Best Vegan Meal Prep for Menopause! (Using Science)

Get the recipes, grocery list, and nutrition breakdown here 🥬 ⬇️
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What’s that? 🤔 Jaw-dropping and delicious plant-based meals that are easy to prep for the week? 👀 At 1,800 calories per day, packing 100 grams of plant protein?! 🌱💪 The rumors are true! I'm so excited to be sharing these no-supplements-needed, incredible vegan recipes with you! 🎉 What’s more, each meal in this prep contains powerful plant foods that help combat the major symptoms of menopause! ⚡️ Designed by one of our team’s dietitians, Taylor, this meal plan is filled with science-backed ingredients to empower your menopause journey! And if you are not someone experiencing menopause, make no mistake - this is a super healthy and delicious meal prep for everyone!
Daily nutrition facts for this meal prep:
✅ 1,800 calories
✅ 100 grams of protein
✅ 260 grams of carbs
✅ 59 grams of fat
✅ All vitamins + minerals!
0:00 - Overview
0:50 - How to save time
1:40 - Prep lunch
4:58 - Prep breakfast
7:18 - Prep dinner
10:28 - Prep snack
11:31 - Nutrition breakdown
13:40 - Menopause Mastery Program
15:51 - Outro
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Our Mission:
At The Vegan Gym, we're on a mission to help 1,000,000 vegans get into the best shape of their lives because we believe that the more healthy, fit vegans there are in the world, the faster veganism will spread. Let’s work together to inspire change, spread compassion, and challenge the status quo.
Music Credit:
MB01V5LBFAX32CN

[@TheVeganGym]

We hope you love this meal prep! If you got value from this video, please take a minute to share this with a plant-based woman you know (partner, friend, family member, co-workout) who could really benefit from this video! 🌱 Thank you for helping us to share our message of plant-based health and compassion for all! ❤🐮

[@erindobson5384]

❤❤

[@CelesteKristan4444]

As a vegan woman who wants to be in tip-top shape when I hit menopause, I LOVE this type of content!! Thanks Vegan Gym!!

[@TheVeganGym]

Thank you so much! Glad you enjoy the video so much! 🙂💚

[@jillianvanliew]

Great to see that you include women (young & older) in your meal prep videos. I think you should do more of these types of videos (women athletes, peri-menopausal, weight loss & weight gain).

[@TheVeganGym]

Thank you for the suggestions!!

[@Raddiebaddie]

Oh wow so cool I’ve never seen a vegan meal prep discussing this! I won’t go through menopause for a couple more decades but this looks like good foods regardless haha thank u for another complete recipe vid!!

[@TheVeganGym]

Exactly! Great food regardless! 🙂💚

[@scienceislove2014]

Don't say couple more decades unless you're 10.. like if you're 20.. you go through menopause in around 2 decades.. that definitely doesn't count as "a couple more decades "

[@Raddiebaddie]

@@scienceislove2014 couple means 2 babydoll ✨

[@franciscachesca]

"What if menopause can be the start of your best years yet"... That would be life changing for every woman Thank you for giving attention to woman in menopause We will all get there, sooner or later

[@franciscachesca]

Love these recipes!❤❤❤

[@TheVeganGym]

Glad you're loving the recipes!!

[@teagoldleaf4137]

5:43 alternatively, When you remove the Pyrex from the freezer, add your soymilk into the Pyrex, let sit a couple of minutes while you do other things, ( like making your tea or lemon water 😉) And the smoothie ingredients will become unstuck from the Pyrex 😊 ~ ~ ~ Great meal prep even if one isn't in menopause. Thanks 👍 🌷

[@TheVeganGym]

Nice suggestion!! 🙂

[@ElinevanderLaan]

Would love to see a version to support your body during your period 🙏🤍

[@TheVeganGym]

Thank you for the suggestion! We'll see what we can do. 🙂

[@wildaboutcooking2594]

Love this, really helpful. Could you make a few more videos like this? It’s great 😊

[@TheVeganGym]

Glad you loved the video! We'll see what we can do. 🙂

[@wildaboutcooking2594]

@@TheVeganGym That would be great. ☺️ On day two now and the recipes are absolutely wonderful, they are going into the weekly rotation, the hubby likes them as well. 😉

[@healthy40life37]

This is fantastic! I'm 49 and determined to make these the best years yet! Love that this was designed by a fellow RD as I am a registered nurse and registered dietian certified in diabetes! Thank you sooooo much for this! ❤

[@0Arman0]

This was so cool! Some incredible meals here!

[@TheVeganGym]

Glad you loved the video so much! 💚

[@katiekury8656]

I just found your channel and am so impressed with what I’ve seen after just two videos. I appreciate the level of detail, the achievable meals and the specialized population focus. I’m at the very beginning of perimenopause and my husband is an endurance athlete. We are trying to make some diet shifts towards vegan and this makes it a no brainer.

[@TheVeganGym]

Thank you for sharing this! We strive to put out the best possible content.

[@littlevoice_11]

One of the issues for menopause is reduced insulin sensitivity. For those who do best on a lower carb diet, please share a sugar free and lower carb vegan day 🤞

[@TheVeganGym]

Thank you for the suggestion! We'll see what we can do. 💚

[@justinebivens7942]

Please this will help type 2 diabetic. I love your channel . I really needed this video ❣️​@TheVeganGym

[@flowersgrenades7079]

Fantastic from the beginning to the end ⭐️⭐️⭐️⭐️⭐️

[@TheVeganGym]

Thank you thank you thank you!!

[@fullc0de]

I love the way that you show the nutritional breakdown for your meal plans - and especially the attention to calcium here!

[@TheVeganGym]

Thank you!! The nutritional breakdown is one of the most important parts of the video so I'm glad you found it helpful! 😄🌱

[@petrawhitmore4751]

My kind of meals! This is fantastic. So well put together, I’ve gone and gotten my recipe list, I think this is the first time ever I’m actually going to do a full meal prep. Only thing I’ll change is the Brussels sprouts, I’ll use broccoli. Thank you so much for putting this up❤

[@TheVeganGym]

This is seriously awesome to hear. Please let us know what you think of the meals! 🌱🙂

[@petrawhitmore4751]

Well, I made all the meals, I really loved the smoothie. That went down well and my second favourite was the tofu rice and bok choy. I enjoyed the sauce but probably wouldn’t put the nutritional yeast in next time. Mine isn’t fortified anyway, can’t seem to find one in Oz that is. But the pudding and lentil salad I just can’t eat again 😢 I think I’ll stick to putting chia and berries in my overnight oats and I love combining sweet potato and black beans, so I’ll do something similar. Can’t please everyone, but you gave great instruction, recipe pictures and nutrition breakdown. Thank you 🙏

[@megantrisko8051]

Love the spicy additions! Can’t wait to try some of these thanks for including the recipes and ingredients in an organized and easy link 🙌 thank you vegan gym team !!

[@TheVeganGym]

Thank you, Megan! Let us know which one you like best! 💚

[@terechop3843]

Love that you’re making videos about this topic. This season of life has been very difficult for me with extreme hot flashes, fatigue, anxiety, etc. I need all the help I can get! Eating vegan and more soy products has definitely helped (whole soy though, not soy protein isolates). Thank you!

[@TheVeganGym]

Thank you for sharing your story. Glad you found the video helpful! 🙂💚

[@towritemichelle210]

Thank you so much! Super helpful!!

[@TheVeganGym]

Glad you found the video helpful! 🙂💚

[@leticiamoore5500]

Looks delicious, thank you!!

[@TheVeganGym]

Thank you for watching the video! Glad you enjoyed it! 🙂💚

[@Susie617]

This is fantastic thanks for making this!!

[@TheVeganGym]

Glad you enjoyed the video!!

[@bridgetteswenson52]

Thanks for this video! Very helpful!

[@TheVeganGym]

You're welcome! Glad you found the video helpful!!

[@shirleylitton8878]

Awesome video!! Can't wait to try the food! I love how you explained what was added to the meals that specifically pertained to helping menopause symptoms. I also love that you're bringing this subject to the forefront and you're not afraid to talk about it!! I've been in the first series of menopause mastery and it's full of vital info and Daphne is the most kind and giving person ❤. I highly recommend this program for all women ESPECIALLY if you've yet to navigate menopause or are currently struggling through it. 👍👍

[@TheVeganGym]

Thank you so much for your kind words and support, Shirley! It is an honor to serve you! ❤️ And yes, Dr. Daphne Bascom is amazing! 😊 I'm glad you enjoyed this video and I hope you love trying this meal prep! 🌱

[@TheSamMcKeown]

Thank you for covering this topic, great video! I really want to try making that bok choi, looks so good

[@TheVeganGym]

Let us know what you think of the bok choy!

[@husseinataya1754]

The info u provide is amazing!! All the best for u guyz

[@TheVeganGym]

Awesome! Love to hear that this video was helpful! Thank you for the kind words. 😃💚

[@nccurlygirl]

Love this! Can't wait to try this meal prep. Hope you share more content like this.

[@TheVeganGym]

We definitely will have more on the way!

[@kimedison6677]

Great content - Thank you

[@TheVeganGym]

Glad you're enjoying the content!

[@erindobson5384]

Love it! Made the blackberry pudding this morning! Can’t wait to make the other meals! Thank you!

[@TheVeganGym]

Awesome!! Please tell us what meal you enjoyed the most!

[@erindobson5384]

The green Maca smoothie is ON POINT! Loving it! Thank you, Taylor!

[@CandaceDuff]

Fantastic meal prep and timely topic for so many. Will share with my friends and I may make a video trying (and rating) this meal prep in the near future. :)

[@TheVeganGym]

Awesome! Thank you for sharing! 🙂

[@ellinidatriandafilo5710]

YOU GUYS ARE the BEST!!!! PERIOD.

[@TheVeganGym]

No you are the best!! Thanks for tuning into this video!!

[@kimberlygritman1790]

Wow! Just found you!🎉 FABULOUS VIDEOS! Thank you!

[@TheVeganGym]

Glad you love the videos!! So happy to have you here. 😊💚

[@Kayekate3]

Love this! More please😊

[@TheVeganGym]

Absolutely!! Glad you found the video helpful. 😄🌱

[@OrlyLiba]

This looks great! Nutritious and not as restrictive as the usual meal prep videos

[@TheVeganGym]

Glad you loved the video!

[@PlantMeals]

Nice! Looks great

[@TheVeganGym]

Thank you!! 🙂

[@raheltesfaye7411]

Wow.. amazing Chanel. Thank you.

[@TheVeganGym]

Thank you so much! Glad you're enjoying the content. 😃💚

[@amyking4335]

Thank you! This is awesome! Really loved the content and showing what 1800 calories looks like and hitting 100 g of protein on top of that🎉

[@TheVeganGym]

Glad you're loving the content!!

[@emariscal2]

Thank you so much for your content. I never experienced menopausal issues. I will use your meal preps to add variety to my menus. Thank you for the nutritional information as well.

[@TheVeganGym]

Please let us know what meal you like best!!

[@lacrima9872]

Super great video :)) if you plan on doing more of those I would happily watch a meal prep for a healthy cycle since I think many of is women are a few decades from hitting menopause - but nevertheless great recipes again!

[@TheVeganGym]

Thanks for the suggestion!

[@JessiJinx]

Thank you so much for this! As a long time vegan who hit menopause 10-15 years early, I appreciate this so much!

[@TheVeganGym]

Glad you found the video so helpful!! You may be interested in the podcast I did with Dr. Daphne Bascom on menopause: kzbin.info/www/bejne/Z2fMo5R6oLStg5Ysi=ae68PL8380_-7RTc

[@TheAmeston]

Ohhh please make more videos like this one. Just started my menopause journey 😅😅😅

[@TheVeganGym]

Glad you found this video helpful! Thank you for the suggestion. You may be interested in this podcast of ours! 🌱😃 kzbin.info/www/bejne/Z2fMo5R6oLStg5Ysi=bLc5NDzelk80IG-7

[@jackiesibblis3793]

Thanks 🎉🎉🎉

[@TheVeganGym]

🎉🎉🎉

[@itsmetiffanymarie]

Thank you for doing a meal prep aimed towards women! Would love one for premenopause women’s 🙏

[@TheVeganGym]

You're welcome! We hope to do more meal preps like this in the future. 😃💚

[@marilynthompson4513]

I made all the meals over the weekend and enjoyed every bit of them. Especially the maca smoothie. I finally have a smoothie that tastes good 😊 Can you do another one for different meals while I eat this one for another 3 weeks 😂

[@TheVeganGym]

That is just amazing to hear!! Haha we have several other meal prep videos on our channel for you!!

[@nachothedog4685]

Great recipes , I'll try them curious if they will help my wife menopause symptoms, thank u! Speaking of lentils, I don't know if these are particular lentils but normally with dry lentils it's advisable to soak them the night before to avoid annoying "gas leaks" the next day...... 😊

[@TheVeganGym]

Thank you for the tip! 🙂💚

[@Mountaineer4Life10]

More meal prep from Taylor, please!!! So stinking delicious!++

[@TheVeganGym]

Taylor is a rockstar and we'll have more meal prep recipes from her in the future!

[@peaceinwandering]

Thanks for your meal prep videos, always so inspiring! I’m curious about that 90g of sugar and omega 3s - preformed DHA and EPA is usually recommended that plant based foods don’t have. I take 1tbsp flax daily recommended by the daily dozen but I just started to wonder about that research and whether we need supplementation there. I know you have an old video recommending that too.

[@TheVeganGym]

Thank you for the kind words! You're right, plant-based sources like flax provide ALA, which our bodies can convert to DHA and EPA, but the conversion rate can be low. Supplementation with algae-based DHA and EPA can be beneficial to ensure adequate intake of these important omega-3s. Does that answer your question?

[@sOsOmega]

Where can I find the glass storage containers used in the video? Thank you so much for the grocery list and this video. Life saver.

[@TheVeganGym]

Here's what I normally use!! www.amazon.com/gp/product/B00T7BDQA4

[@dered89]

Great video! Would love to see something like this for insulin resistance and/or diabetes as it can be hard to be a vegan with these conditions :)

[@TheVeganGym]

Thank you for the suggestion! We'll take this into consideration for sure.

[@stillnessnmindelaine8810]

A lot of us would be over fed at 1800 kcal. Could you teach us how to adapt these recipes to those of us with lesser caloric need? Most importantly, really grateful for your focus on menopause. It is so needed.

[@TheVeganGym]

Good question. I think the simplest step is to decrease the serving sizes depending on how many calories you were planning on eating that day. What number of calories were you thinking?

[@stillnessnmindelaine8810]

@@TheVeganGym I don’t have access to tests that would allow knowing my true metabolic/caloric needs. Given my short stature in the world, gender, age, my estimate is 12-1400 kcals.

[@ellenchatwood354]

I really enjoy the meal preps but they are so high in calories. Would love to see some preps with lower calories but maintaining high protein. Thanks for such helpful videos.

[@TheVeganGym]

How many calories were you thinking? We have a 1,600 calorie meal prep here: kzbin.info/www/bejne/aJTFq5J9i72WjNksi=jxQsPHVw86x4BUJD

[@ellenchatwood354]

@@TheVeganGym around 1400

[@ladyjm8134]

​@ellenchatwood354 hi Ellen, I'm in public health & in no way am I wanting to be rude or anything. I just want to let you know if you're an adult you need wayyyy more than 1400 cal a day to survive. 1400 is what's recommended for children. 1800 is actually pretty low especially for a woman. It's not recommended to go lower than 1700 cal a day

[@laura-lb]

Could you do a prep meal for diabetic people? (With the idea of heal or not making glucose peaks) and also high protein, for actually diabetic people that workout everyday but normal doctors doesn't have a clue how to handle this properly. I have a friend in this condition and since he started training and wanted to go lean, so many times he has downs of glucose during the normal day, so maybe a vegan prep meal for fitness diabetics could be a really good niche

[@TheVeganGym]

I like this suggestion! Thank you!

[@carajames4032]

I’m poised and ready…..👍🏼😁

[@TheVeganGym]

Woo hoo!! 💪

[@annakurcewicz788]

Hey, I like your meal prep videos but there's always one or a few ingredients that prevent me from going for it. It would be really nice if in the grocery list you mention one or two alternatives to some key ingredients. Some more commonplace , simple widely used things. Assuming that all those cool vegan ingredients are available for everyone is a tiny bit uncool. (Example from this video and others that I can remember: soy chunks, seitan. Kelp, hemp. Maca, there isn't even brussel sprouts where I live. Just to name a few)... Just a thought.

[@TheVeganGym]

Thanks for the recommendation! I definitely want to keep these videos as accessible as possible. I'll bring this up with my team. 😃💚

[@klaurvick4501]

Amazon?

[@klaurvick4501]

Thank you for such a thorough meal plan. I did this meal prep last night. I steamed the bok choy (cut much smaller) in the Instant Pot for 0 minutes; as soon as the IP beeps, stop the cooking, quick release and remove veg. The green lentils turned into lentil soup in order to absorb the liquid (had to cook much longer). I used 2# extra firm tofu; there was so much marinade left over. Next time, can the ingredients be reduced to limit waste? I baked the sweet potatoes and Brussels sprouts on the same tray (and cut smaller). The sprouts never crisped despite baking longer. Will have these meals beginning today. I was able to find everything but maca (tho im sure either of the local health food stores will have it; both were closed sunday when i got the wild hair to do this!). But oh the dishes!! I prefer eating raw but thinking it's important to increase protein at my age.

[@TheVeganGym]

This is so amazing to hear!!! Thank you so much for sharing all this with me. I can't wait to hear what you think of the meals. Please please please let me know!! 😃💚

[@klaurvick4501]

​@TheVeganGym I could eat them again. Trying to decide if I swap to a 2nd meal plan or just make this one again. The prep blew my mind so I'd prefer to just make it again to get more efficient but not sure I want to eat the same meals for another 4 days, lol! The other thing is, I work full time and won't have that large chunk of time available during the week to do another full prep like that.

[@binabi]

Could you do a meal prep for women with pcos and endometriosis?

[@TheVeganGym]

Thank you for the suggestion! I'll bring this up to our team to see what they think. 🌱😃

[@binabi]

@@TheVeganGym thank for you content! I love how they are science based and super detailed 🖤

[@magemastropietro1694]

Great video! Trying to signup for the Menopause Mastery Program but the link is not working. Can you direct me to another link to sign up? Thank you!

[@TheVeganGym]

Hey good question! You've tried this link right? www.vegansuperheroacademy.com/menopause-mastery-april2024

[@betinatabosa349]

Hi what is the sun butter made of?

[@TheVeganGym]

Good question! It's made of sunflower seeds!

[@tressaruth]

What do you recommend if I’m unable to find maca powder? I made the lunch and dinner and they were delicious. Non-vegan family members liked them as well!

[@TheVeganGym]

Spirulina could work! I'm so glad to hear that the lunch and dinner were awesome!! Which did you like best? 😄🌱

[@MountainsandMelodies92]

Would you be able to do this for women with PCOS too????

[@TheVeganGym]

Thank you for the suggestion! I've heard a few requests for this so there's definitely demand for it. 🌱

[@MinaisBellemina]

Is there a Bok Choy substitute my local grocery store doesn’t have this? Could broccoli work or even Brussels from the lentil salad?

[@TheVeganGym]

Great question. Baby spinach is an excellent choice to substitute because of the similar texture and mild flavor. If you're looking for something with a bit more crunch, Napa cabbage is a great option.

[@monicaclement6069]

Any suggestions on what to replace soy with in these recipes? I'm allergic to soy and everyone says women must eat it during menopause. It makes me extremely ill as well as tree nuts.

[@TheVeganGym]

Good question! Try seitan!

[@MeetPatel-ps1hh]

Could you make a video on high protein vegan sources? I only know soy products as high protein vegan sources 😭

[@TheVeganGym]

Seitan is also a super high-protein vegan source!

[@angelahansen7153]

This is awesome! Could you guys do this for pregnancy for the average women? No athletes haha

[@TheVeganGym]

Thank you for the suggestion! I'll bring this to my team and see what we can do. 😃💚

[@angelahansen7153]

@@TheVeganGym omg that would be amazing 😍 I am in my second pregnancy and I am always working on eating/doing better!

[@lizzieel5488]

Please make a video for hypothyroidism people also 😊

[@TheVeganGym]

Interesting idea!! I'll think about this and consider it! 🌱

[@lizzieel5488]

@@TheVeganGym Thank u 🤗 I'll be waiting for that ☺️

[@ginnyweisel4063]

Where are the recipes again? ❤

[@TheVeganGym]

You can find the written out recipes here! thevegangym.com/best-vegan-meal-prep-for-menopause

[@PrincessMargaretJoacquim1111]

Awesome ❤🤗🤗🤗♥️✌️🕊️🕺💃🕺💃🕺💃😎👍 love from India 😍🙏

[@TheVeganGym]

Thank you!! 🙂💚

[@rosefarr2748]

1800 calories is too high for me trying to lose some weight at 66

[@TheVeganGym]

You could try and mix in some of these meals with the meals from our 1,600 calorie meal prep! kzbin.info/www/bejne/aJTFq5J9i72WjNksi=jxQsPHVw86x4BUJD