Building Muscle and Losing Fat on a Vegan Diet with Marcella Torres and Derek Tresize


Resistance training can be an enigma, and many of us have heard for years that building muscle on a plant-based diet is difficult if not impossible.

But on today’s episode of NMA Radio, we chat with Marcella Torres and Derek Tresize, former competitive body builders who know what it takes to bulk up, and they do it on a completely vegan diet (and with a family!). Their resistance training philosophy has helped countless people improve their lives by getting stronger, losing weight, and staying injury-free — even as they age.

If you’re looking to build muscle, but aren’t really sure you can do it on a whole-foods, plant-based diet, check out today’s conversation with Marcella and Derek.

Here’s just some of what we talk about in this episode:

  • What vegans need to know about building muscle.
  • Do plant-based athletes need supplements to get stronger?
  • How strength training can improve your life.
  • Body-weight exercise routines… are they enough?
  • Doug’s experience using Derek and Marcella’s plan.
  • Is being sore good or bad?

Female instructor leads boot camp class in power yoga pose high

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The No Meat Athlete Cookbook, In Stores and Online Now!

It’s finally here! Yesterday marked the official release of The No Meat Athlete Cookbook, and it far exceeded everyone’s expectations by debuting at #34 (out of all books) on the Barnes & Noble Top 100, and #43 on Amazon.

Doing the mom thing at Barnes and Noble. :)

Doing the proud mom routine at Barnes and Noble. 🙂

I’m so proud and grateful, already. This is a huge win for our plant-based fitness movement, and I’m so thankful to everyone who has supported the book so far (and if that’s you and you want to do even more, it would be awesome if you’d leave a rating and review!).

My friend Robert Cheeke, one of my original inspirations for going vegan and someone I’ve looked up to for as long as I’ve been doing this, posted this message on his personal Facebook page, which meant the world to me:

And of course everyone else involved with the book, especially Stepfanie Romine, deserves a ton of the credit.

Unfortunately, when I say “exceeded expectations,” that also comes with some drawbacks.

Namely, that a lot of online retailers went out of stock on release day (and even before, in some cases), which made for one emotional roller coaster of a day. It’s a good problem to have, I know, but nonetheless one that has caused me a lot of stress and will continue to do so until the book is back in stock at all these places.

But here’s the good news. While a lot of places are temporarily out of stock, you can still get the book in several places:

  • In person at many bookstores, including Barnes and Noble, Books-a-Million, and local independent stores (before you go, I’d suggest calling ahead to make sure they have it)
  • Online at Books-a-Million
  • Online at Indiebound (which supports your local bookstore as well)
  • Online at Amazon (where you can place your order now to make sure you receive a copy as soon as it comes back in stock in a few weeks)
  • In ebook format, just about anywhere ebooks are sold

And because there’s been such unexpectedly high demand for the books, the book is already into its third printing, and it won’t be long until those new books will arrive and everyone can restock.

So that’s where we stand: if you’re determined to get the book, you absolutely can with any of the options above … and I really appreciate your putting forth the effort to do so, to help keep it strong.

And of course, you can always go try out the sample recipes I posted last week or grab the Kindle or Nook version to hold you over.

In other NMA Cookbook news, last night Stepfanie and I did a book event at Malaprops, a great local bookstore here in Asheville, along with Heather Crosby of YumUniverse (whose book YumUniverse Pantry to Plate also hit the shelves yesterday!), where we did a panel discussion and Q&A led by Julie Wunder, a friend and fellow Asheville-based blogger, who writes Running in a Skirt.



With Heather Crosby, whose work I’ve long admired

Tonight, we all head to Plant, Asheville’s best restaurant (in my humble, vegan opinion), to keep the party going with a special event featuring a three-course meal based entirely on recipes in the books, including Switchel cocktails and mocktails!

Once again, thanks for being a part of all of this, and really, for making it possible at all. I’m so excited about all that is to come and the bright future for this book and our movement, and it none of it could happen without your help.



The No Meat Athlete Cookbook – Sample Content & Recipes

This post contains a sample from The No Meat Athlete Cookbook, which hits the shelves in just over a week! But first, a quick intro.


It’s been almost four years since my first book, No Meat Athlete, came out.

That first book wasn’t a cookbook, but it did include 50 of the recipes I’d picked up as a marathoner who was still fairly new to a vegan diet.

Today, over 30,000 copies later, I’m so proud of what that little book has become.

And at the same time, a lot has changed since then. Enough that I decided it was finally time for another.

I’ve learned so much in these past four years. About nutrition, mainly, but also about cooking and, with two high-energy young kids who also eat this way, the importance of practicality. I’ve undergone a ruthless streamlining of my own routines … and that includes those in the kitchen.

More than just about anything else, this focus on practicality is what sets The No Meat Athlete Cookbook apart.

Sure, it’s one of the only 100% vegan cookbooks that’s geared towards athletes.

And yes, it’s almost exclusively based on whole foods, including (and I fought hard for this one) an oil-free option for every single recipe, so that you can choose your own adventure when it comes to oil.

But more than anything else, the difficult conversations my co-author Stepfanie Romine and I had during the process of developing and testing recipes for this book centered around the issues of simplicity and ease of use.

I say “difficult” because we both have incredibly high standards.

For both of us, whole-food nutrition was paramount, of course. To Stepfanie, a plant-based chef, it was also crucial that every recipe be delicious. And I, a dad in that phase of life where trying to do to way too many things is par for the course, wanted to make absolutely certain that our recipes made sense for busy, athletic families, and people who can’t easily get to specialty health-food stores to do their grocery shopping.

That “Quick, Easy, and Family Friendly!” burst at the top right of the cover? Well, we mean it.

With few exceptions, if an ingredient couldn’t be found in a regular grocery store (and I’m not counting Whole Foods as “regular”), either it didn’t make the cut or we made sure to provide a substitute.

Similarly with cooking techniques: if a recipe was difficult or required equipment most people don’t have — spiralizer, potato ricer, etc. — then we changed it.

In trying to balance all of that emphasis on simplicity and practicality with the need for top-nutrition and of course, food that makes you actually want to keep eating this way, this was a project. But we did it, and I’m so happy with how it has turned out.

I’m pleased to share some sample content with you today, but before we get to that, I want to remind you of just a few things:

We’ve put together a really great packages of bonuses for anyone who pre-orders the book (meaning you’ve got to order before Tuesday, May 16th and forward us your receipt). The bonuses include a 30-day meal plan, an ebook of my favorite quick staples and condiments that make it way easier to be vegan, my 46-minute presentation on the 7 Foods Worth Eating Every Single Day, and a special video series on oil-free and microwave-free cooking (a bonus offer that was so popular we’ve brought it back). You can see all the details about book and pre-order package here.

Although this sample content is from our chapter on real-food recipes for before, during and after workouts, the actual book includes lots of food that’s for the rest of the day — breakfasts, lunches, dinners, and desserts. (See the Quinoa Primavera featured on the Forks Over Knives blog.) On that note, I did go ahead and include our recipe for Olive-Chickpea Waffles into the sample since it would work as long-run fuel, even though it’s technically not in Chapter 7.

We’ve had a ton of great press on this book, including making Sports Illustrated’s and People’s lists of “The 7 Best Health & Wellness Books of 2017,” and already being included in VegNews, Vegan Health & Fitness, and Publisher’s Weekly … with features in several other mainstream fitness magazines slated for the summertime. Keep an eye out for lots more as the release date approaches!

And so, if I may make a direct request: If you’ve gotten something out of No Meat Athlete — the free blog and podcast content every week, the running groups, and everything else we’ve done over the past 8 years (!), I’d really appreciate if it if you’d consider adding our new cookbook to your collection. It has the potential to make a huge splash for this movement, but that won’t happen without your help. Thanks for thinking about it.

With that, enjoy this sample bit of Chapter 7, including four recipes!

Chapter 7: Fuel & Recovery


Don’t undermine your workout by fueling it with processed junk that barely qualifies as food! Instead, let our recipes for natural, homemade versions of sports nutrition staples take you further so you can get the most from every workout.

To Eat or Drink Your Carbs? That’s the Question

As you read in Chapter 1, you should usually only consider using added sugars and quick carbs to fuel before, during, or after a workout. For years, the only “sports drinks” on the market were loaded with refined sugar and designed to replenish carbohydrates as well as electrolytes. But for various reasons, more of today’s athletes are choosing instead to eat their carbs or to forgo them altogether during workouts. As such, more lower-carb, electrolyte-only sports drinks have hit the market.

We think there’s a time and a place for both types of drinks. Our new favorite sports drink, switchel—which actually isn’t new at all—embraces that flexibility. Our base recipe for switchel uses just 2 tablespoons of maple syrup (100 calories, 27 g carbs), so it has about half the sugar of a traditional sports drink.

For lighter training days when you don’t need an immediate energy source to get you through the workout, reach for the lower-sugar versions of switchel. On long run days, when you need more fuel, we have other switchel recipes suitable for your increased carb needs.

Our base recipe also contains 481 mg sodium from ¼ teaspoon sea salt (that’s slightly lower than table salt, which has 560 mg per ¼ teaspoon), plus 129 mg potassium. It’s right in line with commercial sports drinks, which typically provide 427 g sodium and 120 mg potassium in 32 ounces.

Need to customize a drink recipe? Here’s a quick guide:


¼ teaspoon sea salt = 481 mg sodium

1 teaspoon umeboshi (salty-sour Japanese plum paste) = 340 mg sodium


1 tablespoon maple syrup = 50 calories, 13 g carbohydrates

1 tablespoon sugar = 45 calories, 13 g carbohydrates

If you prefer another sweetener, such as dates or agave, feel free to experiment with those as well.

As you read through this chapter, you’ll notice that we call some beverages “sports drinks” while others are “electrolyte drinks.” The former are akin to what you’d buy at the store; the latter are designed primarily to hydrate, rather than to fuel.

Sports Drinks: Designed to be carb replacements with electrolyte

Electrolyte Drinks: Lower in carbs than traditional sports drinks

Check out this list to get started (with grams of carbs per 16 ounces):

Cucumber-Lime Electrolyte Drink: 14 g

Lemon-Lime Electrolyte Drink: 14 g

Switchel: The Original Sports Drink: 14 g

3 Switchel Mocktails: 14 g

Umeboshi Electrolyte Drink: 18 g

Miso-Maple Electrolyte “Broth”: 21 g

Cranberry-Citrus Electrolyte Drink: 22 g

Fruit Punch Switchel Sports Drink with Juice: 22 g

Very Berry Switchel Sports Drink with Juice: 31 g

Orange Switchel Sports Drink with Juice: 32 g

Grape Switchel Sports Drink with Juice: 33 g

With any of these sports drinks, feel free to adjust the sweetener-to-salt ratio as needed to suit your needs and palate.

In addition, we offer recipes for solid-food fuel that contain mostly carbohydrates, or a combination of protein and carbs for extremely long workouts.


Solid food that contains mostly carbs or a combination of carbs and protein (used during very long workouts to prevent crashes)

Calorie Bomb Cookies (page 219)

Chocolate-Coconut-Pecan Chewy Bars (page 220)

Green Energy Bites (page 215)

Key Lime Pie Rice Bites (page 217)

Piña Colada–Almond Butter (page 213)

Sesame-Tamari Portable Rice Balls (page 214)

Strawberry Shortcake Rice Bites (page 216)

Vegan-Edge Waffes (page 51)

Switchel: The Original Sports Drink

Good for: hydration • before, during, and after a workout

Makes: about 4¼ cups (1 L) // Time: 5 minutes to prep, plus resting overnight

Switchel is the original sports drink, what farmers drank in the fields to stay hydrated during the summer. It’s a clever combination of simple, real ingredients. Maple syrup contains magnesium and potassium, which help to prevent cramps, and the apple cider vinegar prevents nausea, stomach upset, and indigestion. (You really want raw, unfiltered apple cider vinegar here, so you get the min­erals and other good stuff.) The ginger adds flavor and also helps with nausea. The drink is refreshing, mildly sweet, and tangy and, when made with fruit juices, tastes surprisingly like the convenience store sports drinks we grew up with. You’ll want to refrigerate it overnight to allow the flavors to mellow and mingle. This recipe makes an entire pitcher; it’ll keep for a few days in the fridge.

  • 4 cups (960 ml) water
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons maple syrup
  • 1-inch (2.5 cm) piece ginger, minced
  • ¼ teaspoon sea salt, or to taste

Shake all the ingredients together, refrigerate overnight, strain, and drink.

Nutrition info (for the entire recipe): Calories 110 Total fat 0 g Sodium 481 mg Potassium 129 mg Total carbohydrates 28 g Dietary fiber 0 g Sugars 24 g Protein 0 g


Calorie Bomb Cookies

Good for: fuel • before (as treat), during, and after (as treat) a workout

Makes: 12 giant cookies (or 24 regular cookies) // Time: 15 minutes to prep, 30 minutes to bake

These cookies fueled the BSM cycling team (cofounded by Stepf’s husband, Sam) through a ten-hour road trip and epic adventure ride a few summers back. They’re hefty yet easy to eat and digest in the saddle or driver’s seat; they’re also packed with as much real food and as many calories as possible, hence the name.

  • 4 cups (385 g) old-fashioned rolled oats
  • 1½ cups (225 g) whole wheat flour
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 3 ripe bananas
  • 1 cup (200 g) raw sugar or coconut sugar
  • 1/3 cup (80 ml) coconut oil (Oil-Free: coconut butter)
  • ¼ cup plus 2 tablespoons (90 ml) water
  • 2 tablespoons chia seeds or ground flaxseeds
  • 2 teaspoons vanilla extract
  • 1 cup (225 g) dark chocolate chips
  • 1 cup (120 g) raw walnut pieces
  • ½ cup (75 g) raw sunflower seeds
  • ½ cup (40 g) unsweetened shredded coconut, optional
  1. Preheat the oven to 350°F (180°C). Line two baking sheets with parchment paper.
  2. Place 2 cups (195 g) of the oats in a food processor or blender and pulse until they are finely ground. Transfer to a large bowl and add the flour, baking powder, salt, and remaining oats.
  3. Combine the bananas, sugar, oil, water, chia seeds, and vanilla in the blender or food processor. Add to the oat mixture and stir with a sturdy wooden spoon until combined. Add the chocolate chips, walnuts, sunflower seeds, and coconut.
  4. With wet hands, form about ½ cup (60 g) dough into balls for giant cookies, about ¼ cup (30 g) dough for regular cookies. (There should be 6 balls on each baking sheet if making giant cookies.) Flatten them to ¾ to 1 inch (2 to 2.5 cm) thick.
  5. Bake for 30 minutes, or until golden brown. Allow to cool completely before removing from the baking sheets. Store in an airtight container for up to 1 week or freeze for up to 3 months. Wrap in parchment paper for on-the-go eating.

Variations: Use coconut extract in place of the vanilla. Swap carob for the chocolate. Dice mini peanut butter cups and add to the mix.

Nutrition info (for the entire recipe; with shredded coconut): Calories 5,893 Total fat 291 g Sodium 1,371 mg Potassium 2,471 mg Total carbohydrates 819 g Dietary fiber 97 g Sugars 359 g Protein 97 g


Green Energy Bites

Good for: fuel • before, during, and after a workout

Makes: 36 energy bites // Time: 15 minutes to prep

The distinct flavor of spirulina is somehow masked in this simple energy bite—and that’s no easy feat! Inspired by the green bites sold in bulk at health-food stores, these chunks are intended for on-the-go snacking and mid-race fueling.

Spirulina is blue-green algae that’s incredibly high in protein (by weight). More than 60 percent of it is protein! In lab studies, it has been shown to boost probiotic growth. It can absorb undesirable heavy metals from the water where it grows, so choose a reliable source that tests for such things.

  • 1½ cups (220 g) pitted dates, soaked in hot water for 5 minutes and drained
  • ½ cup (75 g) raw sunflower seeds
  • ½ cup (60 g) roasted, unsalted cashews
  • ¼ cup (40 g) carob or chocolate chips
  • 2 tablespoons spirulina powder or another greens powder
  • 2 tablespoons unsweetened shredded coconut
  • Pinch of salt
  1. Pulse the dates in a food processor until they form a paste. Add the sunflower seeds and cashews. Pulse until roughly chopped, then add the carob and spirulina. Pulse a couple of times, then process until thoroughly combined.
  2. Transfer to a rectangular glass dish (we used a 6-cup/1.4 L glass storage container) lined with parchment paper. Press down, using a small piece of parchment to keep your fingers from sticking to the bars. Sprinkle with the coconut and salt.
  3. Pull the parchment out of the container and slice into 36 pieces. Store in an airtight container for up to 1 week or freeze for up to 3 months.

Nutrition info (for the entire recipe): Calories 1,729 Total fat 79 g Sodium 6 mg Potassium 1,951 mg Total carbohydrates 231 g Dietary fiber 18 g Sugars 160 g Protein 33 g

Olive-Chickpea Waffles

Makes: 4 to 6 waffles // Time: 10 minutes to prep, 30 minutes to cook

Soccas are Mediterranean flatbreads made with chickpea flour. But although they are quick to make and full of nutrition from the chickpeas, they typically call for quite a bit of olive oil to add flavor and richness. Inspired by socca but seeking something lighter, we created these savory waffles.

  • 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 (Oil-Free: omit)
  • 1½ cups (360 ml) hot water
  • Hummus or Weeknight Marinara (page 81)
  1. Preheat a waffle iron. (Oil-Free: See page 49 for baking directions if your waffle iron isn’t truly nonstick.)
  2. 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.
  3. 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.
  4. Top with hummus and serve.

Variation: Substitute ½ cup (30 g) chopped flat-leaf parsley for the olives and fold in ¼ cup (40 g) chopped red onion.

Credit line: Recipe from The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts and the Rest of Your Life © Matt Frazier and Stepfanie Romine, 2017. Photographs copyright © Ken Carlson, Waterbury Publications Inc. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.

I hope you’ve enjoyed this sneak peek! To pre-order The No Meat Athlete Cookbook and take advantage of our great pre-order bonus offer (or just to learn more), click here.



17 Delicious Plant-Based Recipes to Get You Through the Holidays


In my opinion, the holidays are all about two things:

Spending quality time with family and friends, and indulging on good food and drink.

A few weeks ago I shared tips on how to stay happy and healthy this holiday season, so this week I thought I’d shift gears and focus on the good stuff — the indulging. More specifically, the best plant-based holiday meal, drink, and treat recipes to get you — and your non-vegan family and friends — through the holidays.

To do so, I reached out to the full No Meat Athlete team, including Matt and Erin, Esther, Susan, and Stepfanie, and together we’ve compiled a list of our favorite recipes to indulge in throughout the holidays.

Let’s start with my favorite meal:


For my family, Christmas day revolves around a giant brunch. Aside from stockings, we even hold off on opening gifts until brunch is served and savored, making it one of the meals I look forward to most all year.

Here are a few of my favorite recipes:

1. Tofu Quiche — Nothing says brunch like a delicious, savory quiche, and this simple plant-based version gets even the non-vegans in my family excited.

2. Pumpkin Apple Muffins — Every good brunch needs something sweet. Muffins are easy to make, fun, and so very comforting. Tired of pumpkin? Try these vegan blueberry muffins instead.

3. Coffee Cake — Long after brunch is over you’ll want to keep munching on this coffee cake treat.

4. Ginger Mimosas — I’m not afraid to admit I love a good brunch mimosa. Give the traditional recipe a twist by adding ginger, and swap out the champagne with sparkling water for an alcohol free version.

Doug’s Ginger Mimosa Recipe

— 2oz Orange juice

— 4oz Brut champagne

— Splash of bitters

— 2 thin slices of ginger

Add bitters, ginger, and orange juice to the glass, top off with champagne.


The holidays typically come with their fill of down time — either between activities, or while you’re waiting for the big meal to finish cooking. I’ll fill the quiet with a good book, holiday movie, or board game (Settlers anyone?).

But no matter what I’m doing, down time always means breaking out snacks and apps.

5. Stuffed Mushrooms — With the never-on-time holiday dinner in mind, it’s important to have a few hearty appetizers on hand, like these stuffed mushroom caps.

6. White Bean Spread with Pomegranate and Mint on Crostini — Simple and delicious. Put this white bean spread on your crostini and garnish with pomegranate seeds and chopped mint.

Sardinian White Bean Spread Recipe

— 1 medium clove of garlic

— ½ teaspoon salt

— 2 cans (or 3 cups cooked) cannellini beans, drained and rinsed (almost any bean will work, so feel free to try others)

— Juice of one medium lemon

— 1-2 teaspoons dried herbs (any you like — usually an Italian blend plus fennel seeds)

— 2 tablespoons olive oil (If you don’t mind oil, you can use use up to a quarter-cup for a richer spread. If you want to it to be totally oil-free, substitute liquid from the beans or water.)

Use a food processor or blender to first mince the garlic, then add all remaining ingredients except for oil (or your substitute liquid) and pulse to form a very rough paste. Then, with the motor running, stream in the oil or other liquid with the motor running. Do it quickly so that the spread retains a bit of texture.

Serve with veggies or pita wedges, or spread on pizza crust, bagels, or just about anything else where you want to add some heft and nutrition.

7. Mushroom Crostini — For something a little heavier, this recipe uses rosemary lemon cashew cream as the spread, and a nice serving of mushrooms on top.

Sides and Entrees

Holiday feasts can be tricky when your family isn’t also vegan, so I make sure that whatever I cook is approachable and exciting to everyone around the table.

Here are a few of the team’s favorite vegan sides and entrees for the holidays:

8. Cauliflower Steaks — Stepfanie suggests adding thyme and rosemary to the herb blend for the cauliflower, and to serve it up with her Dijon Butternut Squash Sauce.

9. Butternut Squash Risotto with Cheesy Sprinkle — Matt’s go-to holiday entree is risotto, and a creamy butternut squash adds fantastic flavor.

10. Glazed Lentil Walnut Apple Loaf, Revisited — Each year Katie and I cook two lentil loaves — one for Thanksgiving and one for Christmas — since they make for the perfect meat substitution on a holiday plate (Esther thinks so too, since we both suggested this one!).

11. This Ain’t Grandma’s Sweet Potato Casserole — Everyone loves a good comfort food side, and this suggestion from Esther should do the trick.

12. Holiday Soup for the Soul — My family keeps a big pot of soup ready at all times, for whenever someone gets hungry. Thanks to Esther, we have a new recipe to try this year.

13. Bourbon Maple Apple Cider — The cocktail your holiday has been missing. Trust me. (Here’s a non-alcoholic version.)

Bonus: Don’t forget the sauces!


Let’s be honest, everyone’s favorite holiday food indulgent is dessert. Yeah, these should do it:

14. Vegan Gingerbread Stout Cookies — Susan admits that she usually eats the whole batch before Santa arrives, so she’ll make a second batch. Or sometimes a third. No judgement here … it’s Christmas!

15. Sinless Sticky Toffee Pecan Pudding — A dessert you don’t have to feel (as) guilty devouring.

16. Saltine Butter Toffee — Erin’s favorite holiday gifts are edible ones, and the vegan treats from Joni Marie Newman’s Vegan Food Gifts never disappoint (trust me, I always love receiving a tin of treats from her around the holidays). This toffee is one of the best.

17. Mulled Wine — I first learned how to make mulled wine during a cold winter (in July) studying abroad in Chile, and if you drink alcohol, it’s the perfect sipping drink to warm the body and soul.

Doug’s Mulled Wine Recipe

— 1 bottle of red wine (nothing fancy, I usually grab a $10 bottle of Cabernet Sauvignon or Carmenere)

— 1 whole cinnamon stick

— 8-10 cloves

— 2 cups of apple cider

— 1 cup Port or Brandy

— 1 orange, zested and juiced (save peel for garnish)

— 1 apple, sliced

Combine in a large sauce pan and simmer before reducing heat for at least 15 minutes before serving. Alternatively, combine in a slow-cooker and leave on low throughout the evening.

This Christmas, Bring on the Food and Drink

Because what’s a holiday without a delicious treat?

From everyone on the No Meat Athlete team, we wish you have a happy, healthy, and delicious holiday.

About the Author: Doug is an ultrarunner, coach, and the co-host of NMA Radio. Pick up his free eBook, Why Every Runner Should Be a Trail Runner (And How to Become One).

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How Not to Suck at Cooking


If you want to start eating healthy, the number one thing you can do isn’t to go on a diet or juice cleanse. It’s to start cooking at home.

Just by cooking your own food you’ll cut back on the amount of salt, oil, and unhealthy junk chefs add to restaurant meals that makes them so delicious.

The problem is a lot of us don’t know how to cook. I’m mean, just listen back to last week’s episode and you’ll see how little Matt and I knew not that long ago.

But a lot has changed since our days of college, and in today’s episode, Matt and I share the basic cooking tips we rely on almost every single day.

As a bonus, Matt shares the skills he’s learned so far at the Rouxbe plant-based cooking school (he’s only about 20% through so far, so expect more from that in the future).

Here’s what we talk about in this episode:

  • Why is it important to cook at home?
  • How to choose a cookbook
  • What Matt has learned (so far) in cooking school
  • Essential equipment for a well designed kitchen
  • Preparing food … the right way

Click the button below to listen now:

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Announcing ‘The No Meat Athlete Cookbook’ (Plus New Speaking Events this Fall)

With Brenda Davis, R.D., at Remedy Food Toronto's culinary competition.

With Brenda Davis, R.D., at Remedy Food Toronto’s culinary competition.

Well, it’s been a busy summer, full of travel, food, and being a dad. And as you probably guessed from the title of this post, lots of work on a new book!

The short version: The No Meat Athlete Cookbook: 150 Whole Food, Plant-Based Recipes to Fuel Your Workouts and the Rest of Your Life is due out next May, written in collaboration with chef Stepfanie Romine and published by The Experiment. They published the #1 New York Times bestselling Forks Over Knives book and more recently, the quirky, virally popular Taco Cleanse. They really understand our vision for the book and what No Meat Athlete stands for as a movement, and Stepf and I couldn’t be more excited to work with them.

A few more details …

It goes without saying, I think, that I’m really proud of my first book, No Meat Athlete, and what it has done. Not quite three years after publication, it’s been translated into three foreign languages, sold over 26,000 copies, and introduced a ton of people to my simple approach to food, running, and habit change.

So why a new book? Lots of reasons.

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The Vegan Athlete’s Guide to Running and Eating in Portland, Oregon

Beautiful Vista of Portland, Oregon

Rose City. Rip City. Bridgetown. PDX. Whatever you call it, it’s all Portland, Oregon.

And people love it.

Portland is an eco-conscious, walkable, bikeable, city with an excellent public transit system. And while it may be better known for its professional sports teams — or perhaps the hilarious cult-classic Portlandia — it’s known locally for its vibrant vegan and active lifestyle community.

It’s a mecca for vegan foodies and athletes alike, and our appreciation for quality vegan food and the outdoors is a major reason for why my fiancee and I were drawn to this city in the first place.

Experiencing Portland as a Vegan Athlete

When you’re planning where to stay and what to do in Portland, it’s helpful to think of the city in quadrants.

Portland is divided into four quadrants by the Willamette River (which splits East and West Portland) and by Burnside Street (which splits the North and South sides). Whether you’re planning a running route or looking for somewhere to dine, consider which quadrant of Portland your destination will be in.

With that in mind, I’ve organized my Portland running and vegan food suggestions in this guide by area of the city.

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7 Simple Ways to Steal Stress-Free Moments (that Will Actually Fit Into Your Busy Day)

beautiful woman sitting in the grass

Athletes need physical recovery. Why?

Because if they can recover effectively from the physical stress of a workout, they can jump back into training more quickly, and achieve greater gains over time.

But, guess who else needs effective recovery?

We all do. We need emotional and mental recovery to handle life’s stresses.

The hitch is that most of us either feel like we don’t have enough time for ourselves to recover, or actually don’t have enough recovery time. And we stress ourselves the hell out.

The solution? Simple:

Learn how to steal moments. Take a moment previously meant for something else, and steal it back. Transforming it into exactly what you need.

The Not-So-Pretty Picture that is Chronic Stress

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