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The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts―and the Rest of Your Life Paperback – May 16, 2017
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From the Publisher
125 Nutrient-packed meals to aid recovery
Every recipe in this vegan cookbook is designed to help you stay healthy and fit on a plan-based diet.
Sports drinks to help fuel your workouts
From homemade switchel drinks to Frozen Matcha Lattes, this book offers plenty of energy-infused beverages to maximize your workouts.
Oil-free options for every recipe
Coconut oil, flavorful broths, and mushroom stock are just a few of the book's delicious and healthier alternatives to oil.
Sample Recipe: Olive-Chickpea Waffles
Makes: 4 to 6 waffles/ Time: 10 min prep; 30 min cook
Soccas are Mediterranean flatbreads made with chickpea flour. They are quick to make and full of nutrition from the chickpeas.
1.Preheat a waffle iron, then combine the flour, rosemary, baking powder, salt, and pepper in a large bowl. Stir in the olives and sun-dried tomatoes, then whisk in the oil followed by the hot water. The batter should be thick but thoroughly combined.
2. Spread about ½ to ¾ cup (120 to 180 ml) batter onto the waffle iron, close the lid, and cook through, according to waffle iron directions, about 6 minutes.
3. Top with hummus and serve.
Substitute ½ cup (30 g) chopped flat-leaf parsley for the olives and fold in ¼ cup (40 g) chopped red onion.
- 2 cups (240 g) chickpea flour (garbanzo bean flour)
- 1 tablespoon chopped rosemary or thyme
- 1 teaspoon GF baking powder
- ¼ teaspoon salt
- 1/8 teaspoon black pepper
- ½ cup (90 g) pitted Kalamata olives, chopped
- ¼ cup (15 g) sun-dried tomatoes, thinly sliced
- 1 tablespoon olive oil (OF: omit)
- 1½ cups (360 ml) hot water
The No Meat Athlete
The No Meat Athlete, founded by author Matt Frazier, is an already enormous and continuously growing movement. Offering recipes, resources, workout routines, and connecting members with other vegan athletes and activities, No Meat Athlete serves as a comprehensive guide to help you achieve weight loss, improve your energy levels for every-day activities, and optimize your athletic performance.
Join the movement!
“An uncomplicated guide to fueling a team of cyclists or a family of four.”—Outside Magazine
“Brings together nutritional guidance and success stories from numerous sources, as well as tasty, often oil-free dishes.”—Library Journal, starred review
“[A] comprehensive collection of meatless dishes for all times of the day and all types of workout regimens. . . . An easy entry into meat-free eating.”—Publishers Weekly
“Without the right foods, athletes may appear fit on the outside while actually being extremely unhealthy on the inside. Fortunately, with a plant-based diet you can have the best of both worlds, and the recipes in The No Meat Athlete Cookbook will help you do it. I highly recommend this cookbook for active people and athletes at every level who want to perform at their best, while protecting themselves from disease with whole, plant-based foods.”
—Michael Greger, MD, New York Times bestselling author of How Not to Die
“If you want to up your game then The No Meat Athlete Cookbook is for you. Packed with wonderful information and killer recipes, this book is Where. It. Is. At! I’m a fan!”
—Rip Esselstyn, New York Times-bestselling author of The Engine 2 Diet and Plant-Strong
“Finally, a book for the athlete centered on whole food! Matt and Stepfanie show us food supporting maximum health span can taste amazing too. Whether you want a quick grab-and-go or a date night gourmet dinner, The No Meat Athlete Cookbook has something for you.”
—Ray Cronise, former NASA scientist, cofounder of the Zero Gravity Corporation, TEDMED speaker and author of Our Broken Plate
“Clean Protein + Easy Recipes = Hot Body. Matt Frazier rocks it all in this superstar book!”
—Kathy Freston, New York Times bestselling author of The Lean, The Book of Veganish, and Quantum Wellness
“Whether you’re an accomplished athlete, a weekend jogger, or someone who just wants to eat the way many of the world’s greatest athletes and healthiest people do, you’ve come to the right place. If you want to look great and feel even better, this is the book for you.”
—John Robbins, bestselling author and president of The Food Revolution Network
“Finally, a practical, plant-based cookbook designed for busy athletes! If you’re looking to fuel your active lifestyle, whether you’re a No Meat Athlete or just interested in having more energy and faster recovery after exercise, this cookbook hits the spot. With an oil-free option for every plant-powered recipe, TheNo Meat Athlete Cookbook is a game changer in the health and fitness industry.”
—Robert Cheeke, founder/president of VeganBodybuilding.com, author of Shred It!
“Matt’s follow up to the highly acclaimed No Meat Athlete is the perfect resource for any elite athlete or weekend warrior looking for plant-based recipes to fuel their body. The No Meat Athlete Cookbook provides an incredible array of practical whole-food recipes—recipes with accessible ingredients, easy cooking techniques, and flexibility for certain dietary restrictions, such as no-oil and gluten-free.”
—Baggio Husidic, midfielder, LA Galaxy
“From the moment I cracked it open, I was delighted by the simplicity and spirit of The No Meat Athlete Cookbook. Whether you’re a hardcore athlete ready to up your game or someone wanting to take your health and vitality to the next level—this book covers all the bases!”
—Jason Wrobel, bestselling author of Eaternity and Cooking Channel host
“The No Meat Athlete Cookbook is filled with helpful advice for anybody interested in eating and living better, whether you’re a longtime vegan or just curious about healthier food. I highly recommend this inspiring book, which will help you adopt habits to support a happy and active life.”
—Gene Baur, Farm Sanctuary president and cofounder
“The No Meat Athlete Cookbook is a masterpiece to behold. It is beautifully crafted, extraordinarily engaging, and absolutely brimming with sound, practical advice. The recipes are creative, fun, and wonderfully wholesome. This book provides a simple solution for everyone who is committed to healthful, compassionate choices.”
—Brenda Davis, RD, coauthor of Becoming Vegan
“Power your plate with plants and power your life! The No Meat Athlete Cookbook will foster your plant-based journey with creative, delicious, nutritiously abundant meals and snacks. The recipes are innovative to impress, yet practical and easy enough for everyday cooking. Whether you want to elevate your athletic performance or simply elevate your daily health and energy, this cookbook will guide and inspire you.”
—Dreena Burton, author of Plant-Powered Families
“The No Meat Athlete Cookbook is a delicious guide to making a whole-foods, plant-powered diet work for you. Based on proven medical science, it illuminates a pathway that can help you enjoy more vitality, strength, and stamina—while fighting heart disease, cancer, diabetes, and obesity. Just reading it will make you salivate. Putting it into action will help you live a long and vibrant life. Bon appétit!”
— Ocean Robbins, CEO, The Food Revolution Network
“Want to turbocharge your workouts and your health? Then The No Meat Athlete Cookbook is your delicious guide to doing just that. It is an incredible, practical, and nutrient-packed resource.”
—Robert Ostfeld, MD, MSc, director, Preventive Cardiology, Montefiore Health System
“Meal by meal, day by day, getting your A game on track just got significantly easier with TheNo Meat Athlete Cookbook! If you want to be more active in the kitchen, in the gym, or on the trails, this cookbook is for you.”
—Matthew Ruscigno, MPH, RD, plant-based nutrition expert and endurance athlete
“I love everything about this book! Clear, easy, delicious. But most of all, it delivers this message: The time for discussion about whether a human being can excel on a 100% whole-plant diet is over. Matt and Stepf did an excellent job—this book will benefit everyone, athletes and nonathletes alike.”
—Sid Garza-Hillman, author of Approaching the Natural: A Health Manifesto and Raising Healthy Parents: Small Steps, Less Stress, and a Thriving Family
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1) I made breakfast sandwiches with the Breakfast Tofu – p 65 and Shiitake Bakin’ – p 62 on English muffins with a little arugula, tomato and avocado. Everyone loved these and the kids each grabbed an extra piece of the tofu. I tripled the shiitake bakin’ the second time I made it. Yum!
2) Slow-Cooker Coconut-Matcha Brown Rice – p 47. This one was a mixed bag for the four of us. One loved it, one really liked it, one thought it was okay, and my youngest hit the yuck button. It’s very much on the Earthy side. If that sounds appealing, you’ll probably like it.
3) Olive-Chickpea Waffles – p 178. We loved these savory waffles. Chickpea waffles with finely chopped Kalamata olives and sundried tomatoes running through the batter. There’s no flour in them at all. The texture’s a bit off from regular waffles, but the flavor’s terrifcic. They’re garnished with tomatoes and avocados in the book’s pic. I added some Kalamata olives to echo what’s in the waffle and lemon slices and parsley because they go with the other flavors and they’re just pretty.
4) Calorie Bomb Cookies – p 219. I made these to pack away for breakfasts on the run, and decided to try one for lunch. At 491 calories each, they make a super filling meal. They’re packed with nuts and seeds and everything good, and the bananas and little bit of dark chocolate really make it taste like a treat. The kids were grinning at the breakfast table. My little one said she could tell they were healthy because of the texture, but she absolutely loved them!
5) Green Energy Bites – p 215. Nutty, Earthy, and just a little sweet. Very nice.
6) Switchel: The Original Sports Drink – p 188. This is really refreshing. The ginger and apple cider vinegar taste is potent. They have you strain it, but if you’ve got one of those water bottles with a central infusing column, you could just leave it there. Nice.
7) Garlicky Rosemary Potato Soup – p 114 with Cashew Cream – p 236. Oh my gosh! This is a phenomenal soup! It’s excellent, not healthfood excellent.
8) Pasta Marinara with Spicy Italian Bean Balls - p 81 and 83. They compared this to pepperoni. I definitely don't taste that. But, it's tasty pasta and bean balls. My husband's insisting on calling them bean bags. :)
9) Baked Deep-Dish Apple Pancake – p 48. Love. This tastes like full on apple cake. Texture’s a little weird.
10) Hearty Vegetable Hoagies – p 74 and Pesto – p 233. That’s a great sandwich! The kids loved it. I couldn’t fit all the veggies into the hallowed out baguette, so I think I’ll grab Italian bread next time.
11) Beet Bourguignon (Beet and Lentil Stew) – p 125. This is packed with produce, very filling, and has a nice fall taste. The recipe calls for 1 oz of dried mushrooms. They don’t make mention of it, but if you’re new to dried mushrooms, you want to soak those in hot water while you prepare the other produce. The grit will fall to the bottom of the soak water. When you pull the mushrooms out, the grit will stay there, and not in your stew.
Some more I have flagged to try are: Black-Eyed Pea and Collard Stew with Spicy Tahini – p 119, Caribbean Coconut Collards and Sweet Potatoes – p 122, Strawberry Pistachio Salad – p 131, Cashew Creamed Kale – p 163, Pakoras – p 165, Potato Stuffed Portobellos – p 169, Baked Tempeh Nuggets – p 170, Farro Tabbouleh – p 182, Cranberry Citrus Electrolyte Drink – p 193, a whole bunch of different homemade protein powders on p 197, Tropical Vacation Recovery Smoothie – p 206, V9 – p 209, and Mango Sticky Rice – p 252.
Let's start in the middle of The No Meat Athlete Cookbook with a dozen dressings along with a blueprint for unlimited dressing design. Sauces and dressings are key to variety when eating a plant-based diet and their use isn't limited to salads. They can instantly transform a wide range of steamed, grilled, or baked vegetables into a satisfying and tasty meal. One thing that's obvious when dropping meat out of one's diet is that it's mostly just a delivery system for sauce - people don't eat boiled meat. When one spends as much time preparing vegetables as they do creating marinades for flesh, an entire world opens up to those who previously only seasoned veggies with butter and salt.
I've been interviewed for podcasts by both Matt and Rich Roll (who wrote the forward) and these guys are amazing athletes. If one thinks that authentic athletic performance isn't possible on an all-plant diet, they are evidence that's an err in reason. They log thousands of miles and both of them "run on plants." Chapter 4 is loaded with recovery meals and Chapter 7 has a wide range of smoothies, energy bars, and rehydration drinks. The calorie bomb cookies at nearly 6000 Calories/batch should be good for 60 miles. The recipes are centered on whole foods and they provide for oil free options if extra Calories aren't on your training roadmap. This isn't a diet book, nor is it centered on ideology. Matt has been among the best bridge builders I've seen in the eat meat/don't eat meat worlds. He has strong personal beliefs and yet he never guilts and shames. I applaud that approach. He's a winner on all fronts.
If you're an athlete and thinking about going plant-based, this book has enough content to assure you won't wither away nor will performance lag. If you're ready to branch out into some new areas of plant-based cooking, Stephanie adds some roadmaps for fun and variety with amazing recipes and meal plans.
It's definitely a great resource for everyone!
Sometimes I feel like it’s all been done before in the vegan recipe world…smoothies, overnight oats, salads…blah, blah, blah. This book still manages to innovate, and especially shines with loads of savory breakfast recipes, flexible recipe 'blueprints', DIY sports drinks and protein mixes, go-to sauces, international influences, and easy, satisfying desserts.
This book also stands out for practical tips on implementing recipes into our daily lives with tips like the ‘Double-Up Method’ of meal prep. I've actually cooked successfully from this book, unlike many cookbooks that sit on my shelf gathering dust because they are just too complicated or overwhelming. The recipes are diverse, so you will find small amounts of oil, sugar, and gluten. However, the recipes are also easily adaptable, with tips on substitutions to make recipes conform to individual dietary preferences.