Video
Leif Arnesen
How a Vegan Diet Can Help Manage Menopause ...

Struggling with menopause symptoms like hot flashes, brain fog, or weight gain? Discover how a vegan diet and lifestyle changes can help you feel more balanced, energized, and in control. In this insightful conversation with Dr. Daphne Bascom, we break down how plant-based eating, strength training, and stress management can transform your menopause journey.

How a Vegan Diet Can Help Manage Menopause Symptoms

Video

Master Your Meal Prep: FAST 30-Minute High-Protein Vegan Meal Prep!

In this meal prep video, I'll show you how to make 4 days of delicious vegan meals that are packed with protein and 100% nutritionally complete (without supplements) in just 30 minutes! 🌱

Click this link to get all these recipes — including the grocery list and nutrition breakdown.

Let us know what you think! Leave your comments on YouTube.

Why High-Protein Vegan Meal Prep?

Protein is a crucial macronutrient for muscle repair, growth, and overall health. As a vegan, meeting your daily protein needs can be challenging, but with the right meal prep, you can easily include ample protein in your diet.

This fast and efficient meal prep guide ensures you can achieve your protein goals without spending hours in the kitchen.

What You’ll Learn In The Video:

  1. Efficient Prep Techniques
    Discover time-saving techniques for quick and efficient meal prep. I’ll guide you through the steps to prepare your meals in just 30 minutes.

  2. High-Protein Ingredients
    Learn about the key high-protein vegan ingredients that will keep your meals both nutritious and delicious. Take the guesswork out of your shopping list.

  3. Meal Prep Tips and Tricks
    How to store your meals, reheat them, and keep them fresh throughout the week. Maintain the quality of your meals and make sure they taste delicious.

  4. Balanced Nutrition
    Understand the importance of a balanced diet and how to ensure each meal provides a well-rounded combination of protein, carbohydrates, and healthy fats.

By incorporating these high-protein vegan meal prep strategies into your routine, you’ll not only save time but also ensure that you’re fueling your body with the nutrients it needs. Enjoy the benefits of delicious, nutritious, and convenient meals all week long!

Interested in Plant-Based Nutrition?

Join the waitlist today for our new FREE plant-based nutrition course.

Never miss a new video!

Was this helpful? Sign up to get more science-based vegan nutrition information right in your inbox!

Exploring a Healthy Vegan Pantry: Essentials for Staying Fit

What kinds of foods are stocked in a healthy vegan pantry? In today's video I'm taking you on a full tour to show you different kinds of proteins, grains, snack foods, supplements and more, that I buy to help me stay lean and fit as a vegan 🌱💪

When I first went vegan, I didn't know what to eat to stay healthy and fit. I don't want that to be you, so let's check out what I stock in my pantry.

Let us know what you think! Leave your comments on YouTube.

Protein Powerhouses

Staying fit and healthy on a vegan diet? You've got this! Let’s talk protein. My go-to right now is soy curls. They're a breeze to prepare and super budget-friendly, especially if you buy in bulk. Just hydrate them, squeeze out the excess water, and mix with your favorite veggies and sauce. I love a sweet teriyaki with Butler chick-style seasoning for a tasty meal.

Other protein-packed options? Try high-protein pasta like Banza (made from chickpeas) and Explore Cuisine's black bean spaghetti. And don't skip the beans; I always stock refried beans, chickpeas, and kidney beans. They’re perfect for dishes like chili or a hearty Mexican bowl.

Oh, and quinoa — don’t forget this protein superstar. For a meaty texture in your meals, try textured vegetable protein (TVP). Burgers made with TVP are delicious and full of protein.

My Go-To Grains

Grains are a cornerstone of a well-stocked vegan pantry. Quinoa, brown rice, and oats are my all-time favorites. Buying rice in bulk can save you money and ensure you always have a nutritious grain handy. A rice cooker can really simplify meal prep, delivering perfect rice every time.

I’m a big fan of oats, especially the maple and brown sugar kind, though plain oats are a healthier pick. For quick and easy meals, stir-fry rice noodles and couscous are fantastic.

Nuts & Seeds

Nuts and seeds are fantastic for snacking and adding healthy fats to your diet. Brazil nuts, for instance, are a great source of selenium. Flaxseeds and chia seeds are amazing sources of Omega-3s. For snacking, I love pistachios, cashews, and almonds. And if you’re looking for a lower-calorie alternative to regular peanut butter, give powdered peanut butter like PB fit a try—it’s great with apples.

must-have Snacks

Having healthy snacks around is key to curbing hunger between meals. Dry roasted edamame, lentils, and gluten-free pretzels are pantry staples for me. Popcorn is another favorite, but watch out for "skinny" packaging claims; it’s still a higher-calorie snack.

For a healthier option, I like apples with PB fit. Pro tip: Keeping healthier snacks at eye level in your pantry can help you make better choices when hunger strikes.

essential Supplements

Sometimes, you might need a little extra help ensuring you get all the nutrients you need. Turmeric and ginger roots are incredible antioxidants with anti-inflammatory properties; I love adding them to my smoothies. Seaweed is a great iodine source, and I regularly take a multivitamin, B12, and Omega-3 supplements.

Flavor Boosters

Condiments and seasonings can take a meal from bland to flavorful. Nutritional yeast adds a cheesy flavor and is usually fortified with B12. For sweeteners, I prefer agave nectar and maple syrup. Basic seasonings like salt, pepper, and garlic powder are must-haves. Liquid aminos and mustard are low-calorie sauces I frequently use.

and some Extras…

A few miscellaneous items that I always keep on hand include plant milk, plant-strong chili, and riced cauliflower. Vegetable broth or better-than-bouillon can really up the flavor in your dishes. And if you love sushi, keep some nori and sushi ginger around—they’re perfect for seafood dinner nights.

Sweet potatoes and garlic are other essentials that I use in tons of recipes. Keeping these items stocked makes meal prep so much easier.

Check out some of my favorite high-protein recipes below!

Want To Get Your Custom Nutrition Needs?

Get your plant-based nutrition targets in 2 minutes with our FREE Nutrition Calculator!

Interested in Plant-Based Nutrition?

Join the waitlist today for our new FREE plant-based nutrition course.

Never miss a new video!

Was this helpful? Sign up to get more science-based vegan nutrition information right in your inbox!

High Protein Vegan Meal Prep - No Supplements Needed!

This is four days of vegan meal prep, and every single day contains over 160 grams of plant protein and also meets all of your nutritional needs -- vitamin B12, omega-3, iodine—without supplementation: everything your body needs to be a healthy vegan.

In this video, we'll show you how to make it.

Click this link to get all these recipes — including the grocery list and nutrition breakdown.

Let us know what you think! Leave your comments on YouTube.

The Basics of Vegan Meal Prep

Focus on High Protein Intake

For our meal prep, we have two main focuses. The first is maintaining a high protein intake. We're aiming for at least 150 grams of plant protein per day. This ensures that you meet your daily protein requirements, which is crucial for muscle maintenance and overall health.

Importance of Micronutrients

The second focus is getting enough micronutrients—vitamins and minerals. For this meal prep, we have a 2,500 calorie target. This is a good calorie target for the average active person and can be adjusted based on your specific fitness goals, whether that is building muscle or losing fat.

Please note: individuals should adjust calories and nutrition targets based on their unique body and goals.

Calculate your custom nutrition targets with our FREE nutrition calculator.

Breakfast: Overnight Berry Protein Oats

Ingredients and Preparation

For breakfast, we’re making overnight berry protein oats. This meal is super delicious and easy to prepare. Here’s how to make it:

  1. Dry Ingredients: Add one cup (85 grams) of rolled oats, one tablespoon (10 grams) of chia seeds, one tablespoon (6 grams) of ground flaxseed, and two scoops (37 grams) of vanilla protein powder to each meal prep container.

  2. Night Before Serving: Add one cup (240 grams) of unsweetened soy milk, blueberries (115 grams), and a sliced banana (100 grams).

Storage and Serving

Store these in the fridge. Add a single Brazil nut each morning for a daily dose of selenium.

Lunch: Vegan Chicken Stir Fry with Brown Rice

Cooking Rice

Start by cooking the rice. Use a rice cooker with a 2:1 water-to-rice ratio for perfect rice every time.

Preparing Soy Curls and Veggies

Soak 360 grams of soy curls in boiled water. Prep veggies: slice 500 grams of onion, 450 grams of red bell peppers, 1050 grams of broccoli, 45 grams of minced garlic, and six scallions.

Making the Sauce

Combine 48 grams miso paste, 60 grams maple syrup, 42 grams rice vinegar, 150 grams tamari, 18 grams chili sauce, 18 grams arrowroot powder, and 132 grams water.

Cooking

Sauté the onions, garlic, and scallions. Add bell peppers, then add broccoli. Air fry soy curls at 400°F for 7-10 minutes. Mix everything together and combine with brown rice.

Dinner: Protein Pasta with Tofu and Veggies

Preparing Tofu

Preheat oven to 400°F. Slice two blocks of extra firm tofu into 16 slabs. Season with your favorite spices. Bake for 30 minutes, flip, and bake for another 15 minutes.

Cooking Pasta

Boil 340 grams of chickpea pasta. Simmer 1000 grams of pasta sauce, 312 grams of edamame, and 16 cups of kale. Once pasta is cooked, mix with the sauce and add tofu slices.

Garnishes

Add sunflower seeds, nutritional yeast, and dulse flakes for added nutrition.

Nutrition Breakdown

Each day, you’ll get 2576 calories and 164.5 grams of plant protein. This plan meets all your nutritional needs, including vitamin B12, omega-3, and iodine, without supplements.

Adjusting Calorie Intake

This calorie target is a maintenance level for an average active person. Adjust your intake based on whether you want to lose fat or build muscle.

Conclusion

This high-protein vegan meal prep plan is easy to follow and ensures you meet all your nutritional needs. Download the recipes, grocery lists, and nutrition breakdowns by clicking the link in the description. Happy meal prepping!

Recipes & Nutrition BreakDown

Grab these recipes, nutrition breakdown and grocery list for an easy reference for later

Click here to check it out!

Interested in Plant-Based Nutrition?

Join the waitlist today for our new FREE plant-based nutrition course.

Never miss a new video!

Was this helpful? Sign up to get more science-based vegan nutrition information right in your inbox!