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5 Simple Plant Based Meals for Muay Thai

July 24, 2017

Most people worry so much about their workouts and yet pay very little attention to what goes into their body. I have found that one of the best ways of eating in the world for muay thai is a Whole Foods Plant Based Vegan Diet. Muay thai requires a lot of energy to be able to handle the training load of being a “Nak Muay.” The Whole foods plant based diet provides it all! When most people start hearing me talk about a “vegan diet” they tend to get a little “weirded out” and begin telling me about protein, calcium and how they couldn’t live without bacon. You get more than enough protein, calcium and other vital nutrients from a plant based diet. Now this is not an argument or information page for plant based vegan diets (not yet), but rather just a look into its world and how to add more of these meals to your diet plan.


Listed below are just some of my staples in my diet and is a good start if you are looking to transition to a whole foods plant based vegan diet. Most people try to go vegan and usually are unsuccessful because they are not consuming enough calories. The other reason would be that people just do not know what they can eat. Those people tend to think that going vegan means eating an apple for breakfast, a greens salad for lunch and a bowl of rice for dinner. Hell i would have dropped dead from that too, especially if i was trying to do muay thai, road work, and strength training as well. But adding these meals below will give you a ton of energy and enough protein to get you through any workouts you have planned.


1. Mono Meal of fruit or simple put, single fruit meals.
5 or 6 bananas, 1-2 whole cantaloupes, a whole watermelon, 4-6 peaches or mangos, 1 pound of blue berries. All examples of single fruit meals, not a snack but a meal. Great for post workouts or when you are just trying to keep your meals light.  If weight loss is your goal, simply adding one of these meals as a replacement for a breakfast, lunch or dinner will help you with the results.


2. Smoothies: I like to offer smoothie ideas that do not require a $500 blender to make. Don’t get me wrong, a Blendtec or Vitamix blender is an awesome piece of equipment, but not everyone has this high priced item in their kitchen. These are some smoothies you can make with just a basic everyday blender.


Above is me using a very cheap blender in Thailand.  did the job no problems. keep it soft ingredients: Bananas, Berries, leafy greens, and other soft fruits.

3 – 6 bananas, a handful or 2 of spinach or another leafy green, 3 tbsp of hemp seeds.

3 -4 bananas, 1/2 or a whole papaya (skinned and deseeded)


All packed up and ready to go! easy post workout smoothie!

3 – 4 bananas, 1 or 2 cups of diced frozen mangos or any other frozen fruit. Use your imagination


Don’t make it too complicated.  toss some fruit, greens, some healthy fats in there and blend away.  You can also use plant based protein powders as well such as hemp and pea protein. (remember this is a plant based diet.)  one of my goto dinner or later at night  smoothies is this: 2 frozen bananas, 2 scoops of “Bob’s Red Mill” chocolate plant protein and 1 tbsp of peanut butter. It is almost like having a healthy milk shake.

3. Potato wedges: takes a little time but is the EASIEST! This is a very simple and filling meal. take 3-6 potatoes (doesn’t matter, white, russet, sweet, red, whatever.) Preheat over to 450 degrees F. While you wait, cut your potatoes up into wedges or “fries.” The thicker you make them the longer it will take to cook. coat them in salt and pepper… then get a little creative.. you can use garlic salt, cajun seasoning, chili pepper, curry powder… whatever you can come up with. Personally, i give it a quick salt and pepper coat using a large bowl to mix it all up. after they have cooked i sometimes use cajun seasoning for some more flavor. but i found its just as good with good ole salt and pepper. toss in the over for 20-30 minutes. you will have to experiment yourself a bit to see what works best for you.

Dipping sauce: 2 parts Dijon mustard, 1 part maple syrup, add some Sriracha for spice. i just use a little bit.. enough to change the color of the sauce slightly but not so much to turn it red and just make the hole thing taste like Sriracha.


4. Oatmeal : The king of breakfasts
Very simple. cook up 1-2 cups of dried oats (can use old fashioned, steel cut, oat bran, whatever. Don’t make this complicated. the DIRECTIONS are on the container. now you want to add a fruit and a fat… don’t go crazy with adding so much. Some simple ideas are adding bananas and 1-2 tbsp of peanut or almond butter. 1 cup of Blueberries and 1-2 tbsp of Chia Seeds. Break up and shred 4 dates and add 2-3 tbsp of hemp seed.  Be creative to keep oatmeal from being boring.


Quick meal tip: always in a rush in the morning? another oatmeal option is to put the 1-2 cups of dried oats (you want to use the real deal oats on this one) add some berries and chia seed. then add almond milk or coconut milk and fill it till it just covers the oatmeal. mix it up and put it back in the fridge. in the morning grab your container and go or just sit back and enjoy.


Quicks oats is a great option when you are on the move.  transported like this you can either add almond milk and put in the fridge at work or be at a hotel or friend house and add boiling water. 


5. Rice and beans: The most versatile foods on a plant based diet


1 cup of dried rice (I prefer Thai White Jasmine rice.. you can use brown if you like.) My thai girlfriend told me the secret to good rice is to wash it in cold water at least 3 times. Toss it in a rice maker (this is so easy btw) and press the button. Open a can of beans (usually about 15 oz) and put on the stove on low heat. can use black beans, garbanzo beans, pinto beans, any kind of beans.. it doesn’t matter. experiment, figure out what you like. have all 3 if you want.


If you are going to be eating lots of rice, then get a rice maker.  Your life will be easier

Combine the rice and beans in a bowl over a bed of greens. Top with Salsa, sliced avocado is optional or guacamole is you have it. it just doesn’t matter, have fun with it.  These dishes are only limited by your own creativity.  Add different spices and ingredients as you go and see what you can come up with.


Bonus: This beans and rice idea can easily be used to make burritos and tacos as well. you know… DIET FOOD. its not rocket science. warm up a burrito wrap or taco shells and load them up however you like, just like you would any other burrito or taco… hold the cheese and sour cream of course.  You can even just go plain and stuff your burritos with just rice and beans.  the options are limitless!


Burritos easily pack up for meal prep and travel food. Easy to eat and easy to handle

These meals and ideas are very simple and very tasty.  I found that they not only made my plant based vegan diet transition easy but was also very inexpensive.  Things like rice, beans, oats, potatoes, fruits and veggies are very cheap and easy to find.  Just think about how much you would spend on groceries if you cut out all your meat.  I literally cut my shopping bills in half and sometimes more!  Give it a try and get more plant based foods into your diet.

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