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

Meal Prep

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!

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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!

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Combat Menopause Symptoms with Our Delicious 4-Day Vegan Meal Prep Plan

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.

What Makes This Meal Prep Plan unique?

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.

Breakfast: Creamy Green Maca Smoothies

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.

Lunch: Lentil Harvest Salad

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.

Dinner: Tofu Kimchi Rice Bowls

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.

Snacks: Blackberry Chia Seed Pudding

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.

Nutritional Breakdown

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.

Key Nutrients

  • 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.

Take Action

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.

Interested in Plant-Based Nutrition?

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

Want To Get Your Custom Nutrition Needs?

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

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