overall the cookbook is well thought out and made to be used.
May 20, 2017
Awesome recipe book for athletes, families, or just anyone, with easy, delicious, and unique recipes and blueprints to craft your own. I loved the informational sections, too, really makes this a comprehensive cookbook to have laying around your kitchen. Looking forward to working my way through the recipes!
June 1, 2017
This is really an excellent addition to my cookbook shelf. While I am sure it is excellent for vegan athletes, it is also just a wonderful vegan cookbook. It is well-organized with a lot of color photographs. The recipes all look easy to prepare and delicious. I believe that this is destined to become one of my favorites.
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July 2, 2017Got for a steal (7.99) at McKay used bookstore in Nashville on my wedding anniversary trip though this clearly isn't used and am going to gift it to those who will get the most use out of it. Still such a good read! written very well with great points on a variety of topics and many recipes I've saved for later to try. I love the approach of a grain, a green, and a bean which is how I try to eat and ideas for spicing this up. would recommend especially for athletes!
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