Tofu’s reputation usually comes down to texture and texture is fixable. Pressing tofu:
Use a tofu press, or sandwich it between two chopping boards with weight on top. 30 minutes minimum, but longer is even better.
Aquafaba (the liquid from canned chickpeas) is a powerful egg replacement.
Once you learn this trick, baking and cooking open up fast.
Eating plant-based doesn’t mean sacrificing flavour.
A well-stocked spice rack helps keep meals exciting:
Pre-mixed blends like Cajun seasoning, Italian herbs, and garam masala are easy ways to add complexity without extra prep. Spices also support inflammation management and digestion. Small details add up over long training blocks.
Beans are one of the most underrated performance foods.
Keep both dried and canned beans on hand.
They work in salads, curries, stews, soups, burgers and even brownies.
Not every day needs the same intake.
Performance nutrition is responsive, not rigid.
Eating the flesh of cows and lambs provides protein, iron, zinc, antioxidants, and vitamin B12. High intake, however, is associated with increased risk of cancer, heart disease, and other long-term health issues.
Compassionate Substitutes:
Seitan – Wheat gluten rich in protein, iron, and phosphorus; season boldly for familiar texture and flavor.
Legumes – Beans and lentils deliver protein, iron, fiber, and minerals without cholesterol.
Tempeh – Fermented soybeans; high protein, firm, and versatil
The flesh of birds is commonly consumed for its protein, niacin, phosphorus, and B vitamins. Despite this, it is one of the most widely consumed animal foods, contributing to environmental strain and ethical concerns.
Compassionate Substitutes:
Tofu – Complete plant protein with calcium, magnesium, zinc, selenium, and phosphorus; adaptable to most cooking methods.
Textured Vegetable Protein (TVP) – Dehydrated soy protein, high in protein and iron; ideal for meal prep and fueling high training dem
The flesh of pigs contains protein, essential amino acids, iron, phosphorus, vitamin B12, selenium, niacin, and zinc, along with dietary cholesterol linked to increased cardiovascular risk and inflammation.
Compassionate Substitute:
Jackfruit – Chosen for texture rather than protein; ideal for slow-cooked, shredded dishes when paired with legumes or grains to balance nutrition. No cholesterol, just like all plants.
Eggs are commonly used for protein, fats, and their binding and structural role in cooking. They also contain dietary cholesterol, which can raise LDL levels in many individuals. Ethical concerns include intensive farming practices and the routine culling of male chicks.
Compassionate Substitutes:
Aquafaba – Chickpea cooking liquid that mimics egg whites in baking and whipping.
Ground Flax – Mixed with water to create a binder while adding fiber and omega-3 fats.
Applesauce – Low-fat option that
Honey contains antioxidants and nutrients, but its harvesting disrupts bee colonies, removes their primary food source, and often requires replacement with sugar syrups that weaken immunity and increase stress. These practices contribute to population decline and broader ecosystem impact.
Compassionate Substitutes:
Maple Syrup – Plant-based sweetener with minerals and antioxidants; useful for quick energy when used intentionally.
Golden Syrup – Similar in function and flavor; suitable for baking