High-Protein VEGAN Meal Prep (No Supplements Needed)
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- Опубліковано 15 тра 2024
- Check out the full recipes and nutrition breakdown here ⬇️
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Meal prep is one of the best tools to use when it comes to staying on track with your nutrition. However, if you are following a vegan lifestyle, you need to ensure that your meals contain enough protein, vitamins, and minerals to achieve your goals with optimum health. In this video, I'll break down a delicious high-protein meal prep that hits every vegan's nutritional needs without using supplements.
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How do you feel about mcdougall and the other doc's saying to keep your protein very low for the health of your kidneys? I'm also wfpb but I find when I go low protein I'm fatigued, low energy and not satisfied. I increased my soy intake and actually make seitan. My energy levels are good now. How many grams do you think I need daily? I'm 43 female 5'5. Thanks and love your channel!
I want to add that I'm somewhat active, if that makes a difference.
Hey Nellie! Higher protein diets do help you feel stronger, less fatigued, and more satiated. However, as you point out, many vegans associate a high-protein diet with poor health, and for good reason. According to Harvard Medical School, health conditions linked to a high-protein diet include the development of high cholesterol, a higher risk of cardiovascular disease, weight gain, increased cancer risk, and kidney disease. These concerns are valid, but they are specific to a high ANIMAL protein diet, not a high PLANT protein diet.
Regarding kidney disease, high animal protein intake can have a profound negative influence on normal kidney function by inducing a state called hyperfiltration, which causes a dramatic increase in the workload of the kidneys. Now, this isn’t such a bad thing if it happens occasionally. If you have healthy kidneys, you already have quite a bit of built-in reserve kidney function, which is why you can live with only one kidney. But if you consume animal products, you are constantly forcing your kidneys to call upon their reserves, which taxes your kidneys over time.
In 1987, researchers first discovered a correlation between those who eat a plant-based diet and better kidney function. They first theorized that this was due to plant-based eaters consuming less protein overall (pubmed.ncbi.nlm.nih.gov/3600911/). However, more recent research has proven that your kidneys appear to handle plant protein very differently from animal protein. Within just hours of consuming meat, your kidneys are forced into hyperfiltration mode, whereas consuming an equivalent amount of plant protein causes no observable stress on the kidneys (pubmed.ncbi.nlm.nih.gov/9761506/) (pubmed.ncbi.nlm.nih.gov/2166857/). In fact, consuming tuna fish can cause your kidney filtration rate to jump up 36.3% within three hours, but consuming an equivalent amount of protein from tofu places zero strain on the kidneys (pubmed.ncbi.nlm.nih.gov/2609333/).
A 2014 study from the Chinese University of Hong Kong analyzed the effects of soy protein versus dairy protein consumption on the kidney function of 270 female subjects with diseased kidneys (pubmed.ncbi.nlm.nih.gov/24877660/). The researchers found that the soy protein helped preserve kidney function.
Why then is plant protein beneficial to kidney function while animal protein is detrimental? Because animal protein causes inflammation. In fact, in a study conducted at the University of Internal Medicine in Italy, researchers found that their subject’s hyperfiltration response to animal protein disappeared when they administered a powerful anti-inflammatory drug along with a meat-based meal (pubmed.ncbi.nlm.nih.gov/2316671/). So if you want to have healthy kidneys, you can either follow a vegan diet or take anti-inflammatory drugs every time you eat animal products.
You can use our plant-based nutrition calculator to determine how much protein you should be consuming on a daily basis: thevegangym.com/calculator
I hope this helps! Thanks for watching! 💪🌱
@@TheVeganGym this was a phenomenal response and so informative. Thank you so very much!
Glad it helped! You are very welcome 😊💪🌱
@Optivex thank you. I fully respect barnard, mcdougall and esselstyn. However, I have come to find that everyone has their own needs and we have to do what makes us strive better.
Time to CHOOSE MY HARD!
This is great information about plant protein Vs animal protein
I have been struggling to go fully vegan by still consuming cheese, eggs and fish.
This has made me really think.
Thank you for the tofoo inspiration 🙏
160g of protein a day of NATURAL OCCURING plant protein! That's crazy with that low-cost! I'll definitely try some of these recipes! That's for sure!
Hope you enjoy them!
I mean this as not hate but let's be clear, plant protein powder is not natural source of plant protein. Or I guess it depends how you define natural, but I would not consider it natural. That doesn't mean I think there is anything wrong with using protein powder (I use them in similar way myself).
@@miromoves2472agreed that's what I was thinking
Intro: "150g of plant based protein WITHOUT supplementation"
First recipe: "okay now go ahead and add an ass load of your protein powder of choice"
Literally paused during the first recipe (after adding the protein powder) to come in here to find you guys!! 😂
I've shifted towards vegetarian/vegan meals after moving out a month ago because it's cheaper, and honestly is quite delicious! I feel an increased amount of energy throughout my days, and I'm saving money, both at the same time! Let's go!
That's awesome! Keep crushing it! 💪
Wow where do you live? I find vegan life style more expensive but it’s cheaper than dr visit 😅
Wow you are really lucky. Being vegan is mostly in many countries extremely expensive I couldn't effort that.
I am happy for you ☺️
@Teressa Stuckey sounds not healthy if you eat only this
And well Rice lentils pasta are the basics of every diet
The vegetables makes the difference to stay healthy and eat with your daily calories
@Teressa Stuckey no protein in lettuce.
Please make many more of these! This video is perfect, I’ve never seen a meal prep video as thorough as this!
We will definitely keep that suggestion in mind, thank you! 🙂
Man this is amazing, so detailed and with all the detailed nutrition. This is probably one of the best meal prep video I have ever watched on UA-cam
Thank you so much, Sahil! We appreciate it!
Bro! You ain't lying! 👏🏾👏🏾
The production value of your videos is great, and you present the recipes in a very clear manner. You come across as a highly organized, methodical individual and those are skills I am trying to cultivate. I'm glad I found your channel and hope to see your subscriber base grow.
Thank you so much for your kind comment! It means a lot to our whole team to hear this! 💚
Just found you the other day. I had no idea it was possible to get protein needs met and to get ripped as a vegan. Thank you for this information.
Also... it would be awesome if you could do a video like this every Sunday. A "Meal Prep With Me" series. Newbies like me can follow along and try switching it up on a weekly basis. I'd watch it every week!
I’ve been a vegan for 8 years now but never really took the nutrition/fitness aspects seriously. I’m 30 now and I have decided to give it a real try. Been hitting gym everyday for 2 weeks while following this meal plan and I’m loving it. Thank you for posting this video it’s awesome!
That's amazing to hear! You've got this! 💪
Brilliant. Loved how you were so specific with the measurements and included two methods of measurement for all of the ingredients.
Thank you so much! 😊
This is absolutely what I needed! Thank you! Just subscribed
Your meal prepping is a work of art, cant stop watching your videos, everything looks AMAZING!
Thank you so much! 😁
Amazing video!! Exactly what I've been looking for. Easy to follow, clear and precise description of everything. Love it! Keep up the great work.
Thank you so much! Glad you enjoyed it! 🙂
First of all I love you for this, second you gained a follower. Thank you for severing affordable, simple, nutrition and protein packed recipes. As a vegetarian transitioning I will say the scariest part is getting the recommended amount of protein daily. Never been a calorie counter, yet I've jumped on the protein counting train. Thanks again for the video, and I look forward to going down a rabbit hole on your page.
Thank you so much, Laschica! I hope that our recipes help your journey! 🌱💚
This was such a well made video, not just the food but the filming and editing! You’re awesome thanks for the great meal ideas ❤
Thank you so much!! 🙂
Thank you for sharing your knowledge.
I love all your videos and podcasts.
Great advice and insight. I love how you talk about the ups and downs we all struggle with.
My favourite quote is CHOOSE YOUR HARD
Tank you 😊
Choose Your Hard is a quote we practice in many aspects of fitness and life! Thank you for watching & commenting!
This was SUCH a well done video 👏🏽👏🏽👏🏽 thank you!
You're so welcome, Sam!! I'm glad you enjoyed it!! 😊 Thanks for watching and leaving a comment 🙏
This is such an amazing video! 👏👏
I just picked up my groceries today from your shopping list and I’ll be doing my food prep tomorrow!
I’ll just have to find somewhere that sells soy curls, I’ve never seen them in a supermarket in Australia.
I’d love to see more videos like this 😍
That's fantastic! Have a great meal prep! 💪
This is what I was looking for! You have all three meals covered, and it is consistent and allows you to prepare four days in advance, grocery list, nutritional fact and all! You now need to add other preps to allow variety throughout a month, so at least four of these types of preps to rotate between over a four week period. Also ideal would be a way to choose the calorie/protein levels. But this is an example of one prep, done so far the best I have seen. Good job!
Thank you for watching and we're glad you enjoyed it!
It's definitely the best I've seen, man!
Loved this video, would love more like it! It was very helpful and your breakdown of the nutrients/vitamins/minerals are very helpful.
So glad you enjoyed the video, thank you! 🌱
This is exactly what I was looking for!!! Thank you so much❤
Thank you for watching! 😄
Just stumbled across this. I suck at meal prep, but I'm going to give this a try. Great video!
Hope you enjoy, Jamaal!
Great Video love the meal plan going to use it as a template to get me started on this vegan weight gain journey one of the best vegan gym meal plan videos made hands down
Thank you so much for your kind comment and support! Best of luck on your journey! 🌱
Love the recipes and the summary of nutritiens! Thanks so much
Thanks! We really try to make sure everyone knows what exactly is going in your body! 🌱🙂
I've been looking to try more veggie options. These look so yummy and all ingredients I eat/ have on hand. Thank you for sharing.
You're very welcome, enjoy! 👨🍳
I love the nutrition breakdowns :)
Glad you like them!
Thank you for this! I’m super excited to try the lunch. I have no idea how I’ve gone as long as I have without ever hearing about soy curls!
Soy curls are a bit of a forgotten vegan hero. They're delicious, versatile, and high protein!
I really like this video ! Please make more like this ☺️
I appreciate the feedback, and I'm glad you enjoyed it! 😊
I really appreciate how you have organized everything to make it easy
New sub here ❤
Welcome!! 😁
These were really great recipes! I mostly replaced where I could with meat because it improved the meals significantly but ty for the recipes
This is great, I like the breakdown at the end, lots of info!
Thank you, glad you enjoyed it! 😊
Great video, thank you so much.
Ahhh I really like this scale!!!! Great video
Thanks a lot, Sasha! 😊
I have got my grocery list made and going to make this meal prep this week! I'm cutting out some stuff i know I won't be able to find at the grocery store (like dulse and soy curls) but I'll follow this guideline as close as I can and make substitutes. I need to improve my health (lazy junk food vegan of 8 years) and save money, so this is a win-win! I don't burn 2500 calories in a day, so I will cut the breakfast and lunch portions in half and keep dinner the same size, which will put me at maintenance. Thank you so, so much for this meal plan, this is well thought out and explained.
Thank you so much for your comment, and I hope you enjoy the meals! 🙂
how did it go?
This is brilliant! Thank you.
Glad you liked it! 🙂
Wow!! Great video, loads of information, just found your channel, love it , needed to hit my protein. New subscriber. Going to binge 😂
Welcome aboard! We're happy to have you here! 😃
This is a perfectly executed video sir, thank you so much.
Glad it was helpful! Thank you for watching! 🙂
Dang, this was awesome! Well done!!!
Awesome, so glad you enjoyed it! Thank you, Tyler! 😊
😮❤Wow! This is brilliant! So useful! Every meal looks delicious! My mouth is watering! Thanks 👍🏻👌🏻
Thank you, Andrea! I hope you enjoy cooking them at home! 😊
Perfect Video, will try it immediately
Awesome, enjoy it, Simone!
First of all, tried all the recipes, they are amazing! Thank you for sharing!
I will make a few tweaks for personal preference, but this is such a good building base for a mealprep!
My goal is to lose weight, so instead of the full day of eating (for about 2600 kcal a day), I just cut it in half, and then have an extra meal in the evening. The recipes are so amazing, because even if I'm only eating half a serving, I am full, I'm full for a long time, and the afternoon snack craving is absolutely -gone-. The recipes are simple, but so well done! I'll return back to these in the future, for sure!
That's awesome! I'm so glad you enjoyed all of these meals! 👏
Just made the chickpea pasta recipe you featured, it is delicious. I couldn't find the seaweed flakes, the whole foods and sprouts market by my house didn't even have them so idk, either way I subscribed to your channel. Been a wishy washy vegan/vegetarian for years now, but the older I get the more and more meat and dairy make me feel like shit. Vegan eating and vegan cooking are 2 things that bring me joy these days. I hope you have a good day bro, and thanks for the awesome recipes
Thank you, Mikhael! Online ordering is another option for those Dulse flakes. Wishing you all the best in your vegan journey! 💚
❤❤❤❤❤ love everything. Delicious, super complete, and easy, thank you so much 🙏
Thank YOU, Maria! 💚
This is awesome!!! Thanks!
Thank you! 🙂🌱
i love this channel. i'll be using these meals for meal prep. i've been vegan for about 7 years now and i've been vegetarian most of my life.
That's so awesome to hear! I hope you enjoy those meals! 🙂
This is good. Thanks for being vegan. Let us share the word with more power.
Thank you for watching! I love the idea of sharing the word with more power.
It’s so nice to find vegan fitness content of this quality on UA-cam. You have a new suscriber. Greetings from Spain, Europe 🇪🇸🇪🇺❤️
Thank you so much, Christian! So glad you found us! 😊
Absolutely awesome video! I'm gonna swap the tofu and soy curls (i.e. use the tofu in the stir fry, curls in the pasta) and use an air fryer for both, but other than that, I'll be almost following this to the T. Cheers mate!
I think swapping proteins would be delicious! Let us know how it goes! 😊
Thank you soooo much for the grocery list now I finally start my vegan diet now that I know what to buy specifically 😊😊
Woohoo, we love new vegans! Best decision you'll ever make! 🌱
Thank you so so much, I want to try!!!!! ❤🎉
Hope you enjoy these meals! 😊
Glad for some meal inspiration as im transitioning into this
Awesome! You've got this! 💪
I remember your course on the flax and chia seed for getting in the omega's You rock Lief
Thank you, Giovanna! So glad the course had a positive impact! 💪
Thank you! Could you perhaps make cost analysis in the future??
We will keep it in mind for the future! Thank you for the suggestion.
This is pure value man. First video. You got my sub and my $$ at some point :DD
Happy to have you here! 😄
Can you do more of these ? I love it ! Thank you
So glad you enjoyed it, we'll have to do more! Thank you!
Great video thanks, I have subscribed. I always cook extra rice, freeze it in portion sizes in souper cubes or equivalent and then I always have rice available.
That's a great idea! 😊
I’m so glad I found this channel
We're so glad you found it! 🙂
Thanks for the tip on the Soy Curls! just ordered. Should put a Amazon link in here :)
Awesome, hope you enjoy the soy curls! 😊
Thanks for this! ♥
You're very welcome! 😊
2 cups boiled water to 1 package of soy curls allow hydration without having to drain. Just use a big bowl so you can stir properly and voila!
You can also use broth for a flavor boost
Sounds like a great idea! Thanks for watching! 😊
I wonder if you could use a chicken powder broth (that doesn't have chicken in it) to give the soy curl a chicken flavor. Although it's probably high in sodium and it's a processed food.
Great Video, Thank You!
Glad you liked it!
Looks amazing and tasty! Will try those recipes :)
Hope you enjoy them!
I advice to add some lemon to the soy curls when soaking, it helps to eliminate the strong soy flavor.
I was laughing because I make these meals almost exactly the same way for my meal preps. I'm glad to know I'm already doing the best I can hahaha I don't think there are any other secrets out there for me to be surprised about. Great video though. It's a lot of work to do things this way when u include shopping and taking the time on Sundays etc. I can appreciate you spreading the knowledge.
Sounds like we have similar taste, Christina! 😊
Nicely done, great work. The stirfry looks delicious! I'd recommend adding a couple of tablespoons of apple cider vinegar to the overnight oats to break down the phytic acid that can lead to some digestive issues and block nutrient absorption. Also, adding white beans to overnight oats is a great way to sneak in extra protein and nutrients if you don’t want to use protein powder. Great northern white beans don't have much of a taste are really nutritious!
Thank you, glad you enjoyed the recipes! 🙂
Awesome video! Thank you
Glad you enjoyed it!
I love it! Thank you!
Thank YOU! 😄
Not a vegan, but always like to see what is happening across the table. I like the concept of baking the tofu versus forgetting to dry it fully then fry it with poor results.
Air fryer is also an awesome way to make tofu! It's such a versatile protein source. 🙂
@@TheVeganGym how about steamed tofu?
Thank you so much! This is the best breakdown of the way to obtain sufficient protein on a vegan diet. I have been struggling to go vegan for just that issue. Much appreciated.
So glad we could help, Donna! Enjoy the recipes! 🌱
I will give it a try as far as I can.
People that live in small towns and rural areas may have a harder time finding ingredients and equipment.
Thank you for giving these meal prep recipes a try! Hopefully your local grocery has these options available or comparable substitutions!
I’am new to your channel and new with eating plant based foods! I loved and eat eggs everyday for years plus salmon. It wasn’t easy to give up my eggs and salmon. But i just had A/fib 3 weeks w.and I’ve been taking thyroid and migraine for years.! So I knew I needed to start eating healthier! For years I’ve been wanting to get lean! I Used’s to be 200. Now I’m around 178. I do yoga with weight lifting everyday!! Thank you 🙏 for sharing your recipes. I need all the help with my new lifestyle! My wife and I go out every weekend for our date. So I’ll be needing help!
Thank you for commenting! Enjoy yoga and lifting, and best of luck with your goals! Enjoy the recipes! 💚
Use a lettuce spinner for the soy curls ;)
Great content, been WFPB for 17 years and going strong. Not an athlete but I bike commute every day!
That's a great idea with the lettuce spinner!
@@TheVeganGym 👍🙏
really good video and channel content aswell! keep this up as much as possible since you are probably helping a lot of people with this. However there is one thing you might just want to adjust here. If u are about to add chiaseeds to your diet, which is btw a really good thing to do, you might want to grind them first since they ll become much better to absorb for your body! :D
Thanks so much for this man. I've been vegetarian now for 1.5 years but have not been remotely scientific about it at all, and for the most part it's been alright but I do have days where I am a little low energy -- and I'm definitely missing some things when I get lazy about eating volume and variety.
Nutritional facts about this kind of stuff are hard to come by, it seems like somehow the science behind this stuff is subjective the amount of contradictory information that exists out there. I really do need some help. Living with a few other people I don't have room in the fridge for this much meal prep but I will definitely be trying out these dishes to shore up on some nutrition thanks.
I hope you enjoy the meals! It can be challenging wading through nutrition advice, but it's very feasible to hit all your macro & micro nutrition targets on a vegan diet.
Wonderful.
Blessings!
looks delicious and nutritious. will do this thanks!
Enjoy! 😊
Great video! Thanks!
Thank you, Michelle! 🙂
Bruhhhh, you cook it soo good, I feel like i could just eat all 4 portions in just one sitting 😭😭😭.
Love ur videos man 🤍
Thank you so much! 😄
Looks simple and delicious 😊
Thank you! 🙂
When did I miss that protein powder is no longer a supplement? Or is it only called like that in Germany?
No supplements meaning you don’t need to take health supplements like vitamins or omega-3 to hit your micronutrient requirements. You can remove the protein powder and still get over 140 grams of whole food protein. 😊
I don’t consider protein powder a whole food. I put it in the franken-food category. Not that you can’t make room in a diet for some processed foods, but it may not fit all of your viewers definition of “not a supplement.”
@@jennywebb4678 I do not consider protein powder to be a whole food either, but there are many brands of protein powder that are perfectly healthy 😊
@@jennywebb4678 I did not mean to suggest that protein powder is not a supplement. When I wrote the title, I was thinking about B12, iodine, Omega 3s, and other such nutrients. You can remove the protein powder and still get over 140 grams of whole-food plant protein. That is plenty of protein for the vast majority of people. 💪🌱
Awesome. Just a note, I also add a few Prunes(in apple juice), and Medjool Dates to my porridge too. They add interest, minerals and fibre.
That's a great idea! 🙂
4:30
Rice can contain a lot of arsen. You should wash it and cook it in a lot of water to dilute the arsenic!
Don't waste the stems of the broccoli (and cauliflower)!
Peel them roughly, then chop and sauté, delicious! Same for the leaves! Just treat them as you would prepare fresh spinach or kale/chard.
I'm very into using the whole plant and not wasting parts of it. 😉
Other than that, great video and very informative too!
Subscribed. 👍
Sounds delicious! Thank you for the recommendation! 🙂
@@TheVeganGym Thanks for your content! 🙂
Love the in depth nutritional counseling and break down in this video! Is there a quicker meal prep which will allow me to hit all my macronutrients and micronutrients for the day? I am pressed for time and do not want to spend over 3 hours preparing meals. Thanks!
There sure is, we just released a video on a fast meal prep! 🙂 ua-cam.com/video/Iw8L4K6pM6U/v-deo.html
I love this video. What computer program or website is being used at the end to show the macro and micro nutrient breakdown and sources?? Mind blown!
Hi Kathleen, glad you enjoyed the video! We used Cronometer for the nutritional breakdown. 😊
Estava procurando um canal assim ❤
I like that you give gram measurements for everything.
Thank you, glad that helped!
Great video! Just wanted to add that b12 is, like vitamin d, is also only found in fortified foods and isn't found in nutritional yeast naturally
Yes, nutritional yeast is fortified with B12, as are many plant milks. That being said, most nutritional yeasts on the market are fortified. Thank you for commenting! 💪
This is excellent and exactly what I’ve been looking for - thank you! As a very petite woman I get double the meals out of this - and the food wouldn’t last as long so my hubby and kids benefit!!
Awesome, so glad you enjoyed it, Suzie! 😊
Woooow I wish I could have a video like this when I first went vegan. Perfection.
Awesome to hear! Thank you! 🙂
I love this video, it’s so helpful! Leif, I’ve seen you cooking your tofu on aluminum foil in a few videos and I’m worried about your beautiful brain, as I’ve read cooking on aluminum is strongly associated with Alzheimer’s disease. I’m oil free too and I love using parchment paper- it works great. I love your mission and I’m cheering for you! 💚🌱
Thank you for the support! 🤗
Great ideas for prep. I'd skip the 12 tbsp of Tamari which would be over 2000mg Na per lunch and perhaps include 1/2 the amount. Skip the banana, which is unnecessary amount of sugar and just use more berries or other low sugar fruit. Skip the arrow root for unnecessary carbs imo. Use fresh tofu or tempeh instead of processed soybean curls. All in all I love this and will be using it as a baseline to cook for the week since I could use the extra time.
Thank you for your comment, Marc! You can always use our recipes as a guideline and adjust for your preferences. 🙂
Excellent.
Insanely useful. This is so invaluable for people transitioning away from dairy and eggs to a fully plant-based lifestyle. Thank you so much.
Glad you enjoyed it and thank you for the kind words! 💚🙂🌱
just what I wanted.
briliant
Glad we could help! 🙂
Thank you for the recipes. Just wondering if you might be doing any more videos like this? I’ve been taking supplements for a few years now and I’m not sure if they are as effective as I would like them to be, and I have been trying to eat more high protein meals.
Keep an eye out on the channel! 😉
Thank you for sharing! Id like to know your informative take on nutritional yeast. I've heard mixed reviews and like your opinion. Also would hemp seeds be a good replacement? Thanks!
Nutritional yeast is a great product and a source of fortified plant-based B12 and protein! Hemp seeds are a great source of protein and other micronutrients such as manganese and magnesium, but they do not contain B12.
@@TheVeganGym thank you for the reply!
Incredible instruction! Do you eat the oats cold? Can you pan fry the soy curls? I do not have an air fryer. Amazing amount of protein!
Hi there! If you don't have an air fryer, oven would be the next best way to cook soy curls. You can do overnight cold oats, or make them hot in the morning! Thank you for your comment! 🙂
Thank you for these very useful ideas for some great high protein meal preps. I'm wondering about the B12 in the nutritional yeast though. You must be referring to the fortified version, since the regular one supplies other B vitamins but not B12, correct?
Glad you found the video useful! Yes, we're using the fortified version! 🙂💚
Thank you ❤
Thank YOU! 😁
Excellent video 🙏
Thank you very much! 🙂