How to Build a Vegan Weight Loss Meal (4 STEP FRAMEWORK)

This is the 4 step framework that has helped me lose 40lbs and keep them off!
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These are the 4 principles we covered:
Principle 1. Understand calorie density
Principle 2. Eat mostly foods under 600 calories per pound
Principle 3. Lower calories, increase fullness
Principle 4. Use the hat’s framework to build your meals
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#losingweight #weightlosstips #howtoloseweight

[@ChelseaMae]

Want help losing weight for good? There’s 2 ways to get started. 1. Book a FREE 1:1 weight loss consult with the Lean with Plants team to talk about your goals and how we can personally help you. link.localbestgyms.com/widget/form/KCW6GSPaAOI2irbIprH9 2. Join my FREE Kickstarter Mini Course to learn the frameworks that helped me lose 40lbs. www.chelseamae.com/lean-with-plants-kickstarter-framework

[@laura6981]

I’m in my 60s and lost 40 lbs on The Starch Solution. I gained 10 lbs back when one of my sons came to stay for 3 months. I’m back on to lose the 10 plus hopefully another 5. I loved checking in with you, Plantiful Kiki, Hannah, Derek Sminett, Well Your World, Emmie, Chef AJ.. Thanks to all of you!! Here we go again!

[@bonniemartin4232]

You want to blame your son? LOL Sad.

[@laura6981]

Not blaming son. We did some celebratory day trips and I made food choices that made us both put on weight.

[@laura6981]

@bonnie Martin What’s sad is your comment without knowing all the facts! People that feel the need to negatively comment on someone’s reply or life, need to get a life!

[@Maybelove88]

@@laura6981 totally with u! What a sad little comment revealing this person's inner world(toxic)

[@anitavirginillo]

I saw immediate results and have never felt better than when I began eating this way. Several of my co-workers are now eating this way also. Thank you Chels!!!

[@EricaInTokyo]

I think my favorite part of this is you saying “make your food taste good”. I paid a lot of money for a WFPB weight loss course from another “influencer” and one thing she kept saying was that your food didn’t need to taste good/satisfying (not taste bad, but that it should be bland) and it almost seemed like if you wanted to make creative meals that had flavor, you were punished. I kept being told that the food I was making were too complicated (even though they ticked the boxes on being no oil and wfpb). I can eat WFPB but I have to be able to enjoy my food in order to make me want to stick with it!!

[@triclops8]

Could you share which course that was, please?

[@EricaInTokyo]

@@triclops8 I don’t want to say publicly on here - would it be wrong to share my IG handle and you could message me there?

[@wecantstayput4958]

I did the same 🤨

[@EricaInTokyo]

@@wecantstayput4958 yeah, I can’t believe I paid over $1000 for that

[@snowsjournal]

So interesting, thank you for sharing this. I think I know who you mean. I follow someone on KZbin with an expensive program and this message that food is only fuel and needs to be simple. I tried so many times to eat like that and always fail. I can’t stick to a bland diet 🙈

[@tylorvonk]

This is by far the BEST explanation and break down! So easy to understand and straight to the point!

[@ChelseaMae]

Appreciate that!!

[@jules9628]

How fantastic you are just giving SO much wonderful information. Assuredly you and your family will be highly blessed for the time, effort~WORK, put into making the videos and putting together all that entails. I am WFPB but a lot older than you and I know its not across the board true that age has a lot to do with weight loss, yet it does seem to play a part. Also I believe many of us have told ourselves and said OUTLOUD, to friends, "I cant lose weight, I cant seem to lose weight, its SO hard to lose weight" and so on. And guess what? The body responds in kind! That goes for other health issues as well, with the complaints fears and old trauma holding us back. But with such a POSITIVE upbeat personality you share in public, AND this method, ANYone can do it! Thank you~I am ON board and happy to give it 100%!

[@dbdowst]

You truly have a gift to impart your knowledge in such a relatable format. I’m so grateful to you and all of your knowledge. You are a true gift to the whole food plant-based no oil revolution 🌱💚

[@theweddingetiquettelady8053]

Thank you. So far your videos have made for sense to me than anyone.

[@ChewonVegan]

Fantastic video Chelsea! Great information especially for beginners. Keeping it simple is the key to consistency and consistency is the key to weight loss and improved healthy. Thank you for sharing💚

[@lovely7464]

i binged today. I will overcome this. Thank you.

[@vee6843]

I appreciate how comprehensive this was and that you don’t have to be fancy on your journey if you don’t want to. Thank you 🌻

[@NicgetsFit]

Thank you this is so helpful for anyone struggling.

[@elizabethalderman3495]

That is the Best Explanation of all the Vegans I follow.

[@hollya7526]

Your content just gets better and better! Thank you!!!

[@intoalivinghope]

This is such a great explanation. Thanks for sharing this!

[@smallfootprint2961]

Watching you helps me stay on track. Thanks. Lynn

[@kathleenbell2832]

This was so helpful, thanks Chels!!

[@KitchenKimberley]

You’re amazing!! I love your HATS acronym, and will start using that for sure! Thanks for being such an inspiration! 😉😘

[@lindaberardi8307]

Great video. Just what I needed to see. Thank you for explaining it so well.

[@carlacervantes1077]

Awesome info - thanks Chels!

[@kathy2910]

You are helping so many people! Grateful :)

[@thistle.thieves]

This is amazing! thank you for the great break down! ✨

[@beachblondesummer3461]

Amazing video Chels!

[@brendasullivan4095]

So stoked!!! Thank you Chels!!!🥰🥰

[@michelebridge1126]

Great video Chelsea 🙌🏻. You’re a great speaker, information delivered in a fun and easy to understand way, love your work 🤘🤘🫶🫶

[@Equinox1.5]

You are such a wonderful communicator, Chelsea. Thanks for the above. These topics are vital.

[@pattilhayes]

Excellent information ! Thank you🤗💐

[@Bella_M26]

Honestly love this! Thank you! 🙌🏾

[@jennyproctor4711]

HATS off to you! This is a really useful framework, simple and easy to implement. Thank you!

[@singleveganMD]

Thank you. Great ideas. You make calorie density easy to understand and implement.

[@SaraJ-87]

LOVE!!! Your video method I was able to screen shot the way you show the difference between what to eat and avoid.

[@dbakertx03]

Awesome information, always appreciate your videos Chelsea. You're engaging and so helpful.

[@sandrafernandes6465]

Brilliant. Thx.

[@sandylee1717]

Thx for motivation to CONTINUE

[@delwyngoodrick289]

You are a natural teacher Chelsea. Thanks for all the great resources and ideas for eating healthy, yummy foods.

[@ChelseaMae]

This video is part a FREE mini course to showing the exact 5 step framework I used to kickstart my 40lb weight loss. Check it out 👉www.chelseamae.com/lean-with-plants-kickstarter-framework and let me know what you think!

[@TheRealJennHill]

So happy to see another video from you! I miss your more frequent posts although I understand how time consuming they are and you probably have a lot going on as you develop and grow. You’re a true gem girl!!! You inspire me and help me so much! Thank you ✨💕

[@debrawhobrey1625]

Great tips, thanks for this video.

[@sandypluss5017]

Absolutely LOVE this!!!!👒👒🎩🎩🧢🧢 And yes yes letting go of perfectionism is soooo wonderful! I love adding a touch of sweet chili sauce or tomato sauce to my meals, hits my sweet spot and then I don't go hunting for ice cream later on😉

[@graceomalley4]

Love this btw!❤❤❤❤

[@davidthescottishvegan]

Great tips for weight loss on a WFPB diet beautiful Chelsea. Yes if it doesn't come out of the ground, maybe you shouldn't be eating it. Love 🥰 the video and love 💞 Chelsea.

[@lindaharshman4228]

Thank you, Chelsea, for all your hard work and great videos. You are so adorable!💕

[@audrey3503]

Well done Chelsea- keep up the great work. You are making a big difference on many lives.

[@dianam0303]

This is very helpful!

[@smilez4dayz13]

Oh my goodness everything looks delicious 😋

[@springraynes]

I love this thank you for sharing your four step process all of your tips help so much

[@GaliaReal]

The HATS framework 💯 will definitely remember this forever 😅

[@lifewithkymm]

H.A.T.S. I freaking love that! So creative!!

[@loribelenzon-anderson8077]

Your videos are super helpful. I know you’re selling something, but you still don’t get keep any information and I really find that admirable! I like the advice you gave about doing fewer recipes and have a more components available to put together anyway you want!

[@sharawilton9323]

You are BRILLIANT girl!!!! 👏🙏🤩🥰

[@morganlipton311]

Thanks for this super clear top notch free content! I’ve been eating WFPB for years but summertime I tend to lose focus with travel and kids at home. This is a perfect recap to help me back on track. I always head to the kitchen after watching your videos because your food looks so YUM!

[@georgawilliams2304]

This was a great video! A very concise, whole view of this way of achieving weight loss. I will definitely be using this to send to friends when they're asking about WFPB weight loss. It's what we need to hear when we're coming out of the dieting world that's so fearful of carbs and used to calorie counting. Thank you.

[@barbaramallow3870]

Makes perfect sense. You do a good job imparting information in an entertaining way. One key for me was allowing time for my palette to change so that I started PREFERRING healthy foods over non-healthy ones. Keep up the good work!

[@AK-kd9cb]

This is a big one! I really dislike whole healthy foods after I’ve slipped into eating processed foods…takes at least a few days

[@dorojessy6932]

You are an absolute blessing! I come from the Raw Till 4 department and have to lose the weight I gained on it again.

[@paulaliberty2082]

I am always falling off the tofu wagon!! You are soooo good! Thank you

[@dianaalexdaniel]

A Great Video, love, Diana Lipski 😍

[@kalimat4018]

🥰 thank you 🙏

[@surbhiaste1891]

thank you for sharing

[@rachelborah9600]

I’m leaning more into a plant based diet…can you provide recipes for your meals? Your bowls always look so fantastic!

[@marilynpaice7975]

Great!

[@puddlesplasher7]

KZbin suggested this video to me, and I'm so glad I found your channel through it!! I just subbed!! I love this video. I end up eating vegan junk food more than I'd like because I get too hungry and then lose willpower... this video is going to help me change that!! I feel best when I eat healthy, but I go for the vegan junk food once I get too hungry, although I don't feel my best when I eat junk food! I will follow the tips here to avoid getting into that zone!! Also...unrelated...Which watch do you have? It looks good on you even tho it's not a tiny watch... I noticed this bc I've been a little self-conscious about being a petite woman but having a HUGE watch for a few months now lol, but seeing a full size watch on your arm makes me see that it looks fine!! I got the Garmin Fenix 7X sapphire solar (the 7X is the big one...) I wanted that one bc I was going with a Sapphire Solar version anyways either way but the 7X has the real flashlight instead of just using the screen, and I actually use the flashlight a lot!! And bc I put the watch body on the bike mount and can still see it fine on my handlebars...but a smaller watch would have been silly for that.

[@karenstanton5405]

Great way to do it, l can't do perfect, l have a bit of iodised salt and maple syrup or honey and l use sauce l try to get one with little or no oil . I am always cautious to say it cause get fired up. I try to ignore them and l have one cappacino each day. I do what works for me. You made me realise l am going good. thanks

[@Ashgaz89]

Hi chealsea iv been following this the last week and i have lost half a stone so far , can yoj do a video of diffefent sauces you can make for dreasings please , and lastly thank you so mich for these videos i have struggled with my weight scinse having my son and this has been a god send xxx

[@graceboer588]

You have know idea how much I love your talks. I've listened to and followed so many plant based links and people but nothing as stimulating and easy to follow as yours. Thank you. I am in such a hole and struggling to break out of my bad eating habits... This video. Helps.

[@dbakertx03]

I agree, she is so engaging and not annoying. There are some I can't handle their delivery or their annoying voices. Lol

[@Lilengine1908]

Thank you for this! I was just about to start the McDougall MWL plan, but it is just WAY too restrictive for me. I like your framework better.

[@mindably]

Thanks. I think it would also be helpful to know the upper limit to look for in 100g. (For all your metric using peeps)

[@nibz2350]

Love this. How would you fit in protein? Thanks:)

[@leoniejosette5145]

This helps me so much thank you! X Do you have any low calorie list of fruits to snack on or making a fruit bowl for a snack each day that will stay low but get fruits into your diet? Like good fruits x

[@ruel.e.i.]

THIS👌🏾

[@JennyAntoine]

you remind me SO much of Emilie de Ravin from Once Upon a Time!!!

[@sunflower8599]

Great Info! If you eat the potatoes and broccoli do you eat the same in your next Meal or more like a soup and salad?

[@Lsanicki]

What are your thoughts on home made Seitan? Love ur content! Linda

[@quejesuseselsenor]

In this moment, I cannot pay for the Lean with plants, BUT I'm buying a big bowl today, so I can start making big bowls of good stuff!

[@APFEL11SAFT]

best video ever to lose weight ...

[@mfcbatista]

Absolutely loved this video and you're great at explaining everything, but what's with the lack of protein? You didn't mention protein at all in the video and just made a whole plate of broccoli and potatoes? I know there can be a whole obsession with protein in the vegan and fitness world that can be too much sometimes, but it is essential and I do think that was missing, especially when you're showing an example of a complete meal and there's not a single protein in it or even a mention? I just found it weird, hope you don't get me wrong, keep up the great content

[@CalmVibesVee]

Eat greens at every meal. I cook kale, bok choy, leek, ginger, garlic in 4 cups water in instapot x10min. I strain the broth and put in thermos (like chef AJ) and drink on the way to gym or after. Then eat the greens with salt when I get home, next is a salad of celery, cucumber, red bell pepper, salt, fennel, acv, stevia. Next is apple, pear, blueberries. Then walk 30min. 2nd meal is steamed zucchini and spaghetti squash (prepped day before) I put this on a big salad with more celery salad, sometimes 2 tsp flax. More apple, pear, frozen blueberry. I’m healing intestinal dysfunctions. I hope to be able to eat potatoes and chickpea soon as weight has really dropped. But feeling better very lean but need to tolerate a higher calorie starch. Hopefully soon. Peeled apples have really helped my microbiome. Thank you Lord. 🙏🏼

[@bethu3981]

Thank you for this video...love the way you simply this meal composition concept. I am famous for eating a chopped salad as big as my head (or "hat"), but don't include any beans, rice, or potatoes, etc. and then wonder why I'm so ravenous later! Was wondering, do you typically add something other than fruit to your oatmeal to pump up the satiation?

[@ReggieLouise]

I sometimes put ground flaxseed, chopped walnuts or pumpkin seeds. Also, a little dollop of PB yoghurt 😉

[@Equinox1.5]

If you're more of a savoury person, Ann Esselstyn has a recipe for savoury oats on a video on Jane Esselstyn 's channel that follows the same no-oil principles.

[@venithy5749]

Omg the step about making it delicious! I realized I had no issue eating vegetables if i season and sauce them the same way i would my classic old meals. It was when the meal was bland that i couldn't eat more than 1/3 of it but i would still be hungry or get cravings later So yeah, go get that 30 calorie sauce, it's worth it I'm only worried that your meals seem to lack in protein sometimes. Especially if the food is very filling you'll most likely eat just 3 of these bowls a day. And also worried that the content of carbs is very high, but otherwise if we don't crave stuff later it most likely evens out in the long run (So it's more carbs per plate but you're not snacking anymore or you eat 2-3 big meals instead of 10)

[@ReggieLouise]

Most plants have some protein

[@AnnieTslp]

So thorough and helpful! Thank you Chelsea!

[@beatrizneves304Youtube]

Hello Chelsea This video can be very helpfull and I apreciate the course and the organization. HOWEVER when adressing the gut.... Yeah: it goes crazy! Too much fibre, vegetables and fruits are rich in foodmaps, vegan protein is harder to digest etc. I had a vegetarian diet similar to what you recomend I sure I was very skinny, but I had a belly like I was 4 months pregnant and my gut did not work healthy. I recommend everyone making an appointment with a registred dietitian before you start any diet. We are unique as humans. Even though I love vegan high carb low fat and eating tons of veggies and beans without restriction I was always having belly and intestinal disconfort. That is not healthy. Take care everyone

[@lovejennysmith]

Hi Chelsea!! I love and subscribe to your channel! Thank you for the amazing content! Just curious if you consider TOFU to be part of the starch or part of the non-starch or part of the fat? I know edamame it would be part of the starch, but tofu is a little different. HELP!

[@pda2836]

Tofu is a starch/fat. Look at her bowl in the video where adds tofu on top. :)

[@lovejennysmith]

@@pda2836 Thank you 😁!

[@beatrizneves304Youtube]

What? Tofu is a vegan protein, made with fermented soy beans. Super food: check nutrition

[@pda2836]

Yes, indeed, a top-notch plant protein! Fibre rich, protein rich, healthy fat. Answering the starch question, soy beans are more starchy than non-starchy. Fills you up!

[@jannishatownsend9330]

💚

[@lcwathome821]

I don't understand tech stuff and don't do email..how could I do your course 😉 thanks!

[@kelsie_adams]

I eat this way as I'm a healthy vegan. None of that Oreos are vegan crap. Just wanted to say to add veggies to my oatmeal I chop or dice zucchini. Can do it tiny or slightly chunky. Bigger just crunch like apples. Keeps me full.

[@lindaorozco4595]

I love how you explain this H A T S way of eating!!!

[@kefirheals7383]

Ha ha - I like "HATS" acronym. H-half starch, A-abundance of veg, T-tiny amt of fat, S-spice it up

[@cambriacall5016]

Where do you get any protein though?

[@Noteworthy2024]

Any testimonials

[@sense_emilia]

I'm a little confused, you said half starch at 4:10 but the rice only fills up 1/4 of the plate?

[@michaelajoseph6856]

🥦💚

[@Fluffykiwi3]

So half the plate is starch or half of the usual starch you put?

[@emmajmoseby511]

How much oats do you eat ? The amount more or less .

[@Coachingyoutosuccess]

What about proteins?

[@candycenakamoto2951]

Hi! I have to live out of hotels a lot, based on your experience what are some ha is you can think of for this plan that doesn’t include only rich as my starch every day. I want potatoes 😳

[@ChelseaMae]

Microwave hotel potatoes are life! We did this daily in our recent trip to the states!

[@karyhartmann2724]

Is that 1 lb starch and 1 lb veggies per day?

[@rebeccaschwarz9558]

I absolutely love, love this video! Prior to watching it, I had already been on the path of doing many of the things Chelsea describes. Chelsea, I love how concise, fun, and inspiring this video is. The HATS acronym is golden. I have been on the path of losing weight for many decades. Now I am very close to my goal weight and was looking for some extra inspiration. after losing 20 something pounds last year, I regained six over the winter months and now that late spring has arrived I am eager to lose the winter fat and then some. thank you for your beauty and magic! Thank you for giving me Energy and hope. Watching this video has truly been a gift. I watched it twice in a day. Also, I recommend weight loss Carla for further love and mojo. check out her channel if this sounds of interest to you. ❤❤❤❤

[@keishahouston4486]

Am on Calories Density but am still over my weight line

[@gmehta792]

Thanks Chelsea, you have simplified my healthy life style ….. Good explanation and nice recipes, would love your soup recipe looks to good....please... I have rearranged my pantry and grocery haul....

[@Zenjohnny]

I lose weight eating lots of nuts and seeds. They fill me up when I add them to Buddha bowls, salads, and oatmeal bowls.

[@lizzzarduh]

I would need more potato than that! At least 2

[@graceomalley4]

I always thought I’d have to add protein for a balanced meal? And slip up on too much nuts/seeds/ pulses