What My Vegan Macros & Micros Look Like 🌱💪 (Full Day Of Eating) *Informative
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- Опубліковано 30 тра 2024
- In this video we go over the nutrition that I get from an average day of eating. I will quickly show you how I make each meal and then look at the macro and micro nutrients I am getting from my food.
I tried to make this video as informative as possible. Let me know your thoughts down below! Any questions? Did I get anything wrong? Are your macros like mine?
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Chapters:
0:00 (Intro)
1:20 (Pre workout and workout)
2:48 (Post workout smoothie recipe)
3:25 (Smoothie nutrient breakdown)
5:34 (Lunch recipe - Tomato on toast with hummus and bok choy)
6:42 (Lunch nutrient breakdown)
7:24 (Snacks - Oranges and Lara bar)
7:54 (Dinner recipe - Black Bean and Yam Burrito Bowl)
10:02 (Dinner nutrient breakdown)
11:46 (How to calculate calorie requirements)
14:41 (My macros)
16:30 (Full day nutrient analysis)
23:36 (Thanks for watching!)
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Derek Simnett
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Times are tough out there lady’s and gentlemen. I hope everyone who reads this is having and unreal day 🤙
They really are. I tried to share some kind words at the beginning of the video but I just couldn't express myself correctly and took it out. I wanted to because it seems disingenuous to just go on like everything is fine, when we all know it isn't. But you all know I care and am deeply affected by what's happening. As are so many of us. Stay strong out there, lead with love!
@@Simnettnutrition love you!!!
I’ll have a better day for reading this my brother, hope u are having a fantastic day too! 👊🏼
@@Simnettnutrition there's never a doubt that you care bro. ❤❤❤
You too ❤❤❤
Wow. Only 12 minutes in and I already got so much clear, concise info. and good ideas. Will be sharing this vid too.
Oh wow, thanks so much! I always worry so I really appreciate these comments. :D
For what it's worth, Zinc and Vitamin E used to be my struggles as well but I've all but solved this issue adding a couple tablespoons of toasted wheat germ in my overnight oats (roughly 18g). It supplies a huge amount of Vitamin E and Zinc allowing me to easily hit those targets with the rest of my meals and I only consume around 1800 calories. The only downside is you will more than likely way overshoot the upper limit of Manganese. The upper limit is fairly arbitrary as the studies on this are extremely limited, but it is something I keep in the back of my mind.
I'd thought about doing this in the past. I'm gonna get on it post haste, especially since it's so cheap & accessible.
mushrooms have a lot of zinc.
@@TheTacoBros where I live mushrooms are sold in 8oz packages, roughly 230g. That entire package only has 11% of your daily zinc needs. I would hardly call them a good source lol. Vitamin B5 on the other hand, sure that's a decent source and also not the easiest vitamin if you're not in to buying avocados or a coffee drinker
@@Radjehuty oh sorry, just wanted to help :)
@@TheTacoBros no worries, appreciate it
This video was really well done! By the way, you'll probably appreciate this: my 4 year old son tried nutritional yeast yesterday and when we asked him how much more he wanted, he said "all of it!" meaning the entire large container...I think he likes it🙂
I don't know if you're in the US, but check out Dr. Schulze's SuperFood. His vitamin mineral formula has the best nutritional yeast in it. It's loaded with nutrition.
Thanks so much! Haha, too cute about the little one.
Any proof? Links to studies would help. Thanks.
@@cherrytree1377 links to his child liking nutritional yeast??
So good! I have been struggling with trying to put on muscle in the last few weeks. I found myself compromising the quality of foods for quantity in order to get enough calories. This helped me realize that what I really want is to be healthy and happy, and for me that means eating a variety of healthy, delicious, whole foods. Well done, Derek.
Definitely! So glad I could clear that up. That was my goal. Everything will work so much more harmoniously that way. Less resistance.
I loved how you didn't have music behind the video the whole time. Just a little bit of music goes a long way. Love your energy and your information. Again, thanks for not having music the whole time because for people on the spectrum it's pretty challenging. (Also, for people who are hard of hearing or speak English as a second language, it can be a challenge.) You're so entertaining, you don't need all that background racket.
Really enjoyed this & your voice-over and commentary! I especially like how you dont really count calories. Your food always looks delicious. I'd love to see you do this on a budget (or just talk about how you'd adjust some ingredients for cheaper ones, like, where you would save/buy something cheaper or where you'd always splurge).
LOVE this video. It totally answers some questions i had around Macros. I work with a fitness person here, and they are telling me to get in an absurd amount of protein; I just can't being vegan. I noticed you don't have these kind of goals with your protein and clearly you are not lacking in muscles or energy. People i feel are uninformed about a vegan diet and relating it to exercise. Thanks again for your time!
Thank you! It’s very helpful that you pointed out getting macros, especially PROTEIN, is not the that big of a deal!
It would be neat if you made a vid of eating strictly whole-foods (no protein powders/supplements) for a day and seeing your macros!
Love this format. You talking directly to us. Good stuff!
The Food looks so Good! These Cronometer breakdowns are Awesome:)
You're an inspiration to us all man!
These are by far my favourite types of video from you!!! So informational, fun and full of ideas
Such a great idea for a video! love the detail! Thank you
Hi Derek, Id love to see more of your training and it’s something that I want to learn more about!
I really enjoyed this style of video. Awesome job!
I like the big video! Thanks Derek ♥️
Always learn something new from your videos....thanks for sharing!! Vegan for 3.5yrs and feeling great! 👈🌱💚💪✌😎
Thanks for the information! 😎
Great info and vid Derek 👍👍🚴 thanks for putting this together love the channel
I've been busy with school that I just caught up with your last two videos. Amazing information.
Excellent information. Thank you!!!
Thanks for the refresher! It’s just what I need as the pollen is starting to drop. It means the summer and beach trips are near. The most interesting point I take away from your Cronometer breakdowns is how the body is incredibly intuitive and I have learned my baselines of both consuming and exercise. Not to mention rest and meditation. Thanks, Derek!
Love these videos!
Very informative, thank you!!
Great point about macros and how if you focus on macros you tend to forget about the food quality and variety! I see this so often! + the protein not being the be all end all is another great point ;)
Loved this video 😊
Thanks for your videos :) I enjoy them a lot an they inspire me as well!!
Your vuds always inspire me to eat healthier! ❤🌱💪
Nice!!
Thank you for all the great content.
You're welcome and thanks for watching it!
Love Mic the vegan. Awesome site.
Great information. Now I just need to get my hubby to watch some of your videos so that we are 'on the same page' about how to eat healthfully. Thanks.
Omg I love Larabars :D Great video, thank you!
We are never tired of hearing you talk :)
Great video !! Derek my secreat to hitting vitamin E every day is, that I grind sunflower seeds with pumpkin seeds ( because od zinc ) in food processor in 1:1 ratio , and sprinkle 1 tbs on lunch and dinner :) It also gives grat taste to every meal
Love your videos! Have a great day, Derek
Thank you!
Best UA-camr out there. Thanks for everything Derek
Thank you Amit. I try hard and am glad it comes across.
Thank you for brightening my day :)
Could you do a video like this without the protein powders? Just to see how it compares, please? Maybe Crystal would agree to do nutritional breakdown of her day of eating ? I imagine it's harder to hit RDIs when you eat less calories, or maybe I'm wrong, it'd be interesting to see.
Always great info, thank you! P.S. Those kittens ❤
I like these kinds of videos. You had a great day of eating. I've been enjoying smoothie & big salads lately. Love the shirt.
Thanks Mel! Smoothies and big salads are never a bad idea. And thanks, the shirt is getting a little tight, I think I'm getting a little husky. Lol.
Excellent. Thanks!
Thank you. Your videos are appreciated
11:45 It's so nice you gave Mic The Vegan a shoutout!
Yes! Please do a video about Calisthenics and weights! BTW - love your videos, tips, and recipes
Would love to hear more about your training routine!
Thank you for this info I know you put alot of work into it
:D I try my best!
Thank you for sharing all of this information! And the video of you falling on your face 🤣You’re the best!
This guy is a legend for Vagan recipes
Interestingly the UK RDA for Vit E is set at only 3 to 4 grams for women and men respectively.
The pineapple shirt! The plating skills! A feast for the eyes as well as tons of great information! TDEE calculator? Who knew?!
So glad you learned something and had something to look at, at the same time. Haha. ;) Thanks.
amazing channel!
Thanks! Your are THE BOSS ;)
Nice! Just in time for UA-cam Sunday binge 🌱🔥
Enjoy your chill time.
I bought a pineapple 🍍 sweater bc of you 🤣🙌🏻💜…love the breakdown
Hey Derek, I've been watching your videos for awhile and had a video idea! You should cover the pricing for a grocery haul and if you're up for it the rough pricing of each meal you have in a day. (I know it'll differ per country but still would be cool for new plant eaters)
Reminder about seaweed while eating dinner. Thank you!
How do you manage weekend binge? Do you never eat processed foods or junk foods over weekend at all? if you do once in a while, how do you manage to stay lean and still build muscle! Appreciate your videos and they have been life changer for me. Keep posting such amazing recipes and also entertaining and educational content at same time!
Macros: 100 percent of your RDA of awesomenesss
HAhah, have a good weekend bro!
Woot plant power goodness 😍 🥦🍎🥬🍅💚
I love your videos, thank you!! SO helpful! Cats are amazing!! Another awesome thing about you 😝
Thanks for the great comment!
@@Simnettnutrition Yaay! I’m happy it was received 🥰 I Hope you and Crystal have a fabulous Sunday 🌅💪🏽🕊
These videos and especially the micronutrients are really helpful - even though I've been vegan for almost four years now there's always something to learn or a new meal idea to try 🌱
I'm also finding it a bit hard to meet the requirements for Vitamin E and B3, any more tips on those? Planning to give wheat germs a try for Vitamin E, but B3 seems to be a struggle for some reason.
A yam is a brown hairy thing that grows in the woods. Sorta like taro, not very sweet and very starchy. You have probably never had one in your life. Neither have I. All the stuff sold in grocery stores are sweet potatoes(even though they are often labeled as yams, they are NOT yams) Sweet potatoes can have many different colors and flavors.
My boyfriend made your breakfast muffins and they’re amazing. Great recipe. Love this shirt. I have a white dress with pineapples on it. 👍
Oh that's great! Woot woot! Love to hear it.
Thank you so much for this video. I literally signed up for Cronometer just yesterday. Wow!
Oh cool! It's so fun to nerd out on. There are so many features. I wonder if I should do a video dedicated to that. I know they sponsor peoples videos but they have never reached out to me so I'm kind of holding off out of spite. Lol. Although I never do sponsored videos anyways.
great video thanks
I love open-faced tomato sandwiches. That's so cool.
I just made those bars and substituted some of the dates for figs, so good
Thank you
Me when you used the electric whisk for the morning drink 🤯..... why haven’t I thought of that?! LOL you just changed my mornings.
Love the pineapple shirt 😍
Nice!
Bok Choi is big in Canada. I really like it. Also the Silver Hills Big 16 bread
I wouldn't worry too much about hitting 15mg for vitamin E on a daily basis. Recommendations vary quite considerably between countries: for your age range it's 15mg in the US (and possibly Canada), where I'm from (Slovenia) it's 12 mg (F) and 13-15 mg (M) and 3 (F) and 4 mg (M) in the UK.
Hey, Dezza. So how soon after your workout are you having your post-workout smoothie? And do you subscribe to the theory of having a high protein post-workout 'meal' within 30 minutes of your workout?
Thanks for the awesome content as always.
The most effective way to know how many calories I need is a fitness tracking device! Makes things so easy.
ALMONDS ARE A GOOD ONE FOR VITAMIN E! JUST REPLACE TAHINI WITH ALMOND BUTTER
EAA vs BCAA preworkout. I have seen videos where you did BCAA before and Pre. Whats the deal with all that? Whats Betters whats it for?a EAA vs BCAA Video would be great to hear your take on it. PLEASE!
Hey man, I enjoyed the video. Here's an idea for a gym video of yours! Personally I don't feel inspired after 2-3 rotation of exercises and stop working out. How do you build your routines?
Hi guys !!! Long time no see 😊😇 And that is my loss entirely because your beautiful energy is like my mana for healing and ... everything really 😊😇 QUESTION : do we get to stay younger on plant based and how to go about it from all the parameters of life (foods, rest, thoughts, hygiene, sports, supplements etc.) Or meat eaters get to have younger appearances given the good genes + life / happiness management ?
M a regular viewer of your videos... I have been watching many videos of cooking and diet I think showing your work out in details like reps rang and everything will b a good subject change 🙂 you have awesome physique n we all want to know your recent work out regime in details.. ❤️
Yeah make a new video on that protein bar..💚💚
And I just wanted to ask.. what do you feed your cat
Great video as always! 👏🏻👏🏻👏🏻 Is a video of what you feed your kitties in the pipeline? 😍 I’m trying my best with the plant based life style. However, feeding my 5 cats meat and store bought food is necessary but a bit icky sometimes. I would really love to hear your take on it. We aren’t feline dieticians by any mean but it would be great to exchange some tips. Thank you! ✌🏼
I just discovered your channel recently, I am learning a lot! We live on the same island, where do you find soy curls locally? I have never seen them in stores. Thanks!
hello big fan of the channel i'm curious about ur thoughts on carbs spiking insulin and the keto diet. thoughts on a vegan "keto" diet/ lifestyle
I was eating WFPB for a long time and I was still somewhat overweight. I had lots of seeds and nuts all day, I cooked with oils and also ate avocados and I cooked with coconut milk very often, but I ate very healthy, I even did detoxing but (!) I did not educate myself on calorie density. The enlightenment came when I learned to cook without oils and (gently) limit my fats, and also limit dried fruit. I lost a lot of weight without cravings or hunger! (Lots of nuts and seeds mean that I had them for almost every meal, on top of brekfast, salads, stir frys, plus cashew dressings/cheez AND as snacks as I didnt believe “only” fruit was satisfying. Which it is..)
I know that Derek and Crystal don’t consider themselves “low fat”, but he cooks without oils and it looks like he keeps fat on about 20-25% fat according to this video. Which, in my opinion, is “lower fat” compared to how I used to eat and snack.
The theory of calorie density makes it so that you don’t need to count calories...as long as you monitor fats and dried fruit (and other high calorie foods;)
Really REALLY love seeing a video make its way into 20 minutes + land. Coffee. Check. Smoothie. Check. Happiness. Check
Thank you so much brother. Enjoy. I'll try for some more longer ones.
can you do a video on proteins please, as in making sure to get complete portions in a day, thanks
Agree with everything you said. I recently began to do more strength training while trying to lose fat and I had a hard time. My trainer told me to eat much more protein and it helped with building muscles and slowly lose some fat. It's just difficult to eat that much protein and stay in a caloric deficit if you don't do a lot of cardio, which I do 3 hours per week next to moderate walking and cycling. I hope that once I more or less reach my goals, I will be able to cut down on the protein again and maintain my physique and strength, because it's really a lot of food (and I prefer carbs over protein)
Eating more fibre will help. Protein is satiating but fibre is even more satiating (and cheaper and easier to get)
@@joejoe850 my problem isn't hunger and I eat enough fibre already
Oats and chickpeas are my best sources of zink 🤗
One of the things I struggle with as a woman is eating enough .. I want soo badly to eat whole vegan life with enough protein. I’m 52 5’1 and 130 Lbs can’t stand the way I feel .. I’m also about to start living pretty nomad and off grid . I struggle to figure out what I. Can eat ( as a minimalist) and achieve the fat loss and muscle gains and health with hypothyroidism. I just started HIITT work outs and walk or hike regularly. I hate keeping track of what I eat , however what I am doing isn’t working . I hope I can learn how to do this properly! 💙
Derek, that bread gave you all that Magnesium and Zinc! I had to look it up to see what it was
hi Thank you for another great video! I live in nyc and cannot seem to find “soy curls” any brick and mortar resource recommendations?
I realize this is a year old, just wanted to say I buy my soy curls in the bulk box from Butler's Soy Curls.
Can you make an updated video on your skin care routine? The only video I found about yours is pretty old.
Thanks for the great video!! Something I always wonder is does eating well over 100% of certain nutrients have any risk long term? I know the kidneys for example with get rid of excess B2 (usually with pee turning a neon green while they do it!) but does this put too much strain on them or other organs to have to keep doing this over many years, especially if supplementing daily too and getting those instant 100%s on top of what we've already eaten?
Where did you get that stir stick you used to make your preworkout mix? I haven't seen it for 20 yrs.
Great morning greetings from Rosario cavite Philippines
Thank you for the heart reply.. I am always excited to watch your videos.. and looking forward to be plant based. At least in the weekdays
The less bone fracture areas that get “less calcium” might be in areas that get at lot of vitamin D from the sun AND they work hard for their life (strength training)..Those things strengthen bones..
BONUS! There is a kitty cat plant heist going on in the background in the beginning of the video! :) That made my day.
Are you coming to the vegan camp out in the UK this year?
Looking for a plant based protein powder. What are your recommendations? I know you do vivolife but have you tried anything else you’d recommend?
Yumm dinner looks so good!
Did you get a new kitty?
We have 2! We got Pollie a few months back. So sweet but so much trouble.
@@Simnettnutrition haha I’m super good with animals. The trouble usually stems from a need that needs to be met and then her behavior will be more desirable 🙏🏽🥰
But kittens are always a handful cuz they’re babies! 😝 I hope it gets better ☺️