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- What's up everyone?
Welcome to the Switch4Good Kitchen.
My name is Nimai Delgado, vegan, professional body builder,
and today I'm gonna show you exactly what I eat
to build muscle.
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Okay, so to give you guys a quick rundown of ingredients.
We have high protein tofu, sweet potatoes, baby greens,
broccolini, chickpeas, lemon, and avocado,
and a wide variety of different herbs and spices.
This meal is perfect for anybody that's on the go,
that doesn't have much time to cook
and prepare healthy foods.
I usually eat this meal for a pre-workout
or a post-workout meal.
It can be used for both because it is so high in protein
and high in complex carbohydrates and micronutrients.
Probably start off with the thing that's gonna take
the longest to cook.
Now in this meal, that is the sweet potatoes.
Just set 'em in the oven, for about 30 to 45 minutes
depending on how large the sweet potato is.
The next thing I like to prepare is the tofu.
And your just gonna start off
by cutting these into manageable blocks,
and then put them on a skillet on high heat.
You can start adding your different types of herbs
and spices and sauces to make your tofu taste amazing.
Now, a lot of people may be concerned when they see or hear
products that contain soy.
Tofu is a derivative of soy.
Now, as long as you buy organic soy,
it's considered very healthy
and you don't have an allergy to soy,
then you can eat it and feel confident
that it's providing your body enough nutrients
and protein to help you recover.
So soy and tofu contain something called phytoestrogens.
These to attach themselves to receptor sites in your body
that mimic estrogen.
But what happens, is it actually inhibits your body
from accepting real estrogen and elevating those levels.
Your body will actually have
a more beneficial testosterone level,
which is even better if your trying to build muscle
and recover as an athlete.
After the tofu is cooked,
you can go ahead and take that off the pan
and put it to the side.
And then you can start cooking your green vegetables
or your broccolini.
Now, how I cook broccolini,
is first I just put them in a little bit of water,
and cook them on medium heat.
So the water has all evaporated,
and now I'm just gonna flip these
to get 'em a little bit crispy on all sides
because that's just how I like to eat my broccolini.
So I already put the sweet potatoes in the oven
and they're just about ready to come out.
So I'm gonna grab them real quick,
and then we can start building our meals.
All right guys, so now we are ready to start building
our Buddha Bowl.
So I'm just gonna grab a nice healthy handful
of fresh greens.
These guys are trying to get away.
Uh uh, these are coming in too.
We can add some chickpeas.
So just pick a corner, start adding a few.
'Cause the next thing we're gonna do
is grab a nice medium-sized sweet potato.
Now one of the things I like to add to my sweet potato
is cinnamon.
It actually goes really well with sweet potatoes,
so just give a little bit of a dash of cinnamon.
And so we're gonna add some of these broccolinis
that we cooked.
Just go ahead and bend it in there.
And then last but not least, we're gonna add our proteins.
So, this is gonna be our tofu.
Add as much tofu as you like.
I normally do about four ounces of tofu in my meals
just because I know that's got about 30 grams of protein.
So that works well for my fitness goals.
You can determine how much you need for your goals.
Now we're gonna add some fats in the form of avocado.
So we're just gonna take a nice scoop.
Good.
And last but not least,
you can add a little bit of more spices
if you like garlic, if you like black pepper.
This would be the good time to add those to your bowl.
So there you have it folks.
A high protein Buddha Bowl built for an athlete.
If you like this recipe, you can find it here
at switch4good.org or you can visit veganfitness.com
to find recipes like this and more,
where we also offer customized meal plans.
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