Is plant protein equally as effective at promoting lean muscle mass compared to meat?

Aalaap Hegde aalaaphegde@gmail.com Basis Independent Silicon Valley, San Jose, CA, USA Abstract In the past few decades, there has been an increased emphasis on plant-based diets. While plant-based diets have many cardiovascular and environmental benefits, little is known about how plant-based diets specifically impact athletic performance and promote muscle growth. Many athletes are reluctant to…

Oreo Crumbl Cookie

I saw these cookies on TikTok…and I knew I needed them Serves: 3 Ingredients: For the cookie 1 egg 2 oz melted dark chocolate 20 g cocoa powder 60 g melted unsalted butter ½ tsp baking soda 85 g all-purpose flour ½ tsp salt 1 tbs cornstarch 5 g molasses 75 g crushed oreo biscuits…

Pumpkin Spice Protein Pancakes

These pancakes aren’t your regular protein pancakes. Soft, fluffy, and utterly delicious.  Serves: 2 Ingredients: ½ cup canned pumpkin ½ cup egg whites ½ – ¾ cup almond milk 1 cup oat flour 2 tsp baking powder 1 tsp vanilla extract 1 tbs maple syrup 2 scoops of vanilla protein powder 1 tsp cinnamon Grating…

Takis Elotes

These are the perfect summer grill. Serves: 4 Ingredients: 4 ears of corn, peeled 1 tbs melted butter ½ cup sour cream ½ tsp chili powder 2 limes Salt and pepper ½ tsp cumin Handful of chips 2 tbs finely chopped cilantro Procedure: Toss the corn in butter, salt, and pepper, and grill for around…

Tofu Chocolate Mousse

A high protein chocolate mousse??? Yea, that’s right… Serves: 6-8 Ingredients: 1 block of extra-firm tofu, drained and dry 2 ½ scoops of chocolate protein powder ¾ cup coconut milk, split ½ cup dark chocolate chips Sugar/Sweetener as needed (depending on protein) ¼ cup chocolate syrup (sugar free if you got it) Pinch of salt…

Soba Noodle Salad

A weeknight staple in our household Serves: 4 Ingredients: For the tofu 1 block of firm tofu, cut into 1” cubes 2 tbs cornstarch Salt and pepper 1 tbs soy sauce 1 tsp onion powder 1 tsp garlic powder 1 tbs olive oil For the dressing 3 tbs peanut butter 2 tbs soy sauce 1…

Korean Fried Chicken

Spicy, Savory, and Utterly Delicious…another air-fryer recipe that always hits.  Serves: 2 Ingredients: For the fried chicken 1 chicken breast, butterflied 1 egg + 2 tbs milk 11/2 cup four 1 cup cornflakes ½ tsp each: chili powder, onion powder, garlic powder Salt and pepper to taste For the slaw 1 cup shredded kale 1…

Peri Peri Fried Chicken

A healthy twist on fried chicken! Serves: 2 Ingredients: For the fried chicken 1 chicken breast, cut into strips 1 egg ½ cup buttermilk 2 tbs peri peri sauce 1 cup cornflakes, crushed 2 tsp garlic powder, split 2 tsp onion powder, split Salt and pepper 2 tbs paprika, split 2 tsp lemon pepper, split…

Progurt?

I’m never having regular vanilla yogurt again Serves: 1 Ingredients: 1 cup greek yogurt 2-3 tbs almond milk ½ scoop vanilla protein powder (or any flavor) Pinch of cardamom, nutmeg, and saffron 1 tsp vanilla extract Procedure: Mix all ingredients in a bowl until completely creamy Chef’s tips: Use whatever protein powder/spiced u want. I…

Veggie Omelette

This is a simple and delicious alternative to the classic…and it happens in minutes Serves: 1 Ingredients: 1 lavash sheet ⅓ cup tomato sauce ⅓ cup cheese Any pizza toppings you want Procedure: Preheat your oven to 400 degrees On a lined baking sheet, add the lavash Top with the sauce, cheese, and toppings Season…