Fit Vegan Meal Prep! (150g Protein, No Supplements)
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- Опубліковано 12 тра 2024
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Welcome to high-protein vegan meal prepping! 😋🌱 In this video, you'll learn how to make four days of delicious plant-based meals, where each day hits ALL of your nutritional needs without supplements or protein powder! 💪 Whether you're a seasoned vegan or just dipping your toes into plant-based eating, we hope this video inspires you along your path to becoming a healthy, fit vegan. From protein and calcium to iron and omega-3s, we've got you covered. So grab your apron, and let's get started! 🧑🍳
Daily nutrition facts for this meal prep:
✅ 2,000 - 2,150 calories
✅ 152 grams of protein
✅ 310 grams of carbs
✅ 55 grams of fat
✅ All vitamins + minerals!
0:00 - Intro
0:32 - Meal Prep Overview
1:17 - How To Save Time
1:48 - Starting Lunch
4:34 - Starting Dinner
5:05 - Finishing Lunch
7:07 - Finishing Dinner
8:59 - Making Breakfast
11:44 - Making Snacks
13:52 - Nutrition Breakdown
15:54 - Free Nutrition Course
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Hey, friends! Thanks for watching! 🙏 I'd love to know, what is YOUR favorite vegan recipe? 🤔🌱
@@lauramonahan9343 Mmm yes, that's delicious! 😋🌱
I prefer to ear mostly raw but do prepare some meals for my husband and I love what (and how) you present these meals!
On the taco recipe, however, one place says 1/2 c Salsa for 4 meals and the directions say 1/2 c per meal...
At 9:50 you cook nutritional yeast. I've read that you shouldn't cook nutritional yeast because it is heat sensitive. Is the yeast only for taste?
For breakfast, old-fashion oats, hemp seeds, mixed berries, add just enough water to almost be level with the oats, microwave for about one minute if berries are fresh or two minutes if frozen, and top with a sliced banana. For a snack ground walnuts processed with medjool dates, pits removed, rolled into balls, put on a plate and put into freezer for about two hours, then put into a container with a lid and either kept in the freezer or the fridge. Also removing grapes from the stems, putting into snack size ziplock bags and putting into the freezer. Yummy cool snacks. For chili: Any assortment of beans, brown lentils, chopped onion, My ground "meat" (riced cauliflower, riced or very finely chopped mushrooms, ground walnuts, finely chopped onion, tomato paste), Shredded Brussels sprouts, corn, Shredded green jackfruit, pureed pumpkin, home made refried beans, shredded red cabbage, and anything else I feel like adding or have on hand before adding any seasoning like fire roasted diced tomatoes, chili powder cumin, garlic powder, onion powder, salsa, etc. Serve over any variety of rice, quinoa, millet, whole wheat matzo, whole grain bread, etc. Thank you for sharing these recipes.
Amen, I agree with you 🙏
Please do a 100g Protein, 1600ish calories for us smaller folk trying to lose weight in a healthy way whilst maintaining muscle. Thank you! Brilliant video!
We should have something that you're looking for coming your way soon! 🌱😃
@@TheVeganGym just saw your community post, I will be eagerly awaiting Saturdays video. Ty ♥️
Please check out my latest UA-cam video for 114g protein, 1640 calories. I'm a women over the age of 40 and thriving as a vegan and building muscles. Link for the video is here: ua-cam.com/video/e_JrMhiDCtY/v-deo.htmlsi=V5aVIytqw70IXp4M
This is amazing, you're doing god's work, I love that you focus on micronutrients! I hate it when people focus only on protein.
Thank you for the kind words and support! 😊🙏 Being strong and fit is great, but our health is the most important! 💪🌱
I'm not fully vegan but I try to use your meals as much as I can because it's so healthy.
Awesome! I’m glad you enjoy these meals! 💪🌱
Yalls mealpreps are the actual besssssst. Not too complicated and very nourishing 💚✨
Aww thank you! I'm so happy to hear you like them! 😊🌱
Love your meal prep ideas! Do you have any videos on do’s and don’ts while meal prepping? I learnt the hard way that sealing hot food and putting it in the fridge makes it go bad pretty quickly!
I tried out your calorie calculator and I'm thrilled to discover that I can essentially divide this meal prep into 5 days instead of 4 to get the correct number of calories each day. Thank you for your excellent content and wonderful attitude. I'm looking forward to trying out this meal prep. I loved the pasta salad from a few weeks ago and I'm looking forward to trying the tacos and experiment with the tofu scramble.
Awesome! I'm glad to hear you are loving the recipes! Way to take action and figure out what and how to eat to fuel your vegan fitness goals! 💪🌱
I can’t seem to access the calculator through FB messenger, is there another way to do it?
@@maktullyartesania3965same here, i said this last time but got no response 🤔 i dont have Facebook too
Thank you, I love these meal prep videos! You give such great meal ideas that look easy to make 🙂
Thank you so much! 🙂
These are my favourite videos in the entire Internet!! Thank you so much!!
Aww thank you so much for your kind words! I'm really glad to hear that you like them! 😊🙏
Brilliant! Soo helpful, this will be some of my regular viewing when meal prepping in my kitchen! 👌💚💪
Glad to hear it! 😁
love this format !
I’m glad to hear you enjoy these videos! 😊🌱
You’re meals look so delicious! So helpful! I look forward to any help with my journey on plant based! I need this! I appreciate you sharing your work !! You’re asewome!
Thank you, I hope you enjoy the meals! 🙂
Thank you for all you do!!!! You rock!!!
I appreciate that! Thank you for your support and kind words 🙏😊
This Video is just gold. Thank you man!
Glad you love it!
Your videos are so helpful!!! Thank you for all you do!
Glad you're finding them helpful! Got a favorite meal we've made so far in our meal prep videos?
These meals all look delicious and filling! Thanks for all the tips and info you provided
You are so welcome! 😊💪🌱
These are amazing, thank you! 💪💚
Thank you! 🙂
Your preps are awesome!
Thank you! 🙂
I tried to calculator and I finally was able to discover my individual vegan nutrition needs for carbs to loose from a vegan specialist perspective! Thank you so much !!! I have been lookin for it so long !! 🙏🏻🙏🏻🙏🏻
Wonderful! I'm so happy we could help you 😊🌱
You have a new subscriber 😊 love your content! Trying these recipes on Saturday! 🥰
Thank you, happy to have you here! 🙂
I love all your healthy ideas. 🥦 I used to buy TVP years ago, when I lived near a food co-op, but I don't see it in stores here. I should order some online. Great job on your meal prep! ⭐
Thank you so much! TVP is a great source of plant protein and it is also relatively inexpensive 💪🌱😊
So excited to have a new meal prep!
Yay! I hope you love it! 😊🌱
Love these videos. You have no idea how helpful your videos are. Especially to us newbies... I can follow along step by step, i meet my protein needs, and i get to meet ask nutritional needs.
Thank you! ❤❤❤Keep em coming.
You are so welcome! Thank you for watching and leaving a comment! 😊🙏
you’re awesome! I love this video& I’ll try this out for sure :)
Thank you so much! Glad you enjoyed the video! 🙂
i love these videos & recipes! i would love to see more of the 1,800 cal high protein meal preps
Thank you for your feedback! 🙂
and more 2000 Kcal!
This is excellent. I need to gain, not lose. These recipes are superb.
I simply love your meal prep videos 🩷
Thank you, so glad you enjoy them! 💚
Professional, love your healthy vegan meal prep 😍
Thank you for your support! 🙂
Thanks for the valuable contents😊
Glad you found it valuable! 🙂
Thank you very much for this plant based meal prep without protein powder. It's genius, very healthy and looks tasty. Unfortunately, I've already shopped for this week's meal prep but I plan to implement this the following week and report back. I've been looking for ways to eat less meat for health reasons and to save on my food budget while still reaching my protein intake goals for fat loss and lean muscle growth.
Wonderful! I hope you love making this meal prep next week! Please let me know what you think 😊🌱
Can't wait to try these!
Yay! I hope you love them! 😄🌱💪
This is a very impressive video and you make meal prepping high protein vegan food look so easy
Thank you so much! 🙂
This is a God send. THANK YOU.
You're very welcome! 😊
I love that you have higher calorie mealpreps instead of the 1500-1700 cals I mostly see on UA-cam. I need a lot more calories than that, so thanks!
Absolutely! We have more on the way too!
@@TheVeganGym Looking forward to it!
This what we all need. I will save this video. Thank you 😊
You’re welcome! Thanks for watching! 😊
Thank you ❤🎉❤
Thanks for sharing.
Thanks for watching! 🙂
I love your videos. Keep showing the world, that being plant based is the healthiest way. I would love to see a video with 200+ grams of protein, 2600cal. I sit anywhere around 220-240lbs. And would love some meal ideas, for a bigger boy 🙏🏻
If you just add some fruit and two protein shakes (or a big protein smoothie) to this meal prep, you'll get there 💪🌱
Or just make 3 meal prep containers instead of 4 so your portions are bigger.
love it!
Have you ever tried Seitan? If yeah, I’d love to see a super easy recipe to make some!
If you do wanna try making it, Sauce Stache has some recipes, and so does bob’s red mill
Anything as easy as possible, following the 80\20 rule
Great video again!👏🏼 I would like to know the name of the program or software you use for your nutritional breakdown please? I would like to use it myself for my tracking😁
Cronometer! 🙂
Amazing! More of that please :D
Whats the name of the calculator you use to calculate the calories and vitamins of yous meals?
Cronometer! 🙂
Gosh you're so underated
Haha thank you for the support! 🙏😊
What size are your meal prep containers? I'm thinking of getting some more.
I love tofu for breakfast!
Thanks for the new video!
🇧🇷
It's awesome! You are so welcome! 😊 Thanks for watching! 🙏
Thank you very much for sharing. Just wanted to let you know that you don’t want to cook lentils with any salt because it can ruin them. Salt after cooking.
Idk if I missed it on the video, but where are the glass containers from???? 😮😮😮😮😮😮
I've been looking for a way to reduce my reliance on protein powder so this is a very promising solution. On the other hand, I did notice that the sodium is at 168%. As an older guy struggling to keep my blood pressure in check without meds, I'd appreciate suggestions to lower sodium without too much loss of flavor.
Awesome! I’m glad you found your way here! 💪🌱 I train a lot and sweat a lot so that target isn’t actually representative of my needs. But for you, I would recommend you checking out a salt substitute like Nu-Salt 🙌😎
I was actually using protein powder for extra protein on my oatmeal in my smoothies
Hi! I’m trying this recipe for the first time today and so excited to try it. I did notice that you have a red bell pepper on the list but you don’t add
It to this recipe. Is it calculated in the macros? TYIA
He added it in the tofu scramble
Hello would you mind adding a shopping list. thank you
You can find it on the linked website here! 🙂 thevegangym.com/150g-high-protein-vegan-meal-prep
Perfect thankyou @@TheVeganGym
thanks
You're welcome! 😊💪🌱
Recommend black salt / kala namak. Adds a real eggy smell and taste to your tofu scramble. Grab from Indian/Asian stores
Great recommendation! 🙂
Very good video
Thank you! Glad you enjoyed it. 😃💚
Hi. I think the webpage for the tvp tacos has 1 tort per meal and 3 for the week. Did the math based on the brand and think its more like 3 per meal and 12 for the shopping list if you go with 365 brand corn torts.
Thanks for sending this! We're looking into it to make sure we have all the accurate information up on our site. 🙂💚
@@TheVeganGym NP! Just getting ready for my first week of vegan and wanted all my Tacos LOL. See also my comment on your rice cake info in case folks need to be exact. ❤❤❤
Im just wondering what the lentil dish taste like. I really would like to be able to use lentils… I just don’t traditionally like them: I mean I had lentil soup today 🤣 but it’s was really good… most lentil soups and things I don’t like.
I love this meal prep but unfortunately cant afford all the ingredients. Do you know any way to get a lot of nutrients with less ingredients?
Hey Zack! We'll be uploading an inexpensive meal prep in the next 2 months so be on the lookout for that! 😄 I think you'd be surprised at how affordable this meal prep is. You can swap the Banza pasta with a whole wheat pasta and skip the almond butter. Those two swaps will make this a lot less expensive. It might be worth investing in a high quality multivitamin. For $1.50 per day, you'll be able to hit a lot of your nutrient targets. Here's the one I use occasionally and recommend: www.amazon.com/Garden-Life-Multivitamin-Men-Supplement/dp/B00K5NELNE
Can I ask why no oil please? Is it because it’s so calorically dense with no nutritional benefit? Or is it because it’s not part of a “whole food” plant based diet? Love watching your videos for meal ideas and also love the sciencey breakdown at the end.
Yep! Like you said, it's calorically dense and doesn't provide much nutritional benefit. Glad you're loving the videos!
@@TheVeganGym I’m still using a bit of oil in my cooking but am using it mindfully. Yep the vids are great!! Please keep them coming! 😄
What do you suggest swapping tvp for? I can't have soy at the moment.
Lentils, or a non-soy crumble such as Beyond Meat! 🙂
Great food prep. Huwever, I hate frozen broccoli, its tastes funny. I have a great fresh fruit and veg market, so I have fresh broccoli.
Love the ideas! My only complaint is the lack of fat in the meals. Nonone needs to consume cups of oil but I feel a spoon or two of good quality olive oil while cooking would significantly unlock the flavour compounds in spices and also make it easier for the body to absorb the fat soluble nutrients. This is even more important for females I feel. Rest I love your channel and the inspiration for plant based living in it. Keep up with the content
Glad you love the videos! 🌱🙂💚
Where did you get those glass containers, name brand and size?
They are Pyrex containers. The larger circular one is 7 cups and the smaller circular one is 4 cups. 🙂
@@TheVeganGym thank you!
It's the jumpy moments whenever you speak for me 😂
Not a vegan but I love your vids and love vegan meals 😋
Great
also looking at the rice cake data it comes to 1 cake = 70 cals not two. if i am seeing the right brand here.
We're looking into this as well!
How do you keep cilantro? Mine goes bad within a day.
By keeping it in water 👌 Once washed and dried, place the whole cilantro plant in a mason jar (or any container) filled with an inch or two of cold water (just like flowers). Then, cover it loosely with a plastic bag and store it in the fridge. This is best when you want to cut off the leaves as needed. The cilantro should last for up to 1 week. 🌱
I'm worried about having too much tofu due to the soy or the soy-based foods in general.
Love these videos
I'm glad to hear you love these videos, Julie! Thank you for your support! 😊🙏 Unless you have a soy allergy, there probably isn't a reason for you to avoid soy. There are lots of myths about soy and we're going to be publishing an evidence-based video in two weeks that addresses these myths, so stay tuned for that! 💪
@TheVeganGym perfect! Thank you
@@julienalexander6113 Sure thing! 😊
He's right. You don't have anything to worry about with respect to soy products. But did you know that Big Mountain Foods has a high protein tofu made from fava beans? It's delicious and is perfect for the breakfast scramble. I got mine at Sprouts.
@@CandaceDuff 😯 why, thank you! I'll look into that.
I did the bot calculator and it said I should be eating 1205 calories a day which just feels like an insanely low target, I usually eat around 1500-1600! It all feels a bit hopeless when you look at the number, not even 500 calories a meal? With no snacks also 😖
Can u freeze these meals, do not want to eat the same meals for the next 4 days?
Freezing is definitely an option!! 🌱😃
sadly, I can't hack that volume or amount of chewing. I have to rely on my Vitamix for at least 1,100 cals per day 😞
Does look pretty good though!
TVP in Brazil tastes horrible, I don't know if in the US it's the same
I'm sorry to hear that! That's not my experience in the US. 🙂💚
Thank you supplements get so expensive. 💖🌱
Thank you! Many supplements are expensive and unnecessary. The most important ones for a vegan are vitamin B12, vitamin D, and algae-based Omega 3! 🙂
Honestly I like it when broccoli gets a little bit of char on it in the air fryer 😂 🙈
To each their own! 😂
Dahl!😋
anytime i cook banza pasta or chickpea pasta it comes out so mushy no matter following the instructions 😭😭 any advice on how to fix this would be great lol
Yes, I don't like mushy pasta and have dealt with that same thing in the past. Be sure that you bring it to a boil and then turn down the heat while it cooks. Also, I prefer cooking it for the least amount of time specified on the package (usually 6-7 minutes), then immediately dump it into a strainer when the time is up (it will still cook a bit if you leave it in hot water even if the burner is off). I hope this helps! 😊
Broccoli cooks perfect in the instant pot... much nicer than the air fryer
Thank you for the tip!! 🌱🙂
Please do a 2500 calorie meal plan
We'll see what we can do!
@@TheVeganGym 2400-2600, something in that range would be perfect! I see a lot of high protein "low" calorie diets for vegans at 1800-2000 calories, but something a bit higher for the typical guy to maintain weight and muscle would be great. Love the content btw guys. Cheers from sweden!
soooooo nice. please more 2000 kcal Videos :)
We have more meal prep videos on the way!
Can you do this same thing but for women on a 1400 cal vegan diet?
We'll see what we can do!
Wait, I know some doctors that recognize you need to add B-12, vitamin d at the very least with a Whole Foods plant based diet. I’m on a vegan, Whole Foods plant based diet with no added oil, no added salt, no added sugar. TY I will not use these processed foods. I would substitute whole organic legumes and use nutritional yeast in place of salt along with extra spices. Way to go.
0:42 You should have mentioned that it's still nescessare to take B12.
Thank you for the tip! 🌱🙂
Does he freeze these meals?
Freezing these meals is an option for sure! 🌱
Fresh broccoli cooked in the air fryer is astonishing, I think the problem is cookingit from frozen.
Greeat video by the way !!😁
Glad you enjoyed the video and thanks for the tip! 🌱🙂
I love taking healthy *BEEP*!
😂😂😂
I'm a bit confused....when I go through the recipes, I can't figure out how you are getting such high protein numbers...Even your own nutrition breakdowns cite fewer grams than you habe written on the photos of the dishes. Am I missing something?
Thank you for your comment! I appreciate you taking the time to look over our numbers. 🙂 During the nutrition breakdown at 13:52, we can see the total protein content for each meal.
Breakfast: 41 grams of protein.
Lunch: 51 grams of protein.
Dinner: 49 grams of protein.
Snack: 12 grams of protein.
Added together, this comes out to 153 grams of protein per day of meals. However, what you may have noticed is that during the breakfast intro card, the title reads "49" grams of protein rather than the correct value of "41". This was a value left over from the dinner card graphics template, and was mistakenly not updated during the editing process. I really appreciate you noticing this discrepancy! Whenever mistakes like this slip through, it's really unfortunate and is exactly why, in our later videos, we've implementing really careful review periods before putting them out. It's difficult for me to see any mistake like this in a final product, and it serves as a clear reminder of the importance of triple checking. Thank you for your understanding with this. And again - thank you for pointing it out. It's really important to us to know about these things!
Thanks for bringing this to our attention! We had accidentally left a few ingredients off of our nutrition breakdown on our website but we should be good to go. Unfortunately, we're not able to edit the graphic that shows how many calories and grams of protein are in the breakfast. It should read 523 calories and 41g of protein. I hope this helps! 🙂💚
You have the most American accent ever. It’s like listening to a Sim talk except I understand the words.
😂
Do you press your tofu before scramble???
I did not press my tofu for this scramble and it's very rare that I press my tofu. I like to make my meals as fast/simple as possible 🙂 I usually use extra firm tofu to keep the water content low and protein high. 🌱💪
You can also just give the block of tofu a good squeeze over the sink as a quick way to remove a bit of water 😊 good for grip strength too!
Why so much protein ?
1:47 pasta (personal video mark)
💚
please do not use images for your website. i cannot copy the ingredients. also include the recipe meta tags in your website. currently it cannot be imported into any recipe app
Thank you for the tips!
Everything nice, but that means you are eating the same thing four days straight 😢
Meal prep works really well for people who don't have time to cook every meal, every day, from scratch. There are ways to meal prep that can mix things up to provide more variety. Anyway, I'm sure you eat leftovers, right? Meal prep is just an extension of that! It reduces food waste too 😊
Mom of 4 littles. If I don't have something handy and prepped in the fridge, I eat junk!
Soy three times a day, everyday? Jeez
Thank you for referring to women when referencing menstruation. Quite a few people are unaware that only women can menstruate these days. Also, great video. I’m not going to lie, I watched it while scarfing down a vegan pizza and tomorrow I will surely ask myself “Hmm, why aren’t you more buff?” 😂