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.
Want to add more healthy years to your life? Discover the 7 powerful, science-backed plant-based foods that help slow aging, boost energy, and protect against chronic disease. This isn’t just about living longer—it’s about living better. If you're ready to take control of your health, this quick read could be your turning point.
Struggling to lose fat on a vegan diet? Discover 5 science-backed strategies that go beyond basic weight loss to help you shed body fat, preserve lean muscle, and feel more energized. Whether you're new to plant-based eating or want to break through a plateau, this guide is packed with practical tips, meal hacks, and proven tools to transform your physique and boost your health.
August 1, 2024
Welcome to the ultimate guide to vegan fat loss! While we’ve titled this article “The Best Vegan Foods for Fat Loss,” a more fitting title might be “The Most Helpful Foods for Fat Loss.” Why? Because the key to fat loss isn’t about eating some magical food; it’s about understanding how to create a sustainable caloric deficit.
What a caloric deficit is and why it matters
The best vegan foods to support fat loss
How to track your macros (protein, carbs, fats) effectively
To shed those extra pounds, you need to burn more calories than you consume. Sounds simple, right? But it’s not just about eating less; it’s about eating smart. The best way to transform your body is by choosing foods that keep you full, provide the nutrients you need, and fit into your calorie goals.
Here’s a fun fact: diets that involve extreme restrictions are often less effective. Telling yourself you can never have pizza or vegan donuts makes them even more tempting! The real trick is understanding that fat loss doesn’t mean you have to give up all your favorite foods.
The Fundamental Law of Fat Loss is simple: You need to burn more energy than you consume. This means maintaining a caloric deficit over time. But while calories are crucial, you also need to hit your macro targets: proteins, fats, and carbs.
To keep your health in check and avoid feeling deprived, aim for a balance. About 80% of your calories should come from nutritious, whole plant foods you enjoy. This approach is known as flexible dieting, and it lets you enjoy a variety of foods while reaching your goals.
Now, let’s dive into the best vegan foods to help you reach your fat loss goals. We’ll explore high-protein, high-carb, and high-fat options that are not only nutritious but also help keep you full.
Protein is crucial for weight loss because it helps preserve lean muscle mass while losing fat. High-protein diets can increase satiety, making you feel fuller for longer and reducing overall calorie intake.
Additionally, protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories during digestion. This combination of increased fullness, muscle preservation, and higher calorie burn supports effective and sustainable weight loss.
Here are the top 5 vegan protein sources:
Lentils: Packed with protein and fiber, great for soups and stews.
Tempeh: Fermented soy product that’s high in protein and adds a savory flavor.
Tofu: Versatile and can be used in a variety of dishes.
Seitan: High in protein, perfect for a meat-like texture.
Textured Vegetable Protein (TVP): A protein-rich, dried soy product.
Note: While nuts and quinoa have some protein, they are better as complementary sources rather than primary ones. For a protein boost, consider adding a high-quality protein powder to your diet.
Graphic 1: Macronutrient Profile of Top Plant-Based Protein Sources.
Carbohydrates play a vital role in weight management by providing the body with a primary source of energy. Choosing complex carbohydrates, such as whole grains, fruits, and vegetables, can aid in weight loss because they are rich in fiber, which helps increase satiety and stabilize blood sugar levels.
This can reduce overall calorie intake and prevent overeating. Additionally, the steady release of energy from complex carbs helps maintain muscle function and supports physical activity, which is needed for effective weight loss and overall health.
Here are the top 5 vegan carb sources:
Quinoa: High in protein and fiber, great for salads and bowls.
Sweet Potatoes: Rich in vitamins and fiber.
Brown Rice: A filling, nutrient-dense choice.
Oats: Perfect for breakfast or snacks.
Buckwheat: A good source of protein and essential nutrients.
Pro Tip: Focus on whole, less-processed carbs like these for longer-lasting energy and satisfaction.
Graphic 2: Macronutrient Profile of Plant-Based Carbohydrate Sources.
Vegetables are essential for weight loss due to their high fiber and low calorie content. They provide a sense of fullness and help control appetite, making it easier to maintain a calorie deficit. Rich in vitamins, minerals, and antioxidants, vegetables also support overall health and metabolic function.
Additionally, the low energy density of vegetables means you can consume larger portions without consuming excessive calories, making them a key component of a balanced, weight-loss-friendly diet.
Here are the top 5 vegetables:
Kale: Nutrient-dense and versatile.
Spinach: High in vitamins and minerals.
Broccoli: Packed with fiber and antioxidants.
Asparagus: Great for digestion.
Brussels Sprouts: High in fiber and vitamins.
Pro Tip: You can enjoy large portions of these veggies without overdoing your calorie intake.
Graphic 3: Macronutrient Profile of the Top 5 Vegetable Sources.
Fruits are important for weight loss because they are nutrient-dense and low in calories. They provide essential vitamins, minerals, and antioxidants while offering natural sweetness that can satisfy cravings for sugary foods. High in fiber, fruits help increase satiety and regulate appetite, which can aid in reducing overall calorie intake.
Additionally, the natural sugars in fruits are accompanied by water and fiber, which slow down digestion and contribute to a steady release of energy, supporting sustainable weight management.
Here are the top 5 fruits:
Berries: Low in calories and high in antioxidants.
Grapefruit: Helps with fat metabolism.
Kiwi: Packed with vitamins and fiber.
Apples: Great for snacking and adding to meals.
Honeydew and Watermelon: Hydrating and low in calories.
Pro Tip: Balance fruit intake with your overall calorie goals to avoid exceeding your limits.
Graphic 4: Macronutrient Profile of the Top 5 Fruit Sources.
Tracking your macros can be a game-changer for fat loss. Here’s how to get started:
Use a Nutrition Calculator: Our FREE Vegan Nutrition Calculator helps you figure out your daily protein, carb, and fat needs. You will need to sign into Facebook Messenger to access our calculator.
Create a Meal Plan: Plan your meals around high-protein foods and adjust with veggies and carbs to hit your macro targets.
Track Your Intake: Use apps like Cronometer to keep an eye on your daily intake and make adjustments as needed.
Pro Tip: Planning and tracking help remove guesswork and keep you on track.
Ready to take the next step and get personalized support on your fat loss journey? If you're tired of going it alone and want to lose 5 to 20 pounds over the next 90 days, we would love to help you!
Join the Vegan Superhero Academy! We’ve successfully coached over 2,250 vegans like you who are ready to transform their health and achieve their goals. Our 1-1 coaching program offers customized plans, 24/7 support, and a like-minded community to help you every step of the way.
Our academy members at the 2023 Vegan Superhero Retreat.
The key to fat loss is maintaining a caloric deficit while meeting your macro targets. Focus on high-volume, low-calorie foods like protein-rich sources, whole carbs, and nutrient-dense veggies and fruits. Tracking your macros meticulously ensures you stay on course.
If you’d like to hear us talk through this topic, check out our podcast episode “The Best Vegan Foods for Fat Loss” on Apple Podcasts, Spotify, or Stitcher!
Have a question? Send us a message in Facebook Messenger!
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.
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.
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.
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.
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.
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!
Recipes & Nutrition BreakDown
FREE NUTRITION CALCULATOR
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In this episode of The Vegan Gym Podcast, Leif shares actionable tips to overcome phases of low motivation. It can be tempting to take the easy path, but as Leif explains:
“The more hard things you do in your life, the better your life becomes.”
Joined by Dr. Daphne Bascom, Leif covers his top 5 motivation-boosting strategies, offering expert insights and practical advice.
Tune in to discover how to stay motivated, push through challenges, and achieve your fitness goals as a vegan.
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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.
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.
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 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.
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.
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.
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.
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!
Get your plant-based nutrition targets in 2 minutes with our FREE Nutrition Calculator!
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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.
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.
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.
For breakfast, we’re making overnight berry protein oats. This meal is super delicious and easy to prepare. Here’s how to make it:
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.
Night Before Serving: Add one cup (240 grams) of unsweetened soy milk, blueberries (115 grams), and a sliced banana (100 grams).
Store these in the fridge. Add a single Brazil nut each morning for a daily dose of selenium.
Start by cooking the rice. Use a rice cooker with a 2:1 water-to-rice ratio for perfect rice every time.
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.
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.
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.
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.
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.
Add sunflower seeds, nutritional yeast, and dulse flakes for added nutrition.
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.
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.
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!
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Ever wondered what it’s like to follow a nutrition expert’s diet? I did just that!
I embarked on a 7-day journey to eat like Dr. Michael Greger, renowned physician and one of the leading researchers in the world, and now I’m sharing my experience with you.
Let us know what you think! Leave your comments on YouTube.
Inspired by Dr. Greger’s latest book, How Not to Age, I decided to take on his anti-aging diet for a week. This diet is packed with a variety of low sodium, anti-aging foods, and focuses on a vegan diet that’s also low in protein. The idea is to promote longevity and overall health through nutrition.
Dr. Greger’s diet is all about incorporating a plethora of plant-based foods that have been scientifically proven to slow down the aging process. Here are some key components of his diet:
Daily Dozen: This includes a mix of fruits, vegetables, legumes, and whole grains.
Extra Anti-Aging Foods: These are newer additions based on Dr. Greger’s recent research. They include some unusual but incredibly healthy options.
Starting off, I was both excited and nervous. The diet required me to slash my salt intake and cut my protein intake in half. This was a significant change, even for someone who has been on a vegan diet for a decade.
One of the biggest challenges was incorporating new foods like mushrooms, which I’ve never liked. However, knowing their health benefits, I tried my best to find ways to enjoy them.
A major aspect of this diet is its low protein content, which made me wonder about its long-term effects on muscle building and strength.
By mid-week, I was starting to enjoy some of the new foods. However, keeping the sodium intake low remained a challenge.
I noticed a drop in my blood pressure, likely due to the low sodium diet. This was an encouraging sign that the diet was working.
As the week progressed, I started to get used to the diet. The low sodium and low protein intake were becoming manageable.
By the end of the week, I felt healthier and more energized. The variety of foods kept things interesting, and I made some long-term changes to my diet.
If you’re interested in vegan weight loss strategies, a fit and healthy lifestyle, or simply want to know more about the benefits of a vegan diet, this challenge is for you. It’s an excellent way to explore new foods and learn about effective and practical tips for vegan weight loss.
For full details, make sure to watch the full video above.
Want to dive deeper? Get the full list of Dr. Greger's anti-aging foods, the health benefits for each, and the evidence that backs it. Plus, check out our free nutrition calculator to get your custom plant-based nutrition targets.
Dr. Greger’s anti-Ageing Foods
Get the full list of Dr. Greger's anti-aging foods, the health benefits for each, and the evidence that backs them.
Get your plant-based nutrition targets in 2 minutes with our FREE Nutrition Calculator!
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This delicious 4-day vegan meal prep is specifically designed to combat the six most common challenges of menopause: hot flashes, muscle loss, mood swings, fatigue, inflammation, and an increased risk of osteoporosis.
Grab our free menopause meal prep guide - nutrition breakdown and grocery list included!
Let us know what you think! Leave your comments on YouTube.
Menopause can be a challenging phase, but with the right nutrition, you can alleviate many of its symptoms. This meal plan, designed by our registered dietitian Taylor, comes in at just over 1,800 calories per day. It boasts 100 grams of plant protein, ensuring you meet all your nutritional needs without supplementation, including protein powder.
Start your day with a nutrient-packed smoothie. Frozen spinach and bananas are key ingredients that last longer and provide essential nutrients. Add frozen pineapple chunks, sun butter for vitamin E, hemp seeds, ground flaxseed, and maca powder – a root vegetable native to Peru that may help alleviate menopause symptoms like mood swings, depression, and anxiety. Blend with soy milk, which contains isoflavones known to reduce hot flashes.
For lunch, prepare a Lentil Harvest Salad packed with protein and vitamins. Cook lentils and Brussels sprouts, rich in vitamin K and estrogen-metabolizing compounds. Add sweet potatoes for an extra boost of vitamins and minerals. Top it off with a Sriracha tahini dressing for a flavorful kick. This meal helps with muscle maintenance, mood stabilization, and inflammation reduction.
Evenings call for a comforting and nutritious Tofu Kimchi Rice Bowl. Tofu provides another serving of isoflavone-rich soy, promoting bone health. Kimchi, a probiotic food, supports gut health and hormone regulation. Bok choy adds a crunch and a dose of vitamins. This meal offers a balanced mix of protein, vitamins, and probiotics to keep you feeling your best.
For snacks, indulge in Blackberry Chia Seed Pudding. Chia seeds are a fantastic source of plant-based omega-3 fatty acids, known to reduce inflammation and improve brain health. Blend blackberries, maple syrup, vanilla soy milk, and chia seeds for a refreshing and nutritious treat.
We aimed for 100 grams of plant protein per day and met every target for essential amino acids. Higher plant protein intake, combined with resistance training, is vital for maintaining muscle mass, muscle strength, and bone strength in post-menopausal women. This meal plan is also rich in calcium, vitamin K, magnesium, and omega-3 fatty acids – all crucial for bone health and reducing menopause symptoms.
Calcium: Found in soy milk, tofu, bok choy, and chia seeds.
Vitamin K: Abundant in Brussels sprouts.
Magnesium: Present in hemp seeds, lentils, and chia seeds.
Omega-3 Fatty Acids: From chia seeds, ground flaxseed, and hemp seeds.
Fiber: 55 grams per day, supporting gut health and hormone regulation.
To further support your journey through menopause, grab our menopause meal prep guide and learn more about our Menopause Mastery program run by Dr. Daphne Bascom.
Join the waitlist today for our new FREE plant-based nutrition course.
Get your plant-based nutrition targets in 2 minutes with our FREE Nutrition Calculator!
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Think it’s too late to transform your health after 40? Think again. Dr. Daphne Bascom’s inspiring journey from surgeon to plant-based athlete proves that age is just a number. Discover how she defied expectations, embraced a vegan lifestyle, and now empowers others to reclaim their health through fitness and nutrition, no matter their age.
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.
Can you really slow aging with food? Dr. Michael Greger says yes, and backs it with science. In his new book How Not to Age, he reveals how plant-based nutrition, specific foods, and lifestyle choices can activate your body’s natural defense systems, reduce inflammation, and extend your health span. Dive into his latest longevity insights and discover how to take control of how you age.
Guest Post by Alina Petre, MSc, RD
When you think of creatine, you may think of a supplement meant to help you gain muscle and strength.
You may have even heard that vegans can especially benefit from taking it.
But what is creatine? Does it actually do what it claims to do? And above all, is it a supplement that’s safe or worth taking?
The following article will give you the low-down on creatine and help you figure out whether you should give it a try for yourself.
Creatine is a compound that’s naturally present in your body. A small percentage is stored in your brain, kidneys, and liver, but the largest amounts are stored in your muscles (1).
The amount of muscle creatine can vary from person to person and depends on various factors, including diet. The type of food that contains most creatine is meat, which shouldn’t come as a surprise since other animals also store creatine in their muscles.
This may be one reason why vegetarians, including vegans, tend to have lower levels of creatine than meat eaters (2, 3, 4).
That said, eating animals is not the only way to boost creatine levels — and definitely not a necessity. Our bodies can also produce creatine internally from the amino acids glycine and arginine, which many plant foods contain.
Creatine supplements containing zero animal derivatives are another way to boost creatine levels. Plus, supplements are a way more effective way to increase muscle creatine levels compared to eating meat.
That’s because a person would have to eat 2.8 pounds (1.3 kg) of raw meat each day (or twice that amount if cooked) to get the same amount of creatine found in 5 grams of supplement (5).
Other factors which can influence the amount of creatine stored in your muscles include the total amount of muscle mass you have, the type of training you do, and your hormone levels.
Summary: Creatine is a compound naturally found in the body and mainly stored in muscle. Vegetarians and vegans tend to have lower creatine levels than meat-eaters and supplements are the best way to increase levels.
Creatine works by providing your muscle with a quick source of energy.
It does so by boosting production of adenosine triphosphate (ATP), a molecule that stores the energy that your cells need to function. The higher the amount of creatine present in your muscles, the quicker ATP can be produced and used by your muscles to contract (6).
Simply put, higher creatine levels in the muscles help your muscles recover more quickly between sets. This lower fatigue generally means that you can fit in more sets or reps during the same training session, both of which can equate to greater results (1, 7).
This is especially useful during repeated short burst of intense exercise, which require quick replenishing of your muscles’ energy stores. For instance, during weightlifting, sprinting, soccer, rugby or hockey.
In addition, creatine also acts in key cellular processes which can help increase muscle mass, strength, and recovery (8).
For instance, creatine supplementation may help reduce protein breakdown and increase anabolic hormone levels in your body, both of which can promote muscle strength and growth (9, 10).
Creatine supplementation also appears to boost muscle repair and muscle water retention, both of which may also lead to improved muscle recovery and growth (11, 12).
To find out more about how to boost your post-workout recovery, click here.
Summary: Creatine works by providing the muscle with a quick source of energy. Higher muscle stores are can help increase muscle mass and strength. It can also help improve exercise performance, especially during short bursts of high-intensity exercise.
Creatine is one of the most effective and well-researched supplements when it comes to growing muscle (13, 14).
Taking creatine for as little as a week can already produce significant effects. It’s important to note that most of the early rise in muscle mass generally comes from water retention in the muscle. However, over a longer period of time, muscle fiber growth also increases (11).
Several studies support this notion. For instance, in one study, participants given creatine increased their muscle mass by an additional 4.4 lbs (2 kg) following a 6-week training program than those given a placebo (15).
In another, older individuals given creatine in combination with a muscle training program experienced significantly greater gains in muscle mass than a placebo by the end of the 14-week study period (16).
In weightlifters, creatine intake during a 12-week training program increased muscle fiber growth 2 to 3 times more than training alone. The weightlifters taking creatine also gained 5 more pounds (2.3 kg) of muscle than those given the placebo (17).
Not many studies have been done on the effects of creatine on vegetarians and vegans. However, I did find one in which around half of the participants were vegetarian, of which 3 vegans.
The individuals in this study were given either a creatine supplement or a placebo and put through an intense 8-week weight training routine focused mainly on the upper body.
All participants which received creatine gained more muscles than those given the placebo, regardless of their diet. However, the vegetarians gained the most muscle — around one additional pound (around 0.5 kg) than the non-vegetarians (4).
Summary: When combined with weight training, creatine can help individuals gain more muscle mass. This effect may be especially strong in vegetarians and vegans.
Creatine can also help improve strength and exercise performance, especially during short bouts of high-intensity exercise.
According to a review of 22 studies, training with creatine may result in 8% more strength, a 14% better weight lifting performance and a 43% higher bench press one rep max compared to training alone (18).
What’s more, the effect of creatine on high-intensity exercise performance has been investigated in more than 300 studies.
Around 70% of them report significant improvements while 30% found either no effects or effects too small to be significant. None found negative effects. Of those which found a positive effect, improvements ranged from 5% to 15% (19).
Similar improvements have also been found for strength and power exercises. However, creatine offers generally fewer benefits for low-intensity or endurance-type exercise (7, 20, 21, 22, 23).
Again, few studies exist on creatine intake in vegetarians. However, those which do exist tend to find similar results to those above (2, 4).
Summary: Creatine, when taken in combination with training, may also help increase strength and high-intensity exercise performance. However, it has limited effects on low-intensity or endurance-type exercise.
In addition to its beneficial effects on exercise listed above, creatine may also have a wide range of positive health effects. The most researched include:
May lower blood sugar levels and prevent diabetes (26, 27, 28).
May improve brain function and memory, although not all studies agree (29, 30, 31, 32).
May reduce fatigue during sleep deprivation (33).
Summary: In addition to having positive effects on exercise, creatine may also provide the additional health benefits listed above.
Several forms of creatine can be found on the market. The most common, and best researched, is creatine monohydrate.
You may come across claims that other forms of creatine are superior to creatine monohydrate. However, no studies actually support this notion (34).
The amount you need for most effects depends on the type of loading protocol you choose.
Quick loading protocol: 0.1 gram of creatine monohydrate per pound (0.3 g/kg) per day — or around 5 grams taken four times per day — for 5-7 days, followed by 3 - 5 grams per day thereafter.
Longer loading protocol: 5 grams of creatine monohydrate per day taken for 21-30 days followed by 3 - 5 grams per day thereafter.
By the end of either loading protocol, you’ll end up with around the same amount of creatine in your muscles. However, as the name implies, the quick loading protocol achieves this in 5 - 7 days rather than 3-4 weeks.
To maximize creatine absorption, try mixing your supplement with a source of carbs, for instance, juice. Absorption is also slightly improved after a workout when insulin levels tend to be higher (35).
Summary: Creatine monohydrate is the best-researched form of supplementation. Dosages depend on whether you choose to follow a quick-loading or longer loading protocol. By the end of either loading period, your muscles will contain similar total amounts of creatine.
In terms of safety, it’s worth mentioning that creatine is considered one of the safest supplements on the market. It’s also one of the most well-researched.
For instance, one study investigated 52 blood markers following creatine supplementation for close to two years. Researchers found no adverse effects (36).
Despite fears that creatine may harm the liver and kidneys, no scientific proof of negative effects could be found in healthy adults sticking to the recommended creatine doses (36, 37, 38).
That said, if you already suffer from liver or kidney issues, you might want to check with your healthcare practitioner before taking this supplement.
Moreover, despite many anecdotal claims of the contrary, creatine supplementation appears to have a positive influence on muscle cramps and dehydration (39).
In fact, some studies even show that creatine may reduce the risk of dehydration and muscle cramps during exercise in hot conditions (40, 41).
Several medium-term studies have also been performed and continuous creatine intake for up to four years shows no negative effects (36, 37).
That said, few studies have investigated safety effects passed four years. Thus, long-term safety cannot be guaranteed since long-term effects are not currently known. Longer-term studies are needed.
Summary: Creatine use is generally considered as safe in healthy adults following the recommended dosages. Continuous intakes for up to 4 years appear to have little negative effects. However, studies looking at longer-term effects are still needed.
Creatine is a safe and interesting supplement with various exercise and health benefits.
Creatine levels appear generally lower in vegans and vegetarians. Thus, active vegetarians and vegans seeking to grow muscle or increase strength and exercise performance may particularly benefit from giving it a try.
And if you’d like to check out some sport-dietitian vetted plant-based nutrition tips for active individuals, make sure to check out my little corner of the web at morethanjustveggies.com.
Soy has been a dietary staple in many cultures for centuries. Yet, it often finds itself at the center of debates and myths about its health impacts. Concerns range from hormone disruption to its role in cancer prevention. The truth about soy is often hidden by misinformation. However, recent research reveals the many health benefits of soy. It debunks common myths and shows its potential to improve our diets.
Let’s explore the science behind soy. I’ll dispel the common myths and highlight its many impressive health benefits.
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A common myth is that soy disrupts hormones, especially in men. This idea comes from the phytoestrogens in soy. These compounds mimic estrogen. But, phytoestrogens are much weaker than human estrogen—about 1,000 times weaker. A 2016 study showed that phytoestrogens should not be equated with estrogen.
However, real estrogen from animal products, like dairy, has a larger impact on human hormones. A German study found that milk products make up 60-70% of the estrogen we eat.
Many studies, like this 2010 meta-analysis, show that soy does not affect testosterone levels, estrogen levels, or sperm quality in men.
❌ So, the idea that soy causes hormonal imbalances is untrue.
One persistent myth about soy is that it feminizes men. Some believe it leads to conditions like gynecomastia. This is also known as "man boobs." This idea likely comes from a single case. A man drank three quarts of soy milk daily — an extreme intake that is not typical.
A 2010 meta-analysis of 15 studies found no effects of soy on testosterone, estrogen, or sperm quality in men.
Studies support that soy is a nutritious source of protein. It can support muscle building and overall health.
❌ The fear that soy harms men's health is baseless.
It's hard to stay serious on set repeating 'man boobs' for the perfect take. 😅
A common myth is that soy increases the risk of breast cancer. This is due to its phytoestrogen content. But, scientific evidence contradicts this. Phytoestrogens in soy are not the same as human estrogen and do not increase cancer risk. Many studies suggest the opposite. For example, a 2008 study found that women who eat soy have a 30% lower risk of developing breast cancer.
Soy intake is also linked to a lower risk of breast cancer recurrence and death among survivors. A study of over 6,000 breast cancer survivors showed that those who ate the most soy had a 21% lower risk of death.
❌ So, the belief that soy promotes breast cancer is wrong.
Another common myth is that soy is primarily responsible for deforestation. This stems from the large-scale industrial production of soybeans in countries like the United States and Brazil. While it is true that soy farming does contribute to deforestation, it's important to note that the majority of soy is used as animal feed in livestock agriculture, not for direct human consumption.
In fact, only a small percentage of the soy produced globally is used in products for human diets. The environmental impact of soy is, therefore, largely due to the demand for animal feed rather than direct soy consumption by people.
Moreover, the majority of non-organic soy is also fed to animals in animal agriculture. By understanding these facts, we can better comprehend the true environmental impact of soy and make informed choices about our diets and agricultural practices.
❌ No, soy consumed directly by humans is not a leading cause of deforestation.
Soy’s benefits go beyond just breast cancer prevention. Research shows that eating soy is linked to a lower risk of many other cancers. For example, a study found that men who eat soy have a lower risk of prostate cancer. Soy intake is also linked to reduced risks of lung, stomach, and colorectal cancers. These findings show soy's anti-cancer properties. Compounds in soy, like isoflavones, may help stop growth & kill cancer cells.
✅ Eating soy can be a proactive way to reduce the risk of many types of cancer.
Soy is also good for heart health. Many studies show that eating soy can lower blood pressure and reduce LDL cholesterol levels. Lower LDL cholesterol is crucial. High levels are a major risk factor for heart disease. One meta-analysis study showed that eating soy protein significantly reduced LDL cholesterol levels compared to animal protein. Isoflavones in soy are believed to improve endothelial function. This is essential for healthy blood vessels.
✅ By eating soy, you can improve your heart health and reduce the risk of heart disease and stroke.
Adding soy to a balanced diet is easy and beneficial. Soy is an excellent source of high-quality plant-based protein. It also provides essential nutrients like fiber, vitamins, and minerals.
Products like tofu, tempeh, edamame, and soy milk are versatile. They can be easily added to many meals. For example, tofu can be added to stir-fries, soups, sauces or salads. Soy milk can be used in smoothies or as a substitute for recipes that call for dairy milk.
Including soy in your diet diversifies your protein sources. It also offers many health benefits, from reducing cancer risk to improving heart health. Making soy a regular part of your meals helps support overall wellness.
Soy won't affect your hormones, won't feminize men, won't increase your risk of breast cancer, and you don’t need to worry about it being genetically modified. Above all, soy is a fantastic addition to any healthy plant-based diet.
How to make tofu taste 10x better!
Check out some of my favorite ways to cook with tofu!
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When you navigate vegan meal prep, you can transform your diet, ensuring you receive adequate protein for muscle growth, energy, and overall well-being.
This guide offers strategies to streamline your cooking routine while delivering protein-packed meals.
Click here for the recipes, grocery list, and a detailed nutrition breakdown for a 1,800-calorie diet.
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Incorporating high-protein plant-based foods such as lentils, chickpeas, tofu, and tempeh is essential. You can cook these versatile ingredients in bulk and use them in dishes like lentil stew or chickpea curry. Don’t forget protein-rich grains like quinoa and farro, which you can prep in advance to ensure balanced, protein-packed meals.
High-protein vegan meal prep not only saves time but also cuts down on costs. By planning meals ahead, creating detailed grocery lists, and purchasing in bulk, you can further reduce costs and minimize food waste. Additionally, preparing meals in large batches helps you avoid takeout and enjoy nutritious, pre-made options during busy weekdays.
Advanced planning ensures nutritionally balanced meals with a variety of vegetables, grains, and protein sources, helping you avoid over-reliance on carbs or fats. Meal prep also allows for portion control, which is essential for weight management. This practice keeps you on track with your health and fitness goals without the stress of daily cooking.
To start your day with a protein-rich breakfast made in advance, overnight oats offer a simple solution. Combine rolled oats, plant-based milk, chia seeds, and a scoop of vegan protein powder. Other options include tofu scramble and pre-portioned smoothie packs with fruits, greens, and protein powder, ready to blend with plant-based milk.
For lunch, simplify your routine with meals like a chickpea salad sandwich, quinoa and black bean bowl, or whole grain wraps filled with hummus, veggies, and baked tofu or tempeh. These recipes remain both nutritious and easy to prepare in advance.
When planning dinner, consider options like lentil shepherd's pie, tofu and vegetable stir-fry, or chili with beans, tomatoes, and corn. You can make these meals in large batches and easily reheat them, making your evenings more enjoyable and stress-free.
To further tailor your meal prep to your specific needs, use our free nutrition calculator. Input your details and receive personalized nutrient targets.
Equip yourself with essential tools like BPA-free storage containers, a high-quality blender, mason jars for salads, a sturdy knife and cutting board, a rice cooker or Instant Pot, and measuring cups. These tools make meal prep both easy and efficient.
For effective meal prep, choose a dedicated day for planning and grocery shopping. Map out your weekly meals and create a detailed grocery list. Implement batch cooking and theme nights to simplify planning and ensure variety. Remember to label prepped meals to track freshness and maintain a balanced, high-protein vegan diet throughout the week.
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In this video, I'll take you through a full day of eating, showing you how I hit all my calorie, protein, and micronutrient targets to stay healthy and fit as a vegan. Stick around for the complete nutrition breakdown at the end of the video. Let's jump in!
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I usually begin my day with a fasted workout before having breakfast. My favorite breakfast is berry protein oatmeal. This easy and delicious meal is loaded with protein and antioxidants from the berries. Oats provide soluble fiber, which is excellent for heart health and lowering cholesterol. Using frozen blueberries keeps it fresh and budget-friendly while balancing the hot oatmeal's temperature.
To elevate the protein content, I mix in peanut butter protein powder and ground flaxseeds. Flaxseeds are rich in Omega-3s and lignans, which can help women balance hormones and reduce breast cancer risk. This breakfast is a fantastic way to refuel after a workout and keep your energy levels up throughout the day.
After breakfast, I get to work and take my daily supplements. These include a piece of kombu for iodine, a Brazil nut for selenium, pre-formed EPA and DHA omega-3 fatty acids, and vitamin B12. By combining these with whole food sources like flaxseed, I ensure I'm meeting my nutritional needs without relying solely on supplements.
For lunch, I frequently prepare a tofu quinoa stir-fry. This meal is brimming with protein from both quinoa and tofu and packed with micronutrients from broccoli and red bell peppers. Quinoa is a stellar grain choice with more protein than rice. Including vitamin C-rich foods like broccoli and bell peppers enhances iron absorption from the quinoa and tofu, making this dish both nutritious and delicious.
Dinner is usually something simple and quick. My top choice is protein pasta with kale and nutritional yeast. Chickpea pasta is an excellent protein source, and nutritional yeast adds a cheesy flavor while being high in protein. Keeping meals simple means spending less time in the kitchen while still meeting my dietary targets.
To satisfy my sweet tooth, I love a healthy ice cream made with mango and peanut butter protein powder. This dessert is nutrient-dense and high in protein. I also treat myself to a few spoonfuls of vegan Ben and Jerry's chocolate chip cookie dough ice cream. Balance and moderation are key to enjoying treats without compromising your health goals.
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This is seven days of vegan meal prep that only takes one hour of total prep time. Plus, every day is packed with 120 grams of plant protein and meets all of your nutritional needs without supplements.
In this video, I'm going to show you how to make it. Click the link to get the recipes and full nutrition breakdown.
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When it comes to meal prepping, speed and efficiency are key. No one wants to spend hours in the kitchen every day, and luckily, you don't have to. This vegan meal prep plan is designed to be completed in just one hour. You're not sacrificing nutrition or taste, either. Every meal is packed with 120 grams of plant protein and hits all your micronutrient targets without the need for supplements.
Maintaining a high protein intake is crucial, especially if you're looking to build or preserve lean muscle while focusing on fat loss. Protein is also more satiating than other macronutrients, helping you feel fuller for longer. Each day's meals provide 120 grams of whole food plant protein, ensuring you get the nutrients you need.
One of the standout features of this meal prep plan is that it doesn't rely on any supplements. You'll be hitting all your vitamin and mineral targets through whole foods alone. This is particularly beneficial for those who prefer to get their nutrients from natural sources.
The daily calorie intake target for this meal prep plan is 2000 calories. It's important to adjust this based on your own fitness goals and body composition. For some, 2000 calories might be too high or too low. Adjust the portions accordingly to meet your specific needs.
Starting with breakfast, we're making Berry and Cream Overnight Oats. This quick prep meal is not only delicious but also packed with nutrients to kickstart your day.
Line Up Containers: Line up seven glass or Tupperware containers.
Add Ingredients: Add half a cup of oats, half a cup of Kite Hill Greek style yogurt, one tablespoon of maple syrup, one teaspoon of ground cinnamon, and half a cup of a frozen fruit blend.
Mix and Store: Add two tablespoons each of hemp seeds and sunflower seeds, followed by three-quarters of a cup of unsweetened soy milk. Mix well, cover, and store in the fridge.
For lunch, we're preparing a Greek Style Lentil Pasta Salad. This meal is rich in protein and fiber, making it a satisfying and nutritious option.
Cook Pasta: Boil two boxes of Bonza chickpea pasta.
Prepare Veggies: While the pasta cooks, chop one onion, four bell peppers, and three cucumbers. Add them to a large bowl along with two small packages of cherry tomatoes.
Assemble Salad: In seven containers, add three cups of baby kale, the cooked pasta, and the veggie mix. Add a quarter cup of canned lentils, two tablespoons of olives, and two tablespoons of sunflower seeds to each container. Top with balsamic vinegar when ready to eat.
Dinner is a hearty Slow Cooker Tempeh Chili, made easy with an Instant Pot or crockpot.
Prepare Ingredients: Crumble three packages of tempeh and chop two onions, one green bell pepper, four large carrots, and six cloves of garlic.
Cook: Add all ingredients to the slow cooker along with two cans each of kidney beans, black beans, and fire-roasted diced tomatoes. Season with chili powder, garlic powder, cumin, Chipotle powder, salt, and pepper. Cook on low for six to eight hours or high for three to four hours.
Serve: Divide into seven containers and top with fresh cilantro, green onions, and cherry tomatoes.
Snacks include cantaloupe and nutritional yeast popcorn, both easy to prepare and packed with essential nutrients.
Prepare Cantaloupe: Cut up cantaloupe into bite-sized pieces and portion into containers.
Make Popcorn: Add 14 cups of popcorn to a container and sprinkle with 14 tablespoons of nutritional yeast. Shake to combine.
This meal plan not only meets but exceeds all essential micronutrient targets. Each day provides 120 grams of protein and covers your daily needs for vitamins and minerals like calcium, iron, and B12. The meal plan is designed to be flexible, allowing you to adjust portions based on your specific nutritional needs.
Recipes & Nutrition BreakDown
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Dr. Neil Barnard is a professor of medicine, the founder of the Barnard Medical Center, and the president of the Physicians Committee for Responsible Medicine, all while constantly writing new books.
How does he get it all done? 😅
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Here are some highlights from this powerful interview with the legend, Dr. Barnard.
Switching to a plant-based diet can revolutionize your health. This isn't just about weight loss; it's about preventing and even reversing diseases. Dr. Barnard emphasizes that if you're not eating meat, your arteries can open up again, making diseases reversible. This is crucial because many health issues, including high cholesterol and high blood pressure, are diet-related.
To successfully transition to a vegan diet, start with small steps. Spend a week exploring plant-based options you could enjoy. Oatmeal with cinnamon and raisins, pancakes without butter, or scrambled tofu instead of eggs can be excellent choices. After a week, you’ll have a list of foods you like. Then, try a three-week test drive, eating vegan all the time. Most people notice significant changes in their weight and overall health within this period.
Menopause can bring various symptoms, but diet can help manage them. Dr. Barnard's research shows that a plant-based diet, low in oils, and includes soybeans can significantly reduce hot flashes.
Adopt a Plant-Based Diet: Eliminate animal products.
Keep Oils Low: Reduce intake of high-fat plant foods like avocados and peanut butter.
Include Soybeans: Half a cup of mature soybeans daily can be particularly effective.
For conditions like hypothyroidism and PCOS, a plant-based diet can be beneficial. Research suggests that hypothyroidism is least common in vegans. Ensuring adequate iodine intake, such as through seaweed, is also essential. For PCOS, a diet similar to that recommended for diabetes, which focuses on whole plant foods and low in added oils, can be transformative.
Omega-3 fats are crucial for health but should be consumed cautiously. High levels of omega-3 have been linked to an increased risk of prostate cancer, so it's important to try to get these fats from whole foods like flaxseeds and chia seeds rather than supplements.
While diet is the primary focus, it's also wise to avoid certain substances in personal care products. Aluminum, found in many deodorants, is a neurotoxin and should be avoided. Opt for aluminum-free options to reduce exposure.
Adopting a plant-based diet offers numerous health benefits, from weight loss to reducing menopausal symptoms and managing hormonal imbalances. Practical steps like starting with small changes, keeping oils low, and including soybeans can make a significant difference.
Additionally, being mindful of personal care products can further enhance overall health.
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Meet Mikey, who once weighed 257 pounds. He reached a point in life where he felt hopeless about his future, but today, he has a healthy body, a hopeful outlook on life, and a passion for helping others achieve similar transformations.
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Mikey's upbringing did not prioritize nutrition. Growing up on Pop-Tarts, candy, and other unhealthy foods led to a lifelong struggle with weight. He dreaded sports and often found solace in food. His diet primarily consisted of fast food, including frequent visits to McDonald's and Domino's. Mikey's self-esteem suffered as he felt undeserving of friendships and social activities because he didn't like what he saw in the mirror.
Everyday tasks were a challenge for Mikey. Simple actions like tying his shoes caused physical discomfort. His morning routine involved avoiding reflections, picking oversized clothes to hide his body, and showering in the dark. Mikey hated the person he saw in the mirror and actively avoided photos. He eventually accepted that he would always be overweight and would never enjoy physical activities like others.
Mikey tried numerous methods to lose weight, including crash diets and diet pills, but nothing worked. A pivotal moment came when doctors warned him about his dangerously high blood pressure caused by diet pills. Determined to make a change, Mikey decided to commit to veganism and joined the Vegan Superhero Academy, seeking a transformation he believed he couldn't achieve on his own.
When Mikey joined the Vegan Superhero Academy, he weighed 257 pounds and had a body fat percentage of 42%. Completing even a half-mile on the treadmill was challenging. VSA provided not just coaching but also mentorship and a supportive community. Coach Andrew offered honesty, motivation, and friendship, all of which played a crucial role in Mikey's journey. The encouragement from the vegan superhero community inspired Mikey to push through challenges and reach his goals. 💪
Before joining the Academy, Mikey doubted his ability to achieve many things, such as running a marathon, hiking a mountain, or maintaining a vegan diet. He didn't think he belonged in a gym or could complete multiple strength workouts each week. Committing to workouts and nutrition was difficult, but Mikey reminded himself that being overweight and unhappy was even harder.
Six months into the program, Mikey lost 74 pounds and reduced his body fat percentage to 22%. His muscle definition and overall physical health dramatically improved. More than just numerical metrics, Mikey's journey was about feeling better, looking better, and achieving things he never thought possible. He now enjoys intensive workouts, hikes steep mountains, and most importantly, loves the person he sees in the mirror.
Mikey's transformation story emphasizes the profound impact of veganism and the Vegan Superhero Academy, celebrating a healthier, happier life.
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