How to Build a Meal for VEGAN Weight Loss - (Plate Breakdown)

There are three things you need to focus on when it comes to building a meal for vegan weight loss: calories, protein, and volume. In this video I'll show you why these matter and walk you through what your plate should look like, section by section, when your goal is to lose weight.
0:00 - Intro
0:11 - What Makes Up a Fat Loss Meal?
0:48 - Protein
3:04 - Volume Eating
4:04 - Sauces & Seasonings
5:13 - Carbohydrates
5:48 - Caloric Density
6:07 - Conclusion
BEST PLANT FOODS FOR FAT LOSS & MUSCLE GROWTH 🌱
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Music Credit:
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[@brittanymcmullen4309]

These plates don’t look “boring” AT ALL to me 😍 (even without all the added flavors/seasonings) Super informative, direct, & well done video, Leif 👏 🦸‍♂️ 🌱

[@TheVeganGym]

Yay! Thank you! So glad you enjoyed this! 😄

[@candymoore2184]

The visual examples are super helpful. Please make more videos like this! Great job 👏

[@TheVeganGym]

Thank you! Stay tuned for more! 😁

[@hopehignite6159]

I feel like you should make a separate pdf with the vegan food pyramid and what the vegan plates should look like

[@TheVeganGym]

Thank you for the suggestion! 🌱

[@Legion19911009]

Awesome! Can't wait for the VEGAN weight-gain plate building video. Need to get swole first before I can think about cutting, lol. 😅

[@TheVeganGym]

Great idea! Thanks for letting us know what your interest is for future content topics! 😄

[@Lastdayone]

Thank you!!! This is what I needed

[@stevensantora2976]

Great video, thank you so much.

[@bitSpectreYT]

Solid, was just looking for ideas for meals and the new video hits that. Great content as always Leif and crew!

[@TheVeganGym]

Awesome, I hope you enjoy trying out some new meals! Thank you so much! 💚

[@Rosonicole]

Simple and to the point thank you!!

[@TheVeganGym]

Love to hear it! One of my biggest focuses is keeping our content simple. 😄🌱

[@jenc7664]

This was so helpful. Thank you

[@TheVeganGym]

You are so welcome! 🙂

[@dyanneall8921]

I finally understand! Thank you so much.

[@TheVeganGym]

Awesome!! That's great to hear. Glad you found the video helpful! 😃💚

[@elainecampbell8083]

Great advice! thank you! I season my broccoli with coconut aminos. they have regular, garlic and teryaki. That has helped me a lot. I appreciate your videos. I am learning a lot from you!

[@TheVeganGym]

Ooo that sounds great!! Love that idea. Glad you're finding the videos helpful! 😊💚

[@fatnbaldvlogger5831]

you are a legend!

[@TheVeganGym]

Thanks so much!! I'm glad you enjoyed this!

[@traceym4590]

Love these as I'm visual! I'd just like to see more variety of fat loss meal ideas :) Btw: What time & Temp do you air-fry the tofu for?

[@TheVeganGym]

I'm glad you enjoyed having the visual! As far as the tofu goes, a good general rule of thumb is to air fry at 375 for 15-20 minutes depending on what air fryer you have 😁 We also have a video in the works that will go over 5 different ways to prepare tofu, so keep an eye out for that!

[@traceym4590]

@@TheVeganGym awesome, thanks!

[@sharrim658]

Thank you. I struggle with weight loss and i see im not doing enough protein or volume

[@TheVeganGym]

Protein is key for weight loss. You've got this! 💪

[@MasteringLifesJourney]

How many meals do you eat? Do you do intermittent fasting?

[@TheVeganGym]

I eat my first meal of the day whenever I feel hungry! Sometimes that's at 7am, other times that's more like noon! I generally eat 3 meals a day that range from 700-1,000 calories 😎 Hope that helps!

[@MasteringLifesJourney]

@@TheVeganGym up to 3000 calories a day?

[@TheVeganGym]

@@MasteringLifesJourney it's rarely that high as I typically don't eat 3 meals around 1,000 calories each in a day (it's more like 700 for breakfast, 1,000 for lunch, and 800 for dinner or something like that) but I am focusing on lean bulking right now, not fat loss. So my calorie target is higher 💪

[@MasteringLifesJourney]

@@TheVeganGym I am tighter on calories. I am 54 and lean but tone, getting rid of belly fat…

[@pisces89]

I plateau when i eat rice on the McDougal diet, im about 10kg from my goal! Should i replace it with tofu?

[@TheVeganGym]

That is definitely an option!

[@HoneeyBee3]

Can you make a video for vegan weight gain and how to maintain current or healthy weight? I know someone who is determiend to eat vegan but they dont even weigh 90lbs 😢 and should be about 130lbs for her height. They wont adjust how they are eating or the lifestyle, but they arent eating balaned and having trouble gaining weight the way are eating & wont listen to any other nutritional advice. She's been vegan about 5 or 6 years, and the last 2 years have been critical. She blames it on "not knowing how to eat balanced" even though Ive helped her balance her meals, so Im wondering if shes missing something to help her hold onto weight like denser fats or oils? She ate lots of nuts & seeds at one point though but still didnt gain though. Your videos have been so very helpful and detailed thus far. Ive watched the protein videos, and eating balanced but they still seem centered around weight loss & reducing ones weight. Just wondering if the "muscle building" videos can also be used for gaining weight? Or is that different? She needs some fat or she'd be REALLY lean if all she gained was muscle. So not sure if I can use the same nutritional advice in this case. I can't get her to see a nutritionist or dietician because we only have like 5, and NONE of them advocate plant based here, or tell her to eat butters and margarine & stuff & shes immediately turned off by the advice. We live in a small town.

[@TheVeganGym]

Hey, thanks for your comment and interest in our channel! 😊 Here are a few of our muscle-building nutrition videos (which are the exact same nutrition principles as gaining weight - she probably doesn't want to gain 40 lb of fat): kzbin.info/www/bejne/hIPdlWp7frl1osU kzbin.info/www/bejne/onOUnKJthKmApLM kzbin.info/www/bejne/q4HYi2ikpJKgb6M

[@HoneeyBee3]

@@TheVeganGym thank you so much!! Subscribing just for your kind reply!! 😭😭

[@sarahdiana8934]

Is it safe to eat that much soy at every meal, or even once a day? Also, is this enough carbohydrate (in the firsti plate)? It looks keto-ish with just protein and veggies.

[@TheVeganGym]

Yes! It's safe to eat this much soy!

[@Abstract_flow]

The plate is great but I can’t eat that much broccoli, I would be so gassy aaallll day lol 😂

[@TheVeganGym]

haha feel free to adjust the amount of broccoli to meet your needs then! 😆

[@crassvegan6511]

Wegmans huh. I wonder if you're in NY?

[@TheVeganGym]

Wegman's is the best grocery store ever! I used to live in Lancaster, PA and there's a Wegman's located there 🙂