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Eat like a warrior - how to eat for strength, endurance, health and longevity
There’s long been chat about how only eating plant-based food leaves you weak, anaemic and foggy minded.
We know that’s simply not true, and science backs it up. Yet the narrative remains. And then there’s the whole ‘real men eat meat’ argument, which is the polar opposite of the truth. In my (humble) opinion, a real man eats whatever the hell he wants, without fear of derision, ridicule or being made to feel ‘less than.’ And to me, real men are those who can simply and readily show true compassion.
Our neighbours have a toddler, and the way we hear the father talking and singing to the kid (without understanding how terribly thin the walls between our flats are) is truly heartwarming. I’ve never discussed his gentle baby singing with him, and I appreciate that he never mentions my resonant post-chickpea consumption farting.
Interested in the history of plant-based eating? You could do worse than heading over here.
If your sense of ‘masculinity’ is tied up with what you eat, then you’ve got issues, brother. Or rather, if your sense of masculinity collapses at the sight of a lentil, the problem isn’t the lentil.
Practical, scalable, and sustaining
And that brings me on to what I’ve been thinking about - and researching, this week. The fact that throughout history, warriors (of whatever gender) have often fought decisive battles fuelled by plants.
Of course, if you’re looking for a clean historical claim that “great warriors were vegan,” that doesn’t quite hold up. And I’m all about the facts.
Most warrior cultures ate what was available and that often included animal products. But there’s a more interesting, and arguably more useful, truth underneath it: some of the most effective fighting forces in history were fuelled largely by plants, mostly not because of ideology, (sadly) but because plants were practical, scalable, and sustaining.
Take Roman gladiators, or ‘hordearii’ as I’ve just learnt they were called. Modern analysis of their bones shows a diet heavy in barley and legumes, so much so that they were nicknamed hordearii – “barley men.” They weren’t delicate athletes. But they were big, tough, and trained for repeated physical punishment. Their diet was high in carbohydrates for energy, with beans and lentils providing protein and minerals.
"The Roman army conquered the world on a vegetarian diet; Caesar's troops complained when corn ran out and they had to eat meat."
— Will Durant's Caesar and Christ.
Across the Indian subcontinent, many Kshatriya (basically the warrior, ruler, and administrative class) traditions – especially in certain regions and periods – were heavily plant-based, shaped by climate, agriculture, and religious frameworks like Jainism and strands of Hinduism.
They produced formidable warriors and empires, often powered by grains, pulses, ghee (in some cases), and a wide spectrum of vegetables and spices that supported recovery and stamina.
And let’s not forget that Prince Siddhartha Gautama (the Buddha) himself belonged to the Kshatriya caste.
Like those street entertainers, but for real…
Go deeper into East Asia, and there’s the Shaolin monks. While not “warriors” in any traditional sense, their martial discipline is legendary. Their diets were largely vegetarian, built around rice, tofu, greens, and medicinal herbs – designed less for brute force and more for endurance, agility, and internal balance.
Even in medieval Europe, where meat is often assumed to dominate, many soldiers – especially lower-ranking ones – lived largely on bread, pottage (a thick stew of grains and vegetables, see below), and whatever legumes or foraged greens were available. Meat was an occasional thing (I think this is where the traditional British ‘Sunday roast’ emanates from), not foundational.
Clearly, a plant-forward diet has long been compatible with strength, endurance, and resilience. The body runs remarkably well on it when done properly. Next time someone mentions physical weakness as a side-effect of veganism, you can respond with the fierceness of a Gladiator, the inner strength of a Shaolin Monk and the wisdom of Buddha.
With that in mind, here are five “warrior-adjacent” vegan recipes. I’ve tried to pay respect to global warrior-style traditions, but tuned for modern kitchens.
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The RECIPES
Barley & Lentil Gladiator Stew
A thick, deeply sustaining stew inspired by Roman gladiators. High in slow-release carbs and plant protein, it’s built for endurance, and the sort of thing I might eat on an average Tuesday before a night in front of the telly. Binge watching is quite the endurance sport, after all.
Ingredients
120g pearl barley
120g green or brown lentils
1 onion, finely chopped
2 cloves garlic, minced
2 carrots, diced
2 celery sticks, diced
1 tbsp olive oil
1 litre vegetable stock
1 bay leaf
1 tsp dried thyme
Salt and black pepper
Preparation
Heat olive oil in a large pot and sauté onion, garlic, carrot, and celery until softened
Add barley and lentils, stir for a minute to coat
Pour in stock, add bay leaf and thyme
Simmer gently for 45–60 minutes until tender and thick
Season well and let it rest for 10 minutes before serving
Tips
· Add a splash of vinegar or lemon at the end to lift the flavour
Swap lentils for split peas for a thicker, more rustic texture
It’s better the next day
Spiced Chickpea & Spinach Warrior Bowl
This robust, Indian-inspired dish delivers protein, iron, and anti-inflammatory spices in one hit.
Ingredients
1 tin (400g) chickpeas, drained
2 large handfuls fresh spinach
1 onion, chopped
2 cloves garlic, minced
1 tsp grated ginger
1 tin chopped tomatoes
1 tsp turmeric
1 tsp cumin
1 tsp coriander
1 tsp garam masala
1 tbsp oil
Cooked brown rice or millet
Preparation
Heat your oil in a big pan and sauté onion, garlic, and ginger until soft
Add spices and cook for 30 seconds
Stir in tomatoes and simmer for 10 minutes
Add chickpeas and cook for another 10 minutes
Fold in the spinach until wilted (or ‘disappeared’, as it does!)
Serve over the rice or millet
Tips
· Add chilli for heat or keep it mild depending on mood
A squeeze of lemon at the end sharpens everything
Swap spinach for kale (cook it a bit longer)
Batch-cooks well and freezes easily
Enjoying these recipes? There’s SHIT TONNES more, not paywallled or anything, on my homepage, here
Shaolin Tofu & Greens Stir-Fry
Clean, quick, and balanced. Light on the stomach but still properly satisfying.
Ingredients
200g firm tofu
1 head broccoli or 2–3 bok choy
2 cloves garlic, sliced
1 tsp grated ginger
1–2 tbsp soy sauce or tamari
1 tsp sesame oil
1 tbsp neutral oil
Cooked brown rice or noodles
Preparation
Press tofu, cut into cubes, and fry in oil/ air fry until golden-ish, or cooked to your liking.
Remove the tofu and set aside
Stir-fry garlic and ginger briefly
Add greens and cook until just tender
Return tofu, add soy sauce and sesame oil
Toss and serve immediately
Tips
· Don’t overcrowd the pan – it kills the texture
Add a splash of water to steam greens if needed
Swap tofu for tempeh for a firmer, nuttier bite
A sprinkle of sesame seeds adds crunch
Medieval Peasant Pleasant Pottage
Good to say out loud, simple, humble, and surprisingly powerful. This is the backbone of pre-modern endurance eating. And it’s the food my (European) ancestors ate, so without it, I wouldn’t be here munching on a bag of salt and vinegar crisps. I’m grateful. Praise the Pottage!
Ingredients
80g oats or barley
1 onion or leek, chopped
2 carrots, diced
2 handfuls cabbage or kale, shredded
1 tin white beans, drained
1 litre vegetable stock
1 tsp dried thyme or parsley
Salt and pepper
Preparation
Add everything to a large pot
Bring to a boil, then reduce to a gentle simmer
Cook for 30–40 minutes until thick and porridge-like
Try not to get the plague
Season to taste and let it sit before serving
Tips
This is flexible – use whatever veg you have
Add a drizzle of olive oil to enrich it
For a smokier depth, add smoked paprika
It thickens as it cools, so adjust with water when reheating
Roasted Root Vegetable and Walnut Power Plate
A modern take on ancient principles – it’s a dense, grounding and nutritionally complete plate of food.
Ingredients
2 sweet potatoes, cubed
2 carrots, chopped
1 beetroot, cubed
2 tbsp olive oil
2 cloves garlic, crushed
1 tsp rosemary or thyme
50g walnuts
2 tbsp tahini
Juice of ½ lemon
Preparation
Toss vegetables with oil, garlic, and herbs
Roast at 200°C for 35–45 minutes until caramelised
Toast walnuts lightly in a pan
Mix tahini with lemon juice and a splash of water
Serve vegetables topped with walnuts and dressing
Tips
Add chickpeas to the tray for extra protein
Swap walnuts for pumpkin seeds if preferred
A pinch of salt on the tahini dressing makes it pop
Works well cold the next day as a salad
That’s all folks. Remember, we are all warriors fighting for a more compassionate world. It’s a tough job, so eat well!
Yes! ... Especially the POWER PLATE!