That is, during Lent, not to lose muscle mass: 10 simple recipes

In Lent, from February 19 to April 7, do not eat meat, eggs and dairy products, that is all complete and available sources of animal protein. Vegetable oil is permitted only on weekends, and eggs and fish - once for the entire post 31 March and 1 April.

Fortunately, there are vegetable protein sourcesWhich will help you to hold out until the end of the post and not to lose muscle mass.

Layfhaker offers a dozen fairly simple dishes that can cook a person with any level of cooking skills. In fact, meatless recipes much more, so that you can please yourself delicious at least every day.

The main thing - remember foods rich in protein. During post your best friend - it legumes (beans, peas, lentils, chickpeas), tofu, grains (rice, oatmeal, buckwheat), sesame seeds, pumpkin seeds, peanut butter, bananas.

1. hummus

The boiled Nute about 8.5 g protein per 100 g, and sesame seeds - 19,4 g of protein and a lot of calcium, which is especially important when you are avoiding dairy products.

Ingredients:

• 300 g of dried chick;
• 50 g of sesame seeds;
• 3 garlic cloves;
• 5 tablespoons of lemon juice;
• 3 tablespoons olive oil.

preparation

1. The night before cooking, soak chickpeas, so that it softened and prepared quickly.
2. Boil chickpeas within two hours without addition of salt. Broth pour.
3. Fry until golden brown sesame seeds and grind in a coffee grinder, connect with garlic and olive oil and mix everything in a blender until smooth.
4. Add chickpeas and 300 ml of broth, while continuing to mix.
5. In the finished dish, add the lemon juice and salt to taste.

2. Oatmeal with banana and pumpkin seeds

The porridge contained 3 g protein per 100 g of product is vitamin B6, necessary to digest protein, as well as zinc, increasing secretion testosterone. Banana fruit known among high protein and potassium. But the champion of the amount of protein in this dish - it's pumpkin seeds. They contain from 19 to 24 g protein, many vitamin E and many other useful substances.

Ingredients:

• 100 g of dry oatmeal;
• 1 banana;
• 30 g of pumpkin seeds;
• dry cherry (optional).

preparation

Cook oatmeal in the water, add the mashed banana with a fork, pumpkin seeds and dried cherries. Let sit for 5-10 minutes, and you can eat.

3. Lentil soup with vegetables

Lentils, like all legumes, - a great plant source of protein. The boiled lentils about 7.8 g protein per 100 g of product.

Ingredients:

• 1 carrot;
• 2 celery;
• 1 onion;
• 1 cup red lentils;
• Bay leaf.

preparation

1. Soak the lentils for at least eight hours.
2. Cut the carrots, onions and celery, fry in olive oil for five minutes, season with salt.
3. Pour the lentils with water, add the roasted vegetables and simmer for 25-30 minutes.

4. Foie beans

The boiled beans contains 7.8 g protein per 100 g of product, B6 vitamins E and C. There are a huge number of dishes beansFrom soups to dishes. We give a recipe of paste, which can be used as part of a dinner, and for nutritional sandwiches with bread or bread roll.

Ingredients:

• 1 cup dry white beans;
• 2-3 medium onions;
• 3 garlic cloves;
• salt, black pepper.

preparation

1. Soak the beans for 8-12 hours.
2. Cook beans until soft, drain main part of the water, leaving approximately 100 g of broth.
3. Chop the onion and fry until golden brown.
4. Mix in a blender beans, onions and chopped garlic, half a teaspoon of salt and black pepper until smooth.
5. Refrigerate plow and spread on bread.

5. Beans stew with vegetables

A good option for lunch or dinner: a nutritious, high-protein and cheap. On preparation will go three o'clock (beans cooked for a long time), so it is best to move it to the weekend or be prepared in advance so as not to die of hunger after work and do not have a half-baked beans.

Ingredients:

• 500 grams of the beans;
• 2 onions;
• 2 carrots;
• 50 g of tomato paste;
• parsley and dill;
• salt, black pepper, sugar;
• Bay leaf.

preparation

1. Soak the beans overnight in cold water.
2. Boil the beans for 2-2.5 hours until tender.
3. Divide the onion into rings, cut their quarters, fry until golden brown.
4. Grate the carrots on a grater, fry with onions.
5. Pour the vegetables with water and simmer for 15-20 minutes.
6. Add the vegetables to the beans and cook for another 20-30 minutes.
7. Add the tomato paste, sugar, ground black pepper, bay leaf and parsley.

6. Chickpea cutlets with carrots

For those who missed the cutlets during Lent, there is a healthy and tasty option of chickpeas and carrots. Cooked very simply and quickly - well suited for quick dinner. Of course, if you forgot to pre-soak the chickpeas.

Ingredients:

• 100 g of chickpea;
• 1 clove of garlic;
• 1 carrot;
• 1 onion;
• salt, black pepper.

preparation

1. Soak the chickpeas overnight in cold water.
2. Pass the chickpeas through a meat grinder or chop in a blender.
3. Mix with chopped onion, garlic and carrots, season with salt and pepper.
4. BLIND patties and fry in olive oil.

7. Indian pancakes

The boiled peas contains 6 grams of protein per 100 grams of product, basmati rice - about 2-3 grams of protein, and turmeric is good for the joints and the cardiovascular system.

Ingredients:

• 50 g of pea;
• 150 g of Basmati rice;
• salt, black pepper, turmeric.

preparation

1. Pour boiling water over the rice and peas (in various capacities), and leave the lid on for eight hours.
2. Grind rice and peas in a blender, add the spices and the resulting mass leave for a day in a warm place.
3. Pour the vegetable oil, heat the pan well and bake pancakes, obzharivaya on both sides.

8. Pea sausage or sausage

Fans of sausages can try high-protein sausage with spices, tinted beets.

Ingredients:

• 2 cups pea flakes;
• 1 beets;
• ½ teaspoon ground nutmeg;
• ½ teaspoon paprika;
• 100 ml of vegetable oil;
• 1 teaspoon black pepper;
• 3 cloves of garlic.

preparation

1. Cook the peas in boiling water for cereal (seven minutes).
2. Pour the vegetable oil, boil one minute.
3. Add a lot of garlic, spices and a tablespoon beet juice, mix in a blender until smooth.
4. Wrap the resulting mass into the food film, form the sausage and store in the refrigerator until complete solidification.

9. Tofu with vegetables

Tofu - an excellent source of vegetable protein (8 g protein per 100 g product). Because it makes meatless dessert with cocoa and fruit and exotic dishes, one part of which is appalling. We chose a simple and affordable recipe tofu with vegetables, which will take you 20 minutes.

Ingredients:

• 4 mushroom;
• 1 onion;
• 1 tomato;
• 2 small cauliflower florets;
• 400 g of tofu;
• 30 g of green peas;
• olive oil;
• turmeric, ground black pepper;
• soy sauce;
• cilantro.

preparation

1. Dice mushrooms, onions, tomato and cauliflower.
2. Fry the onion in olive oil for 2-3 minutes, then add the remaining vegetables.
3. Crumble tofu hands, sprinkle with turmeric.
4. Add the tofu to vegetables, fry until complete evaporation of the liquid.
5. Add a tablespoon of soy sauce and black pepper to taste.
6. Two minutes before the vegetables are tender, add the green peas.
7. Before serving, sprinkle with fresh coriander.

10. Dessert of tofu and peanut butter

Delicious high-protein dessert of beneficial ingredients.

Ingredients:

• 250 g of tofu;
• 3 bananas;
• 50 grams of peanut paste;
• 1 teaspoon lemon juice;
• 1½ tablespoons sugar;
• vanilla taste;
• nuts for topping.

preparation

1. Pour the sugar into the pan to cover the bottom with a thin layer. When it starts to melt, place on top of a banana cut into slices and fry on both sides.
2. Grind the nuts in a blender.
3. Mix in blender two bananas, tofu, peanut butter, sugar, salt and vanilla.
4. Put in a bowl the resulting mass, top with caramelized banana and sprinkle with nuts, make two such layers.
5. Cooled in the refrigerator for one hour.

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Also consider the option of buying vegetable protein: it will help you to maintain the rate of protein without breaking the fast, and maintain muscle mass before it ends.