What I Eat to Build Lean VEGAN Muscle (Full Day of Eating + Nutrition Breakdown)

[@Buddanutslol]

As a fat vegan, looking to make a positive body change and get back into shape this channel is a godsend.

[@TheVeganGym]

You've got this!! 💪💪

[@brusswolesprout]

That salad looks sooooooo good! 🤤 also thanks for the tip on laying seasoning down first on baking dishes for tofu! Totally trying that this weekend!

[@TheVeganGym]

You are so welcome! It's a game changer for sure! I hope you like the salad! 😋

[@geno5169]

I’am so thankful I found your channel being a new vegan! And see how you eat in a day? I’m still struggling what to eat ! I’ve been making half of cup of oatmeal with. Coffee ? For my lunch? A fruit smoothie with a hummus on bread

[@quiksPR]

Awesome video! Great ideas for meal prep for the week. Seeing all the macros and micronutrients explanation is good. Really enjoy the content on this channel.🤓👍

[@TheVeganGym]

Glad it was helpful! Thanks so much for watching!! ❤️

[@michellecabral386]

Super video. Easy to follow. Chock full of valuable nutrition and sensible information!

[@TheVeganGym]

We love hearing that! 🙂 🌱

[@smileyteen945]

Mango out here minding its own business and making everyone happy 🤩

[@TheVeganGym]

It's such a happy fruit! 😁

[@mmirandaaaax]

Fajita burrito mmmmmm. Love how you had a meal with tofu and one with a meat replacement. Very realistic and approachable 🤘

[@TheVeganGym]

The fajita burrito is the BOMB! I'm glad you enjoyed this, Miranda! Thank you for watching and leaving a comment!

[@ricodash5330]

Awesome vid! Our food choices and goals look super similar!

[@TheVeganGym]

That's awesome! Glad you liked it!! 🙌

[@geno5169]

Usually when I make my oatmeal! It comes out dry! So the extra water is a great idea!

[@ximenasuarez5858]

Thanks so much information!❤ Can you put the links of your foods and suplementos! ❤

[@TheVeganGym]

Hi Ximena, a commenter recently created this list with instructions! kzbin.info/www/bejne/onOUnKJthKmApLM&lc=UgybcfNczZi8y5ngoER4AaABAg

[@ximenasuarez5858]

@@TheVeganGym 👍❤️

[@stevensantora2976]

Great video, thank you so much.

[@TheVeganGym]

Thank you, Steven! Glad you enjoyed! 😊

[@illaimforthemoon]

**Meal 1: Mango Protein Oatmeal** **Ingredients:** - Quick oats - Water - Frozen mango - Protein powder (KOS protein or any other) - Plant-based milk - Fresh raspberries **Instructions:** 1. Add quick oats to a microwave-safe container. 2. Add water to the oats, making sure to add a bit more than usual for the protein powder. 3. Microwave the oats for about 3.5 minutes. 4. Add the frozen mango to the cooked oats. 5. Add the protein powder to the mixture and stir well. 6. Add a bit of plant-based milk for extra flavor. 7. Top with fresh raspberries. **Meal 2: Fajita Burrito** **Ingredients:** - Tofurkey plant-based chicken - Fajita sauce - Onions - Bell peppers - Flour tortillas - Hummus **Instructions:** 1. Cut the onions and bell peppers into strips. 2. Saute the onions and bell peppers in a pan until softened. 3. Add the plant-based chicken to the pan and stir well. 4. Add the fajita sauce to the pan and stir until everything is well coated. 5. Let the mixture simmer for a few minutes. 6. Spread some hummus on a flour tortilla. 7. Add the fajita mixture to the tortilla and roll it up. **Meal 3: Baked Tofu with Rice and a Side Salad** **Ingredients:** - Extra firm tofu - Seasonings of choice - Brown rice - Salad greens - Balsamic vinegar - Liquid aminos **Instructions:** 1. Cut the tofu into slabs of equal thickness. 2. Season the tofu slabs and place them on a baking sheet. 3. Bake the tofu in the oven until crispy. 4. Cook the brown rice in a rice cooker. 5. Serve the baked tofu with the cooked rice and a side salad. 6. Dress the salad with balsamic vinegar and drizzle some liquid aminos on the rice. **Meal 4: Banana Mango Blueberry Chia Flax Protein Smoothie** **Ingredients:** - Bananas - Mango - Blueberries - Chia and flax seed mix - Protein powder - Water **Instructions:** 1. Add the bananas, mango, and blueberries to a blender. 2. Add water to the blender. 3. Add a tablespoon of the chia and flax seed mix to the blender. 4. Add the protein powder to the blender. 5. Blend everything together until smooth.

[@TheVeganGym]

Thank you! 💪

[@seizethemoment6195]

I might have missed it, but do you wash your rice? Ive heard rinsing rice can decrease the heavy metal burden/contamination.

[@geno5169]

I usually put in my oatmeal! Flaxseed’ cinnamon’ peanut butter’ sugar free syrup! Walnuts!

[@CharlotteEscoffier]

What temp for oven

[@miliyanaleksandrov]

1 which brand vegan omega do you take? 2 did you logged the vitamin supplement to Cronometer?

[@TheVeganGym]

Here's a link to the vegan omega: www.amazon.com/gp/product/B07RH7N1MC?th=1 And yes, the supplement was logged into cronometer 🙂

[@kaestyle]

This was great

[@TheVeganGym]

I'm glad you enjoyed it!! Thanks for your support! 🤙

[@bitSpectreYT]

Woot get it Leif!

[@TheVeganGym]

Thanks!!! 🤘

[@NaLege]

What app are you using to track your intake?

[@TheVeganGym]

Cronometer! 🙂

[@carolynlapota5495]

I saw you on Chef AJ and enjoyed you. I went to your macros calculations and out in for gaining muscle but I ned to lose the last 10 pounds. I am 74.8 and have lots if back issues. I Work with a trainer and do specific stretches at home for my scoliosis and hip. Is there a way to reset the calculator as it keeps telling me we have already done that. I mostly need to know how many calories and protein I need . I am 5’3.5 , 135 pounds 23% body fat.

[@TheVeganGym]

You can start over from the beginning to re-calculate your macros! Here's a link to the calculator: thevegangym.com/macro-calculator

[@SkiesWillBeBlue]

8 years vegan - recently lost about 25 lbs with calorie deficit. About 5-10 lbs away from weight goal, but I'd like to focus more on building lean muscle and body composition (and NOT focus on scale as much). I'd like to get my body fat % better in check. Would a 40% Protein, 40% Carbs, 20% Fat split make sense for fat loss, while still trying to build muscle?

[@TheVeganGym]

Congratulations on your progress! Your proposed macronutrient split of 40% protein, 40% carbs, and 20% fats can be effective for building muscle while continuing to lose fat. 😃💚

[@LesleySASMR]

So you’d recommend weighing your food as opposed to counting the calories? I’ve been vegan for 8 years but I must not be doing it right haha

[@TheVeganGym]

I recommend weighing it because you can more accurately count macros/calories that way as opposed to measuring it out with a measuring cup! You still want to follow your ideal macros and calorie count based on your goals! 😎

[@TheVeganGym]

ASMRyouVEGANyet? - I'm so glad you are enjoying it!! 🙌

[@OrlyLiba]

What do you use to track and analyze your food? How much of a burden is it?

[@TheVeganGym]

Hey Orly! I rarely track my nutrition. I follow an intuitive eating approach and find that works best for me. But I would recommend Cronometer for tracking your food. They have a free "basic" account version that is very good. Once you get into the groove of tracking, it will maybe take you 15 min per day if you are following a flexible dieting approach.

[@OrlyLiba]

@@TheVeganGym Thanks for clarifying! I'm not sure why but in the video it seemed to me like you would recommend tracking and analyzing, and I prefer intuitive eating as well. Maybe if I had specific body composition goals I would track. When would you recommend tracking? Thanks! (and general than you for your awesome channel and podcast!)

[@sman53]

How often do you purge the berky filters to stop bacteria

[@TheVeganGym]

It's recommended that you do it every six months or as filtration speed slows according to their website!

[@sman53]

@@TheVeganGym have you considered a video on lentil or chickpea pastas , great protein source and simple to cook my friend 👍

[@travisn346]

Hey man I'm new to this channel - awesome work! For over 15 years I've been using Dr. Schulze's Superfood for comprehensive nutrition. Much of my life has centered around fitness and plant-based nutrition, and I've never seen a more powerful product. Give it a go. I'm not sponsored or affiliated.

[@TheVeganGym]

Thank you for commenting, happy to have you here! 😊

[@yamackocovali3085]

How old are you brother?

[@TheVeganGym]

31! 🙂

[@batwerld]

dang dude i'm over here cutting on 1789 calories watching food videos and everyone be bulking...lolz...

[@TheVeganGym]

😂 🤣

[@savegraysoncats]

You really take time to measure all.your food? My adhd is already protesting

[@TheVeganGym]

I do! I recommend it, at least in the early stages of tracking your food, so you have a better grasp of the true size of portions. 🙂

[@savegraysoncats]

@@TheVeganGym my adhd will never accomplish that

[@geno5169]

That’s all I buy is frozen fruit! Except bananas! ‘ blueberries

[@massimopaparello0213]

eating this much protein powder fucks up my digestion.

[@TheVeganGym]

You can still get high amounts of plant-based protein without using protein powder, but we like it as an easy option. Thank you for commenting! 🙂

[@quantumleap17]

Microwave is bad

[@darm-fit]

Vegans take over the world. 😃😂

[@TheVeganGym]

🌱💪🙌

[@Little_stud93]

You don’t take a pre-workout?

[@TheVeganGym]

Not typically!! Sometimes I will use beetroot powder as a pre-workout if I feel like I need something! 🌱💪

[@ricodash5330]

Awesome vid! Our food choices and goals look super similar!

[@TheVeganGym]

That's awesome! I'm glad you liked it!! 🙌