Plant based power bowl
How to get important nutrients no matter what lifestyle.
A plant-based diet can be challenging, but it's no excuse for not being able to achieve your fitness goals. With the right balance you can fuel your body while thriving on a vegetarian or vegan lifestyle.
Good to know
Whether you're building muscle, boosting endurance, or want to loose body fat, protein is key ! Beside the other macronutrients fats and fibre that also helps keep you full longer and supports overall energy levels, protein plays a crucial role in muscle repair, recovery, and strength-building. The challenge for a plant-based diet? Making sure you’re getting enough complete proteins - those containing all nine essential amino acids.
Top Vegan / Vegetarian Protein Sources
- Tempeh – Complete protein sources packed with iron & calcium.
- Quinoa – One of the few plant-based complete proteins! Great as a grain alternative.
- Nuts & Seeds (Almonds, Chia, Sunflower Seeds) – Nutrient-dense and rich in healthy fats
- Plant-Based Protein Powders – our recommendation: Veganes Proteinpulver | Schokolade | 600g | MTM Supplements
- Plant- Based Amino Acids - Amino Elektrolyte | 345g | MTM Supplements
- Eggs & Feta – no dairy products as they have an inflammatory effect on your gut.
- Meat Alternative: Sunflower mince
A Protein Bowl - with sunflower mince meat
Sunflower mince is made from defatted sunflower seeds, creating a high-protein, soy-free, and gluten-free meat substitute. Once rehydrated, it takes on a texture similar to ground meat, making it a perfect addition to your favorite meals.
Why Should You Try It?
- High in Protein – Helps support muscle growth and repair.
- Rich in Fiber – Aids digestion and keeps you feeling full longer.
- Essential Nutrients – Packed with B vitamins, magnesium, and healthy fats.
- Versatile & Delicious – Can be used in bowls, wraps and more!
Whether you're building muscle, boosting endurance, or want to loose body fat, protein is key ! Beside the other macronutrients fats and fibre that also helps keep you full longer and supports overall energy levels, protein plays a crucial role in muscle repair, recovery, and strength-building. The challenge for a plant-based diet? Making sure you’re getting enough complete proteins—those containing all nine essential amino acids.
Step by Step Recipe
Ingredients for 1 serving
kcal: 430 kcal, P: 40.2g, C: 22g, F: 18.3g
60g sunflower mince meat (dry)
1 spoon Pesto Rosso DM
½ tbsp olive oil
75g mushrooms
100g broccoli
1x bell pepper
1x small onion
Salt, black pepper, oregano
Instructions:
Step 1: Prepare the sunflower mince.
For that, pour 300ml of water over 75g of sunflower mince.
Let it soak for about 10 minutes, then drain any excess liquid.
Step 2: Prepare the vegetables
Cut the broccolis, mushrooms, bell pepper, onions, garlic
Step 3: Cook the sunflower mince
Heat 1 tbsp of olive oil in a pan
Add the sunflower mince and cook for 3-5 minutes until slightly browned.
After that add a spoon of pesto to the mince meat
Step 4: Sauté Vegetables
Heat olive oil in a pan over medium heat.
Add onions and garlic, sauté until translucent.
Then add mushrooms + broccoli and cook for 3–4 minutes until soft.
Step 5: Serve
Put everything together in a bowl and enjoy !