FAST High-Protein Vegan Meals (What I Eat In A Day)

Welcome to a FULL day of high-protein quick vegan meals! 🌱 From breakfast to dinner, I'm revealing some of my go-to dishes for a busy day on the run. 🏃🏼‍♂️ And yes, dessert is included - Don't worry! 😏 Be sure to stick around for the complete nutrition breakdown at the end, where you'll see just how these meals stack up against my daily macro & micronutrient targets!
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[@alicecalmon4807]

That’s so interesting you mentioned the relationship between vitamin C and iron absorption. In Brazil one of our most traditional dishes has lots of beans and it’s served with a piece of orange!

[@TheVeganGym]

What's the dish? 😊

[@raquel_santana]

Feijoada! 😋

[@raquel_santana]

It is a huge batch of black bean stew with a lot of meat, but the vegan version has smoked tofu, tofu, tempeh, vegan sausages and so on! It is really delicious! Another side dish is sauteed kale (couve mineira) :)

[@lilygoht]

Just wanna say the way you talk about fitness and eating is very intentional, not body shaming, and I love it. Thank you for the great videos!!

[@TheVeganGym]

I appreciate that! 🙂

[@AlijahSimon]

I’m such a dumbass; I’ve been listening to The Vegan Gym podcast for years, and I discovered this channel a month ago, and I only just now connected that they’re the same thing and that you’re one of the brothers from the podcast. Big brain.

[@TheVeganGym]

That's us! Glad that you found us again! 🙂

[@VitreousJohn]

Love the mango nice cream/protein powder idea - will have to try that this week. Thanks Leif.

[@TheVeganGym]

Hope you enjoy it! 😊

[@lesgibson969]

I found out this channel a week ago and really liked it. Keep up the good work brother 💪🏼🌱

[@lesgibson969]

@@ASMRyouVEGANyet Turkish.

[@TheVeganGym]

Thank you, happy to have you here! 💪

[@martin_bolha]

I really enjoy these meal prep vids, they're great and the editing is top notch. I also like how Mr. Pumpkin gets featured more and more recently, please don't stop :D I would be really interested in a vid about creatine in a vegan diet.

[@TheVeganGym]

That's a great suggestion, thank you! We'll be sure to keep the Mr. Pumpkin cameos in! 🙂

[@NiranjhanaNarayanan]

Absolutely love the nice cream idea. I struggle with not finishing a pint at one go myself lmao. I've been a fan for over a year now! Thank you so much, I also enjoy listening to your podcasts when going on walks.

[@TheVeganGym]

I’m so glad our content brings you value! Thank you for your kind words and support! 😊🌱

[@uncleherbydean]

I've recently gotten back into resistance training and one of the biggest hurdles I initially had was macros and making sure I was hitting my amino+micronutrient requirements. Been binge listening the podcast and it's been such a great help, videos like this are cherry on top

[@TheVeganGym]

Thank you so much for your comment, I'm thrilled we could help you along your journey! 😃

[@123-r4u]

I chop up the kale stems and freeze them. You can toss them in smoothies or soups. Freezing softens the texture.

[@TheVeganGym]

Love that idea! 🙂💚

[@Emad.Metwaly]

Great work man , we need more weekly Vegan meal prep high protein please

[@TheVeganGym]

Keep an eye on here for more videos in the future! Thank you! 🙂

[@scienceislove2014]

You're criminally underrated!!!

[@TheVeganGym]

Glad you enjoy the content! 🙂💚

[@___Somebody___]

Thanks for this micronutrients approach, I'm tired of influencers promoting rice and chicken dishes with no veggies and no fruits like it's normal.

[@TheVeganGym]

Micronutrients are vital! 🙂

[@mibrais1]

Love your work, so well done. Thank you

[@TheVeganGym]

Thank you too! 😊

[@barbbrazes869]

Great video! All the meals look wonderful! Thanks!

[@TheVeganGym]

Thank you for watching, I'm glad you enjoyed! 😊

[@bbqutie17]

Excellent video! Please keep them coming! 🎉

[@TheVeganGym]

Thank you for watching! And yep! Lots more content coming! 💪🌱

[@NinaKL7]

Love your videos 🙌🏻💖

[@TheVeganGym]

Thank you!! 🙂

[@ethanyos4093]

Your the best editor of showing chronometer stats for sure.

[@TheVeganGym]

Thank you so much! 🙂

[@meraribenlevi6245]

So thankfull for your service my friend!

[@TheVeganGym]

Grateful for you as well! 🙂

[@Mikejames1080]

Excellent video yet again!

[@TheVeganGym]

Thank you so much! 🙂

[@cherhonda]

👏🏾Very informative, Thank You for sharing🥳

[@TheVeganGym]

Thank you for watching! 🙂

[@EnensaAmen]

Great Video!!!

[@TheVeganGym]

Thank you for your comment! 🙂

[@sharonlong8177]

Really enjoy these type videos ❤Thank you, great content 😊

[@TheVeganGym]

Thank you so much for watching! 🙂

[@tarapotash9767]

I really enjoyed the video! Lots of really helpful information and inspiration!

[@TheVeganGym]

Glad you enjoyed it! 😊

[@kimberlybell7855]

I just found your channel!!! Ty this is exactly what I was looking for! Sent it to my friends ❤

[@TheVeganGym]

Thank you so much, Kimberly! I'm glad it was helpful! 😊🌱

[@cdog26hh]

Yes thank you Thea videos are very helpful.

[@TheVeganGym]

Glad you like them! 🙂

[@bettinap2999]

I never comment on any videos but now I have to say I'm happy that I found your channel today, you have very good quality and informative videos 👏Thank you!

[@TheVeganGym]

Thank you, happy to have you here! 😁

[@GreenVegan816]

Everything sounded great, especially the dessert idea.

[@TheVeganGym]

I hope you enjoy it! 🙂

[@joeyq9953]

Great video as always. And your cat is so cute 🥰

[@TheVeganGym]

Thank you! (Mr. Pumpkin also says thank you!)😊

[@lisastephenson9576]

Thanks! I enjoy these types of videos! I'm into soy curls lately as well and would love to see more ways that you make them into a meal!

[@TheVeganGym]

I also love soy curls, so we'll definitely keep that in mind! Thank you! 🙂

[@mindygeist7157]

Thanks so much! I struggle w breakfast foods, this was perfect.

[@TheVeganGym]

Love it! You may be interested in our meal prep videos as well! Each of them has a high-protein breakfast. 🙂💚

[@aprillemons4970]

Love your content Leif! The quality of the video and the content is incredible. I’ve tried a lot of new products from your videos and they never fail. Love that stir fry sauce. Thanks for being so thorough. April-Avenger-Winner of the Golden Logo Hat 😃

[@TheVeganGym]

Hi April the Avenger! It was so awesome seeing you at the retreat, and I'm glad you're enjoying the recipes and stir fry sauce! 😃

[@kikihowe4799]

This is the absolute best thought out and perfectly present vegan channel I’ve ever found ….Thank-you so much for making it simple and easy but clear …so impressed 😊

[@TheVeganGym]

Wow, thank you! 😊

[@TikaGhafar]

One of my fav vegan cooking/fitness channels! Appreciate your content so much 💯🎉

[@TheVeganGym]

Thank you so much, what a kind comment! 😊

[@eydiegarcelon8889]

Great info, thank you for sharing! I have oatmeal and blueberries every day too!

[@TheVeganGym]

Oatmeal + blueberries is the best combo! 😄

[@jessicavoigt4768]

Love these videos! I really appreciate the nutrition explanations throughout, such as explaining the benefits of flax seed meal (shout out Dr Gregor!). And I really love the end where we see the full breakdown in Cronometer, which I love. FitnessPal sucks. Also I noticed a new kitty!!!

[@TheVeganGym]

Thank you so much! 🙂

[@gagavisnjic2564]

@@TheVeganGym what app is this, can you please tell me??? This chanel is the best! So normal attitude with amazing voice and so so much knowledge! I Am impressed 💪 I am not vegan but this chanel helps me orginize my macros! Thank you so much for all amazing work you do🤗🙏💪

[@donnavee3943]

Yes, I love these videos. I'm a woman who's getting a little older now and realize the importance of lifting weights for my bones, muscles and posture so protein packed meals are important to achieve that. I also love that you eat really clean. And you're giving me recipes in addition to all of the good nutritional info and health benefit information. Thank you 👍

[@TheVeganGym]

Couldn't agree more on the importance of lifting weights! Thank you for your kind comment! 😊

[@susanporter5991]

Love it! It is so helpful to see how other healthy vegans think about their food choices and how they fit meal prep into their day. Such a simple thing, but so underestimated. Thanks! ❤

[@TheVeganGym]

We totally agree! Glad you loved the video. 🙂💚

[@jamiewagner7066]

I really like making a spaghetti bowl with spinach or spring greens on the bottom of the bowl and then the pasta and sauce on top. So good!

[@TheVeganGym]

Yum, that sounds delicious! 😋

[@malenaramirez9377]

🙏🏽 Thanks man

[@TheVeganGym]

Thank YOU!

[@marcosgamez3267]

Your videos are great and so informative. Could you please do another video on what you eat when cutting calories. Thank you

[@TheVeganGym]

I will keep that suggestion in mind, thank you! 🙂

[@betzib8021]

I LOVE the size of that bowl!

[@TheVeganGym]

😁😁

[@josethevegan8923]

You are great... I like your vids! 🎉

[@TheVeganGym]

Thank you! Glad you're enjoying the videos. 😄

[@CatherineMallory-re3eo]

I am searching for how to lose weight and grow muscle by increasing my protein intake. I'm 64 and a woman. I'm almost 10 years WFPB/vegan This did help me with my research to that end. Thank you

[@TheVeganGym]

That's great to hear! You can definitely use our channel as a resource!!

[@mayrimbas]

amazing! I absolutely love this content. I've been struggling to get more protein with a lower caloric intake (my maintenance calories are between 1800-2000), because plant protein sources are usually also high in calories. could you make a low calorie high protein plan? that would be really helpful ❤

[@TheVeganGym]

We definitely will keep that suggestion in mind, thank you! 🙂

[@Torrence-u2z]

WOW! Not a vegan but loved the explanation of everything

[@TheVeganGym]

Glad you liked it!! 😊

[@geno5169]

I’ve been struggling getting enough of protein in my life! I’ve never bought protein powder. I was eating 6 eggs then I cut down to 3. Now I’m seeing these amazing videos on getting lean with plant foods! I started lifting everyday in January b . I found vedio’s on getting abs! I’m. So trying to work on getting abs! And getting leaner $ i used to be 200. I’m now around 180’! I really appreciate your help with showing us ! Just found your channel

[@TheVeganGym]

Happy to have you here, and congrats on the weight loss! 🙌

[@franciscachesca]

This is so helpfull. This is actually what I needed for me and my son. I had no clue what to do. I want to start eating more nutricious. Recipes would be a great addition. Would love to make the same meals. Love that you also snack and have cravings. Most KZbinrs don't ever eat something less healthy. For me that isn't realistic.

[@TheVeganGym]

We included the complete nutrition breakdown at the end, however, you can find a few other recipe options here! 🙂 thevegangym.com/fast-high-protein-meal-prep thevegangym.com/easy-high-protein-vegan-meal-prep

[@gagavisnjic2564]

Yees, this guy is real! No pretending, dancing while cooking and annoying attitudes like bunch of them on youtube! Really real guy with plesent attitude to watch 👏💪

[@julienalexander6113]

Ice cream is my weakness, too. Good stuff, lol

[@NicgetsFit]

Just doing your channel!! Thank you for sharing. I’m coming from high carb low fat vegan and researching higher protein for weight loss rather than high carb! Thank you 🙏

[@TheVeganGym]

Happy to have you here! Welcome! 😁

[@lezahbell9644]

That pasta dish is fire!!

[@TheVeganGym]

That's what we like to hear!! 💚

[@triciaseddon4301]

Vegan.... check ✔ Train fasted.... check ✔ Gyms split ..... check ✔ Vitamins.......check ✔ Looks like I'm on the right track ✔😂 Great video with great information.... check ✔ 😂

[@TheVeganGym]

You've got this!! 💪

[@cqueeny1]

Awesome content! What is the website that you are using for nutrition calculator?

[@TheVeganGym]

Cronometer! 🙂

[@tenillestewart5370]

I’m using chronometer today for the first time today. I can see how eating the same thing every day would be appealing cuz figuring out serving sizes etc is pretty annoying already. Lol hope it gets way easier

[@TheVeganGym]

It does get easier! Adding the meals & recipes for the first time can be time-consuming. 🙂

[@rollingthunderagain]

I struggle to finish my food and hit my calorie goals when following a 100% vegan diet and I'm a big eater. I would love to see some more calorie-dense vegan meals.

[@TheVeganGym]

We will definitely keep that in mind, thank you! 🙂

[@jamishya]

new sub i like this content

[@TheVeganGym]

Thank you for the sub! 🙂

[@Squeezeable1]

Great video! Cool microwave!

[@TheVeganGym]

Thank you! 🙂

[@DH-uw3us]

I do the same thing with my oats, but I like to add raisins as well.

[@DH-uw3us]

@@ASMRyouVEGANyet That's a good idea. I'll have to try that.

[@TheVeganGym]

Raisins and oatmeal are a great combo! 😋

[@williamhromada5678]

I don’t recall these recipes in vegan gym cook book!

[@TheVeganGym]

Hi William! These ones are not in the cookbook. Those recipes are for VSA only! 😉

[@ivania1234567]

Which protein is good to use in recipes?? I feel that if I add protein powder to oats or dessert dishes, flavor is overwhelming with the protein flavor

[@Vervebean]

Do daily needs for vitamins and minerals change by weight? Say for 115lb body weight

[@TheVeganGym]

Macronutrient needs vary a lot more by weight than micronutrient needs! 🙂

[@vanessaauer9576]

Great videos! Is it necessary to supplement creatine ? Or does it anything ?

[@TheVeganGym]

It is not necessary to supplement creatine! 🙂💪

[@mercyh193]

Loved this realistic video. I'm not vegan but attempting to eat vegan 5 days a week. Also increasing attempting to workout more and eat more vegan meals with high protein and iron.

[@TheVeganGym]

Glad you found the video helpful!!

[@ressa456]

could you do a video that avoids soy? I'm nursing and my baby has an intolerance to soy but wanting some inspiration for high protein meals

[@TheVeganGym]

We will definitely keep that suggestion in mind, thank you! 🙂

[@11davethewave]

Use cronometer it will help you a lot.

[@TheVeganGym]

Yep! I do use Cronometer. In fact, I break down all of my nutrition using Cronometer at the end of this video 🙂

[@alawrence94229]

I would love to see more high protein breakfast ideas that aren't oatmeal. I know oatmeal is really good to some people and good for you but it's not my cup of tea and would love some other ideas. 😊

[@TheVeganGym]

That's a great suggestion, thank you! 🙂

[@yolo-ni5bl]

One concern that I have is the sodium level there always seems to be in your food. What is your opinion on that?

[@davidekman5245]

Hey are you and your brothers Danish you and your brother have first and a last name that is Danish. Love your channel. Good work

[@TheVeganGym]

Thanks for watching, David! We are Norwegian 🇳🇴

[@robthecasinoworldsforemost5765]

I'm concerned about my sodium intake as I have high blood pressure. Unfortunately it seems like many of the meals are high in sodium.. Any advice on avoiding the sodium and still get my protein with out eating nut salad all day? Thanks in advance for your assistance.

[@TheVeganGym]

Good question. There are sodium-free salt's on the market!

[@IanPatrickOfficial]

Not sure it's a good idea to have Mr. Pumpkin's behind resting on your countertop where you prepare and eat your meals. lol

[@CulinaryEats-Fod]

100% you didn't know about these recipes, everything is on the profile ✅✅✅🍲✅✅✅

[@_atlas007]

Where’s the recipe on the website ?

[@Thankpan7223]

Dude you look a lot like Bill Hader. Surprised to not see anyone mention that ❤😂

[@TheVeganGym]

I don't get that too often!

[@nathanx7101]

How can I buy you shirt?😂❤

[@daysoftheboo]

I have osteoporosis but I want to eat a plant-based diet I do strength training , what plant foods are best for not only muscle but for bones as well??

[@alexisthompsoncooks]

Any food that contains calcium naturally or is fortified with calcium is good for your bones: broccoli, kale, bok choy, collard greens, mustard greens, turnip greens, watercress, tofu, and fortified plant milks are just a few examples. I hope this helps ❤️🙂

[@daysoftheboo]

@@alexisthompsoncooks we also need minerals for our bones do those fools also contain all essential minerals? I know tofu and beans have protein , calcium is important but I know now calcium isn't the only thing that's needed for bones we need minerals too

[@alexisthompsoncooks]

@@daysoftheboo You are absolutely right. Calcium isn't the only factor. Many nutrients play a role in bone health, such as Vitamin D, protein, magnesium, phosphorous, and potassium. If you eat a vegan diet (lots of fruits, vegetables, legumes, nuts, and seeds), you should get enough of most nutrients needed to keep your bones healthy and strong. :)

[@daysoftheboo]

@@alexisthompsoncooks but because groceries have gotten so expensive and I'm on a budget like a lot of us are I can't afford to buy a huge variety of plant food so I want to figure out which ones are the most nutrient-dense I just stick with buying those , in my area vegetables are so expensive fruits are even worse so I want to figure out which are worth buying that'll help me the most because I have to narrow it down to only a small amount of foods because of my budget

[@alexisthompsoncooks]

@@daysoftheboo I hear you! Luckily, a vegan diet is one of the cheapest diets! I personally buy frozen fruits and veggies instead of fresh, I buy dry beans, nuts, seeds, grains, and spices in bulk instead of individual bags or bottles. I also purchase soy milk in a carton that's not refrigerated and it is cheaper than name brand soy milk in the refrigerated section. A lot of times you can find cheaper prices at Asian supermarkets or Indian grocery stores if you have any near you. Sprouts is a great place to buy dry food in bulk. With a little research of grocery stores in your area, I definitely think you can find all the foods you need on a budget. I hope this helps 🙂

[@betzib8021]

Gee...this is great info...but whatever is a soy curl?

[@tenillestewart5370]

Lol google “butlers soy curls” it’s like a dried meat replacement. U rehydrate it then ring it out and marinate it however u would like then cook it however you would like. KZbin has SOOOOOOO many recipes if u ever get them. Super yummy and versatile with great texture.

[@betzib8021]

@@tenillestewart5370 wow...thank you...I can't wait to try

[@tenillestewart5370]

@@ASMRyouVEGANyet usually just with a vegan broth of some kind ..THEN season for real

[@TheVeganGym]

I hope this short answers your question! kzbin.infoasRs9loFZVY?feature=share

[@bnnrose]

Mr pumpkin needs another cat buddy 😺

[@TheVeganGym]

He has one! She's a little camera-shy. 😸

[@sdotmeek]

Great video bro, but get the dam cat of that counter!

[@TheVeganGym]

Glad you loved the video! Clean paws, I promise!! 🙂

[@kaeyaishorny123]

You’re videos are so helpful, thank you sm!!! (Ignore the username💀)

[@TheVeganGym]

I wouldn't have noticed if you didn't mention it... 😆

[@SenorFlake]

Just curious, what happened to Anders?

[@TheVeganGym]

He's still here! Just focusing on the important background work that keeps us going! 💪

[@SenorFlake]

​@@TheVeganGym Alright, thanks for the answer! :) Love you both

[@cocorita4312]

im looking at the oats and thinking... is this for two people?

[@jennybushnell9995]

Tip,, maybe talk a little less people are trying to watch but when there is too much talking it gets stressful! Thanks hope that helps and thank u so much for sharing your awesome recipes also most people like to get their vitamins just from food but I realize u are a body builder and have that crowd too!!

[@TheVeganGym]

Thank you for your comment! 🙂

[@DNA-DNB]

sipping some juice?

[@TheVeganGym]

Just plants! 🌱

[@hansvonlobster1218]

1 gram per pound sounds excessive. In kilograms the recommendation for muscle growth is at 1 gram per kilogram. Body won't probably even be able to metabolize that much per meal.

[@___Somebody___]

It's 1,6g per kilo, this metabolizing bullshit has been debunked

[@OrlyLiba]

Perhaps you are aware that many kids have kind of a toxic environment where they are encouraged to eat like bodybuilders: low fat, high protein and be in a caloric deficit. This behavior is encouraged by many KZbin videos and this video is well (for example: chickpea pasta for fat burning). I hope that in the future you can note that eating a low fat diet shouldn't necessarily be everyone's goal and the the primary goal of good nutrition is to be in good health rather than low body fat. Thank you

[@TheVeganGym]

Your feedback is appreciated! I love chickpea pasta not for its low fat content, but for its high protein content. Fat is vital for many of the body's functions! 🙂

[@OrlyLiba]

Yes, I agree! in the video you said something about the pasta helping you burn fat (9:10) @@TheVeganGym . Anyhow, I really appreciate you and your channel! I just get concerned for our kids. Some of my friends tell me that their 13-15 year old boys talk about wanting to be in a caloric deficit while being at a healthy weight and prioritize gym over school. There are sooo many videos about low fat high protein diets for muscle building, but not as many about eating enough to sustain health and what it means to be a balanced person. Again, I really appreciate how thoughtful you are and hope that maybe you can take note of the overwhelming (and sometimes extreme) environment some boys (and girls) are exposed to.

[@___Somebody___]

@@OrlyLiba I mean it's a channel about vegan bodybuilding, how are u gonna tell em to not speak about ... bobybuilding and the diet that go with it? Maybe parents should pay more attention about the content their child consume on their phones.

[@OrlyLiba]

@@___Somebody___ you're absolutely right, I watch this channel for general advice and not for the bodybuilding aspect, and you correctly reminded me it's mostly a bodybuilding channel. Also agree about screentime for kids.

[@v-sig2389]

If i include (vegan) ben&jerries ice cream in my diet, no matter what it is, i'll be punished very rapidly with new fat blobs

[@Woah869]

Love this guy!

[@TheVeganGym]

Thank you! 🙂💚