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

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

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

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Easy Vegan Meal Prep Guide: Boost Your Protein Intake (1,800 Calories)

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.

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

Benefits of High-Protein Vegan Meal Prep

Boost Your Protein Intake

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.

Save Time and Money

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.

Maintain a Balanced Diet

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.

Easy Vegan Meal Prep Ideas

Quick Breakfast Options

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.

Simple Lunch Recipes

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.

Delicious Dinner Plans

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.

Tips for Successful Vegan Meal Prep

Use Our Free Nutrition Calculator

To further tailor your meal prep to your specific needs, use our free nutrition calculator. Input your details and receive personalized nutrient targets.

Essential Meal Prep Tools

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.

Weekly Planning Strategies

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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Boost Your Nutrition with These High Protein Vegan Recipes

Experience a Day of Protein-Packed Vegan Meals

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!

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

Kickstarting the Day with a Protein-Rich Breakfast

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.

Essential Mid-Morning Supplements for Vegans

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.

Lunch Packed with Protein: Tofu Quinoa Stir-Fry

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.

Quick and Nutritious Dinner

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.

Dessert: Finding Balance and Indulgence

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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7 Days of Vegan Meal Prep in Just One Hour

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.

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

Fast Vegan Meal Prep

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.

High Protein Intake

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.

No Supplements Needed

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.

Calorie Management

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.

Breakfast: Berry and Cream Overnight Oats

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.

  1. Line Up Containers: Line up seven glass or Tupperware containers.

  2. 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.

  3. 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.

Lunch: Greek Style Lentil Pasta Salad

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.

  1. Cook Pasta: Boil two boxes of Bonza chickpea pasta.

  2. 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.

  3. 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: Slow Cooker Tempeh Chili

Dinner is a hearty Slow Cooker Tempeh Chili, made easy with an Instant Pot or crockpot.

  1. Prepare Ingredients: Crumble three packages of tempeh and chop two onions, one green bell pepper, four large carrots, and six cloves of garlic.

  2. 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.

  3. Serve: Divide into seven containers and top with fresh cilantro, green onions, and cherry tomatoes.

Snacks: Cantaloupe and Nutritional Yeast Popcorn

Snacks include cantaloupe and nutritional yeast popcorn, both easy to prepare and packed with essential nutrients.

  1. Prepare Cantaloupe: Cut up cantaloupe into bite-sized pieces and portion into containers.

  2. Make Popcorn: Add 14 cups of popcorn to a container and sprinkle with 14 tablespoons of nutritional yeast. Shake to combine.

Nutrition Breakdown

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.

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Fit Vegan Fridge Tour - (What Foods I Buy To Stay Lean & Fit)

Transitioning to a vegan diet can be daunting, especially when it comes to figuring out what essentials to keep in your fridge. To help ease the process, we're diving into a comprehensive vegan fridge tour.

This video will guide you through the must-have items for vegan shopping and meal prep, while also offering practical tips for sustaining a healthy, plant-based lifestyle.

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

Stocking Up on Plant Milks

One of the staples in any vegan fridge is plant milk. Whether you prefer soy, walnut, hemp, rice, oat, or almond milk, these dairy alternatives are rich in nutrients and versatile in use. Soy milk, in particular, is creamy and high in protein, making it a favorite for many.

Balancing Whole Foods and Processed Foods

It's advisable to maintain about 80% whole foods in your diet, leaving room for 20% processed vegan options like vegan pizza or sausages. This balance allows you to enjoy comfort foods while still prioritizing nutrient-dense choices.

Protein Sources: Tofu and More

Tofu is a versatile and protein-rich staple that every vegan should consider. Marinating and pre-cooking tofu makes it easier to incorporate into meals. Additionally, other protein sources like edamame, soy curls, and seitan offer variety and convenience.

Snacks and Condiments

Snacks like hummus and sauerkraut not only add flavor but also offer nutritional benefits like probiotics. Condiments such as soy sauce, apple cider vinegar, and mustard are essential for adding zest to vegan dishes. Nutritional yeast is another must-have for its cheesy flavor and nutritional benefits.

Fruits and Vegetables

Fresh fruits like pineapple and strawberries, along with veggies like spinach, bell peppers, and broccoli, are essential for a balanced vegan diet. Prepping these items in advance can save time and help you stay on track with your nutrition goals.

Nuts and Seeds

Ground flax seeds and Brazil nuts are excellent sources of Omega-3s and selenium, respectively. Incorporating these into your diet can help you effortlessly meet your daily nutritional requirements.

The Freezer: A Vegan’s Best Friend

Your freezer can store a variety of essentials like frozen bananas, blueberries, and pre-packaged vegan meals. These items are perfect for quick smoothies or meals, ensuring that you always have nutritious options available.

Conclusion

Maintaining a well-stocked vegan fridge is easier than it seems. By balancing whole foods with occasional processed treats, preparing meals in advance, and keeping a variety of fruits, vegetables, and protein sources on hand, you can simplify your vegan lifestyle.

I hope this fridge tour has given you valuable insights and practical tips for vegan shopping and meal prep.

LINKED VIDEO - Does Flaxseed Provide Enough Omega 3 For Vegans   

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