Cookbook 3 — Plant-Forward

30 plant-based recipes, every meal 20g-plus protein. Plants that actually fill you up.

For two readers: full-time vegetarians and vegans tired of being told plant protein is 'incomplete', and omnivores who want two or three plant-based meals a week without dropping their lifts. The old 'beans must meet rice in the same meal' rule was disproven decades ago, so you combine proteins across the day, not the plate. Each recipe carries macros, training context and swaps, with protein values estimated digestibility-aware where the data exists. One note: B12 supplementation is non-negotiable for full plant-based eaters, and iron and omega-3 are worth monitoring. Pairs with Vol. 8 (Nutrition).

Includes the complete audiobook (MP3, AI-narrated).

Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.