WHAT I EAT IN A DAY TO BUILD MUSCLE & GAIN WEIGHT 🌱vegan🌱

I hope you enjoyed the video, let me know in the comments which video you wanna see next!
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My Instagram: / fitgreenmind
My cookbook: www.make-it-maya.com
My allrounder spice: soul-spice.com/koeche/maya-le...
RECIPES FROM THIS VIDEO:
Breakfast:
--------------
-65g weetabix or oats
-1/2 scoop vegan protein powder
-1 TBSP ground flax seeds
-3/4 cup (180ml) vegan chocolate milk
-1 big TBSP vegan yogurt
„Caramel“:
-1 TBSP almond butter
-1 TBSP agave or maple syrup
-a little water to thin it out
Serve with banana or fruit of your choice
Lunch:
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For 3-4 servings:
-250g frozen green peas
Blanch in water for 2-5mins
-3 Tbsp tahini
-juice of 1/2 lemon
-salt and chili flakes to taste
Smash until it’s a chunky paste
Topping:
-2 tomatoes
-65g sun dried tomatoes
-1 Tsp pesto verde
Chop the tomatoes and mix everything.
Toast some bread and add the smashed peas and the topping
Snack:
-----------
-1 mini tortilla
-1 TBSP vegan chocolate spread
-banana chips
Air fry 3-4mins
Dinner:
-------------
-170g Gnocchi
Boil in water
-150g mixed veggies
-100g vegan bolognese sauce
-65g smoked tofu
-1 TSP magic allrounder spice
Serve with vegan yogurt
Much love
Maya :)

[@silvieruesink4325]

Recently i discovered eating 2 protein sources in 1 meal. For example making lentil bolognese with vegan minced meat, making wraps with kidneybeans and vegan minced meat, noodles with tempeh and edamame. Also "milkshakes" from fruit, plant protein and plant milk are a great snack to get in more protein

[@balogh89]

I introduced savory breakfasts recently. One of my go-to is a kind of a lo mein, with soy tvp cubes and a fried egg on top. Having multiple protein source in one dish is actually a good idea!

[@br4mm3nlogik33]

That's actually healthier than only one protein, considering that most vegan proteins are no real "alrounders" (meaning many lack certain amino acids, wherease most animal proteins contain a broader spectrum of amino acids). But this doesn't mean that plant based proteins are worse than animal proteins, we just have to diversify our protein sources a bit :)

[@balogh89]

@Br4mm3nLogik I completely agree with the idea of complementing plant based proteins to each other! It's no wonder that beans (or lentils) and rice tastes ssso good together! And luckily, even if using multiple sources, a complete amino profile can be achieved. :-)

[@triballily]

Respekt für deine Disziplin und deinen Lifestyle Als ich noch zur Schule ging bin ich 20 Minuten vor Schulbeginn aufgestanden und losgehetzt:D

[@sarahhenning5484]

Der Bus kommt um 7:05? OK, ich steh um 6:50 auf 😂

[@SanderVanierschot]

I woke up 20 minutes after school started 😮😂

[@jagadishnagaraj6819]

You are like the opposite of the vegan teacher, not forcing anyone to be vegan, but helping those who are vegan make nutritional and delicious meals. Thank you ❤️

[@enchantmentforests]

Literally don't watch vegan teaher but how does she 'force' people to do anything..

[@marlena4020]

Many vegans judge….oh yes they do! She doesn’t though, once she even said she has the best occassional slice of cheese pizza.

[@merlebambi5160]

Ganz viel Erfolg beim zunehmen! Bin auch grad auf der Reise und es wird gut an uns aussehen, mal nicht nur dürr sondern normal und gesund zu sein ❤

[@Healingwithflo]

Having a gym at home helps! You are very strong and inspiring thank u for posting this

[@desmomotodesmomoto2033]

She is infertile due to diet and exercise.

[@glaucon522]

@@desmomotodesmomoto2033 L

[@LeClubV]

​@@desmomotodesmomoto2033why are you saying that? 😅 You're her doctor?

[@desmomotodesmomoto2033]

@@LeClubV You don't have to be a doctor. You have no common sense? Look at what she eats, pile of empty carbs and fiber. then she exercises like a maniac, and you telling me that is healthy? why don't you go vegan and do the same theme. good luck. she is brain washed by big corporations.

[@pyromaniac3098]

@@desmomotodesmomoto2033blablabla

[@salsadip7453]

aye, the bread with the peas is a great idea! thanks for posting! and home gyms are the best, definetly!

[@dianar1189]

Thank you very much for high quality content!! I love your recepies, they are easy, healthy and delicious!

[@mirchen01]

Wie lecker einfach alles aussieht omg 😍😍 die wraps aus dem air fryer sind ja auch so eine gute Idee ahhh

[@jj.wahlberg]

Okay who else was surprised when Maya said “Shit!” clear as day in the voiceover 😂

[@Norah1912]

I try to have my protein from beloved tofu but also from soy milk in different variations: in oats, chia pudding, cacao, or as it is 😊 (Btw i loooooove chia pudding) Thank you for sharing with us these incredible vegan recipes and making the world a better place. You make me proud of our generation ❤

[@northstar2621]

Hi Maya! I just bought your cookbook online. I've moved on to a more, umm, vegetable-rich diet recently since coronavirus messed up my senses of taste and smell last year and a lot of meat tastes and smells weird now 😅 Your food is the first vegan food that looks just as delicious as non-vegan food to me, so I've genuinely been wanting to try your recipes. (I'm sure there's a lot of good-tasting vegan food out there, but I'm not a huge foodie and I'm just lazy so I don't go around looking for any type of new recipes that much. Your book is the first cookbook I've ever ordered, vegan or not.) I also really like your attitude, I don't feel like I'm being converted or anything, you're just nice and kind :) Greetings from Finland.

[@samanthakerstetter3039]

Love it! You simplify healthy vegan eating. So inspiring!

[@thealiceftw]

love that you post more on yt!

[@s0mmerdenker]

THATS EXACTLY THE VIDEO I NEED RN THANK YOU

[@jenboots2323]

Omg such lovely food. And easy to watch videos. Well done!

[@theashwoodtree]

New subscriber here. I love your recipes and your smile is lovely. Thank you!!

[@MinecraftPony155]

can you do more videos with your air fryer? It would be great to get some inspiration on how to use the air fryer most efficiently as a vegan

[@trudybongers3534]

Your by far the favourite fitgirl

[@tatjanaotic2790]

Great Maya, give us more video about your protein intake on plantbased diet. Do you take any suplement(except b12, d vit.)?

[@sumanghadia791]

We love these videos

[@nanalovelin5925]

Lovely recipes and your inspiring love it😍.

[@LuxLisbon32]

Very inspiring ❤

[@lejoshmont2093]

Was eating some peas and carrots earlier I can definitely see how those smashed with some tomatoes would be really good on some toast

[@a.kostiko]

Thank you! I really need more content on gaining weight in a vegan way. Hope, there will be more similar videos.) And an extra thanks for non-avocado toast! There is already too much of it in vegan recipies online.)

[@sandrak2127]

Hey! Ich find dich so cool! Ich lebe in Hamburg und schaue mir gerne deine Videos aus. Ich bin beeindruckt, dass du in deinem Alter so einen gesunden Lifestyle lebst. Ich schaue gerne deine Videos! Mach weiter so! LG Sandra

[@dorothydivis6592]

Thanks for sharing this. I enjoyed watching.

[@Brotspinnchen]

Hallo liebe Maya, Dein content ist richtig klasse, vielen Dank dafür. Ich bin keine veganerin/ Vegetarierin aber ich freue mich unheimlich über die vielen tollen Anregungen. Am besten finde ich, dass du down to earth kochst, für jedermann* ;) Die Videos sind unheimlich lehrreich und ich bin mir sicher, dass du viele Menschen inspirierst, simpel , lecker und gesund zu kochen. Wenn ich jedoch deine längeren Videos sehe, frage ich mich manchmal, ob du vielleicht zu hart zu dir bist. Du siehst sehr schlank aus (du bist sehr hübsch, darum geht es mir gar nicht), aber ich war vor einigen Jahren auch noch in der Schule und weiß, wie viel da manchmal los sein kann. Ich möchte dir vielleicht einfach nur kurz auf den Weg geben: nimms locker und leicht, du machst das klasse und gönn dir Pausen, Faul sein, Ausschlafen, dein comfort food ohne reglementierung etc.. die Kalorien sahen doch noch etwas wenig aus, wenn ich mich nicht täusche (kommt ja manchmal auf so Videos auch falsch rüber) Wie auch immer: danke für deine Arbeit! ❤

[@wileyp.i.4437]

Ohhhhh, just LOVE your recipes! I will DEFINITELY be purchasing your cookbook!!! Hey, what is the music/name of the tune in the beginning and throughout your video? Would love to know the names of all the tunes you play! Thank you!!!!

[@nataliatronina3455]

Hi Maya! Is it ok to store the peas spread in the fridge? Looks delicious!

[@jimsupark_130]

Everything looks delicious, I want to eat everything LOL

[@magi144]

That pea toast looks incredible

[@H43R]

OH I have to call my friend to my house to watch this together ! We luv ya fittiee greeniee mindiee ;* Kisses from Czech Republic

[@lorri6758]

sooooooooo inspiring!!

[@leer.2137]

beautiful vegan protein 🌺💚✨ you are a good influence rrrr

[@jariahjafiah]

you are just like me and my twin sister. we are twelve years old we cook food all day and try out different recipes and the always turn out great. Couple days ago I tried ur pea toast and gnocchi ThInGy and they were amazing.

[@justgocoolla]

Killing those gains!

[@rastlinesofine]

Maya could you please tell me which camera do you use? Love the quality! 😍

[@marie-oz2sv]

Deine Rezepte sind einfach die besten 🥰 tolles Video 🤗 warum arbeitest Du denn nicht mehr mit Rocka zusammen?:)

[@magdalenasuter486]

Ich liebe deine Rezepte! So ist es einfach Vegan zu leben. Darf ich fragen, welches Proteinpulver du kaufst? Die die ich kaufe, schmecken immer no mehlig.

[@johnkozup9959]

You are doing well. I am on near vegan diet(Mediterranean style) since 1992 but still eat meat. Glad to see you take good care of yourself with the supplements and proteins you take. As I am understand it vegans need to worry about 3 deficiencies likely from vegan diiet: 1. Vitamin D. 2. Iron. 3. Vitaman B-12. You don't look under nourished so keep on going. I started worrying about healthy eating when I was young(1960s). You will learn a lot if you keep on going. It is also good to think about sustainability and clean(nonGMO and Organic) and apply as much as you can afford(it can become pricey) I love your recipes and young attitude.

[@marquepatterson6318]

Lots of support and love from Kuwait ♥️♥️♥️♥️🌱🌱🌱🇰🇼🇰🇼🇰🇼

[@kathymarshall7571]

have you ever tried using edamame instead of the green peas on your toast, for more protein?

[@sirsyncalot9147]

Almond butter with agave is genius

[@herz4896]

Hey eine Frage von welcher Marke ist der proteinriegel aus deinem Video? Danke:) Liebe deine Videos❤️

[@Supercamminus]

Great great video, delicious food and top editing. (In the future, I will try to make many of your dishes). ¡Seguí así! ;D

[@lolagranola1894]

welchen veganen schoko aufstrich benutzt du da und kannst du empfehlen?:)

[@nikajuvan224]

Hay maybe just one tip....try to use those cardio moves in between sets as rest period and do some cardio moves for hiit on other days it really help a lot with building muscles ....

[@plane007]

Maya welches Vegane Proteinpulver nutzt du bzw. kannst du empfehlen?

[@ML-yw4hv]

more pls!!!

[@bahveganata]

I LOOOOOVE your recepies!! I wanted so bad to try weetabix but there's nothing like it in Brazil :( Booking my trip do Germany soon hahah

[@DavidPerez-xh9og]

NYC one ❤️ to whole food plant based

[@D3athiscoming]

Hi! Could you say which brand are the weetabix,are the Nestlé ones? I used to love it but I want to look for a helthier version. Thanks!

[@Didafarah89]

I start doing vegan chocolate on pita and banana. Air fried for 5min 🤤

[@trudybongers3534]

Maya du bist super fit ... wunderbar ❣️❤️❣️❤️❣️❤️❣️

[@eb9436]

Do you pack any snacks for school?

[@ayanijey837]

Welches veganes Proteinpulver ist ein gutes und leckeres?

[@zockerdernation]

Hey Maya, von welcher Marke ist dein Trainingskäfig und wie zufrieden bist du mit diesem? LG

[@nikkifangaiuiha6081]

Great vlog your so lucky to have a gym at home,l have some exercise equipment at home which helps, love all the meals you made,😊❤❤❤❤🤌🤌🤌🤌🤌🤌

[@SanderVanierschot]

Happy about no avocado 🥑 ❤❤❤. Good thing about environment 🎉🎉

[@kimw4517]

Sehr cool! Woher hast du den Seilzug für die Kickbacks? 😍

[@rajeshrakeshhota3243]

We eat yellow and green peas alot in India

[@Mallorcamavic]

Du bist wirklich unglaublich.. ☺️ !

[@rajeshrakeshhota3243]

We have many vegan India breakfast

[@michaelacahill2458]

I'm so glad to see you eating more! Love to see more weight gain videos/ideas!

[@adventureexe6032]

The ef is that comment. Stop spreading lies.

[@larad.7436]

which vegan protein do you use? i'm in neeeed

[@alicewunderland6198]

Welchen Feta magst du am liebsten? Habe schon den von SimplyV und Violife durch und mochte beide nicht 🙈 Hast du vllt eine andere Empfehlung?

[@UnserSindViele]

Der "Hirte Block" von bedda ist sehr zu empfehlen. Schmeckt 1:1 wie Feta..

[@alicewunderland6198]

@@UnserSindViele Danke, dann probiere ich den mal. Mag halt die meisten Sachen auf Kokosbasis nicht so 🙈

[@billiepop5492]

Your ABS ❤😭😭

[@nancywheeler8359]

Can you link the gnocchi and desert in the description?

[@paulazaina8208]

Shipping costs as much the cookbook in Canada. How about an e-book?

[@carmelitajones7779]

I'm glad that you admitted to the protein deficiency to help people understand that it's a real thing and how mindful they have to be when choosing a vegan lifestyle. I am also glad you introduced the vegan protein powder because it is vital. Honesty is something I can respect.

[@gerbilgal20002000]

She was being sarcastic. She was saying that it’s easy to hit your protein goals because she did it without even trying.

[@carmelitajones7779]

@gerbilgal20002000 She wasn't being sarcastic. Protein deficiency is very common amongst vegans. You must have overlooked that she used the vegan protein powder in the morning. Furthermore, everybody has a different level of protein need based on weight, height, and age. Also, she lives in Germany where the quality of food is most likely different than in America. Lastly, you must have overlooked how much protein was in that vegan ice cream which she ate at the end of the day for desert. Justin Beiber tried being vegan and it went badly for him. The issue is there are various proteins that your body needs and vegans have to know where and how to extract that from their food sources and choices. I know about veganism. I have no interest in it but I applaud her efforts.

[@gerbilgal20002000]

@@carmelitajones7779 I’m not reading all of that just because you can’t understand simple sarcasm.

[@user-xi6xi6di7n]

​@@carmelitajones7779You are right, but the other person was also right. She was being sarcastic, which becomes obvious when she says: "It's so hard that I don't even focus on eating much protein and still hit my protein goal! Shit!"

[@carmelitajones7779]

@@user-xi6xi6di7n I don't think she was being sarcastic because a lot of people who try to go vegan end up with protein deficiencies. The reason is the rules for food vary from country to country. Germany is stricter than the US. Actually, the rest of the world is stricter than the US. So, if you are unaware of all the people that end up anemic, having issues like Justin Beiber, you won't understand.

[@inanutshell2949]

Amazing

[@gustavogomez3286]

you're awesome

[@TheP4U111]

I eat literally everything loads of meat as I lift, but looking to cut down and eat more vegan dishes... glad I found your channel everything looks delicious. Although i'll be needing 4x the portions you're having aha

[@anthonylubic]

Why you want to be weaker?

[@user-lo1iz8tj1v]

@@anthonylubic Don't be so ignorant!

[@skadi69Ems]

Yeyyy💚

[@yvonnerenoult1819]

Sorry, I must be a little thick. Are you saying it’s hard or not hard to get the daily protein you need as a vegan?

[@sunnygirl5467]

Wish I could afford such a home gym🥺 the dreammm😭🫶

[@nicks.4276]

Awww, look at Saffy, all growed up 😂

[@laurenmillyx]

Do you always workout fasted?

[@jaderamdani920]

Hi can you show your workout ? I think il can be intresting. Sorry for my bad English 😭

[@jamshidnikkerdar2074]

Great 👍 👌

[@barbaracarbone4658]

Mmmmm 😋

[@laurenmillyx]

Do you find that eating high protein vegan diet can be expensive?

[@_PFrida26_]

Hi Maya! How many protein do you eat in a day?

[@kimjennie286]

She already wrote it at the end of video 110 gram of protein

[@lauandacarvalho234]

I'm so hungry nowwww

[@rajeshrakeshhota3243]

Soya chunks has protein and very less fat

[@adamyasingh3713]

I wish you were my Friend in my School Days😭

[@anajelacic9729]

Can you please tell me more about protein deficiency as a vegan?

[@chucky6367]

I never thought of vegans being deficient in protein, lm more curious how they get iron.

[@miedsekadse7136]

👍

[@evethehamster3079]

4:38

[@user-fq4ns7vb8t]

Was für gnocci nutzt du? Bis jetzt habe ich nur welche gefunden, wo Milchpulver beigemischt war.

[@adventureexe6032]

Marken: vemondo (Lidl), food for future (Penny), Bürger und Henglein. Und die meisten Eigenmarken der Supermärkte haben vegane Gnocchi in der Nudelabteilung.

[@Karewitr]

¡Eres bien linda! I love the way you are! ❤

[@dubourdieucassandre7665]

Hello, great video as always ! Just a fitness tip, if your goal is to build muscle, you should stop doing your cardio moves in-between sets and incorporate them either at the end of your session or do them on a separate day. Indeed, in order to build muscle you need sufficient rest time to recover and be able to give yourself 100% on your exercise. :)

[@adventureexe6032]

She's doing athletics. Cardio is a must with that.

[@anna.shipilo]

Your abs😍

[@leonie0398]

Dein Bauch sieht so mega aus. Welche Übungen machst du?

[@carlaminoumeyer3238]

hey, what are you learning at school?

[@pyromaniac3098]

typical high school subjects i guess

[@leas_lifestyle]

Protein deficiency is a problem if someone is having insufficient calories. I'm an athlete, eat high carb low fat, eat anywhere from 2300-2800 calories a day, and I have zero issues with getting enough protein.

[@Hat3eer]

2800 calories for a woman? This is madness. You have to be pro athlete

[@leas_lifestyle]

@@Hat3eer there’s nothing mad about it. I eat as much as I desire everyday from the right foods, which will produce a healthy metabolism.

[@Aella-ny9hu]

@@Hat3eer You don't know how tall @leas_lifestyle is, age, genetics, etc nor what sports they participate. (Power lifter, competitive weight lifter, throw discus or javelin, etc.)

[@sarahwoll4129]

Was ist Vitabix?

[@user-lo1iz8tj1v]

Weetabix.

[@user-lo1iz8tj1v]

Thanks for the upload, but it's advisable to soak the flax seeds before eating. :)

[@chucky6367]

Even better to grind them up

[@pigoff123]

I am not vegan and I don't get enough protein.

[@SUPREM3GOD]

🐪👀😳🔥🔥