What I eat in a day | Vegan HIGH Protein Meal Prep

The number one question I often get is "What do you eat as a vegan athlete?" so here is what I eat in a typical day only maintaining not really counting macros. So here is some healthy, protein packed meal prep I have in my rotation.
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[@999Cxrlxs]

Great to have you back! Had brain surgery last Christmas and I’m now vegan. Super helpful to have a vegan bodybuilder to look up to

[@NimaiDelgado]

Ah wow I hope you’re doing better now! Best of luck in that journey. Appreciate your support too.

[@davidrosenthal5795]

Hang in there and glad you are doing ok. Only way I’d be Vegan is if I had brain surgery and they changed me while I was under.

[@fullyplantedlife3038]

@@davidrosenthal5795 Reason being?

[@PaypalBank]

Hope your doing good bro! Keep truckin stay strong

[@made.online2149]

@@davidrosenthal5795 History will only remember you as a nameless face of the millions who were complicit in the greatest act of cruelty this planet has ever known.

[@isabellezablocki7447]

"Tofu is pretty bland by itself. I would imagine like chicken". I love this. It comes from someone who never had meat in his life. I envy you. Wish my parents had raised me vegetarian at least.

[@slaffkas]

It's never late at any age. I started at 46. You will get your benefits.

[@isabellezablocki7447]

@@slaffkas Oh I am vegan now and have been for 17 years. Just wish I had been since birth, that's all. Congrats on you for switching your diet.

[@Casey-ql5xg]

Chicken is kinda bland on its own man

[@the1andonlytrav]

I finished the You Are What You Eat series on Netflix and just saw your channel in my feed. I'm so glad I found you! I became Vegan 4 years ago and have lost over 100lbs so far. I'm hoping to lose another 80lbs and start bulking up. You're definitely motivating me. Thank you!

[@Samuraibo]

I just saw the same series and excited to learn about gaining muscle mass as a vegan (which i am not but planning to transition)

[@marloaguilar10]

Same here !!

[@jmighty33zero]

Same I'm glad. But also it's kind of terrifying how these companies are putting what you're watching into your phone cuz you're just tracking everybody. I hate it but here I am

[@jonasschmitz506]

Not even vegan, but I’m trying to eat less meat possible (for healthy issues) that’s looks very simple and healthy, thank you very much for sharing.

[@made.online2149]

How do you know someone isn't vegan? They'll tell you!

[@unknown-vo3di]

​@made.online2149 how do you know someone's vegan. They will tell you and tell you you are an animal murderer 😂

[@summumbonum1619]

Do you know about DIAAS? Why are you vegan?

[@IzzzyStarzzz]

Health issues are the only reason i went vegan, animals and the environment are a plus. Media wants to make it about only animals and the environment.

[@summumbonum1619]

@@IzzzyStarzzz a plus?🧐 agriculture kills ecosystems. Mono cropping kills everything. Animals and the environment 🤣

[@Holy_decent]

Who is here after watching “ you are what you eat” ?

[@NicoSmets]

If we are meat, does "you are what you eat" say you have to eat meat?

[@PlusUltraVitality]

This video just makes me so happy for many reasons. Excellent production, wise advice on nutrition and wellness, the music in the background, just all around a complete vibe. Thank you Nimai!

[@NimaiDelgado]

Glad you enjoyed it!

[@inicole47]

Would love more videos like this on high protein vegan meals, was vegan for 5 years and fell off and went vegetarian. Would also love to hear about your path into Hinduism if that’s something you’d be interested in.🙏

[@l.l.8022]

Love seeing vegan bodybuilders online, it just sucks how poorly they are treated by angry, misinformed people, for literally no reason. Hope to see more content from this channel, stay successful brother.

[@NoInjusticeLastsForever]

Veganism tends to draw out irrational anger from strangers. Must be a defense mechanism for them.

[@tyeades975]

@@NoInjusticeLastsForever that’s what I always thought it was, they put up a wall so they don’t have to talk about their own actions

[@matthewgonano636]

Too bad humans are inherently carnivores and can't digest plants

[@made.online2149]

@@NoInjusticeLastsForever When the truth of the matter is that things they enjoy & are familiar with are responsible for the most horrific atrocity this planet has ever known, people will come up with any excuse to not change.

[@carlludwick3868]

To those critics, I say my gains are much better on vegan, and I recover much faster, usually overnight.

[@stardustinmydna9272]

Top tip to remove all pesticides from fruit and veggies is to soak them in water with a tsp of bicarbonate of soda. Studies have shown that a 15minute soak removed all residues and pesticides, those veggie washes didn’t seem to do much except remove soil and surface dirt. ❤

[@PooPooBanana2]

Broccoli stems are hella nutritious - don't let these go to waste! Chop up as small as you need

[@hammockmonk]

And I discovered that frozen broccoli is great in smoothies (I don’t like it much as a side dish). Give it a try!

[@baldtaco1]

I know right

[@matthewdenyer4]

One thing that has really helped me is have 4 lunch meals that I rotate between and batch cook when needed. Then they can be put in the microwave for convenience.

[@bignige]

I do something similar

[@yulianloaiza]

Like this idea

[@ShayPeters0n]

Just a heads up for anyone who loves coffee like I do. Caffeine decreases the amount of vitamins and minerals your body can absorb, so it's best to avoid drinking it with any meals just so you get all your vitamins from our meals.

[@isaiah8318]

Caffeine is so bad. I quit drinking it and never looked back. Better sleep, better digestion, less anxiety.

[@DanteLikesRock]

source?

[@jadebijou9508]

Careful with the air fryer guys! Just do your EXTENSIVE RESEARCH on using them! I suggest steaming all your veggies!!! It’s so easy!!!! Doesn’t take long!!! Keeps all the nutrients locked the fck in!!!!!!:-)

[@thatsubtlevegan1370]

There is a product called "souper cubes" which are rectangular silicone molds that help you freeze your soup and save space by being able to stack them. Also helps you get consistent serving sizes :) great video

[@rainedyani8505]

This is how I eat too. No recipes; no complicated dishes… Simple is best! I tell ppl that this is my recipe: put food in a bowl and eat it. 😊🌱 (whole foods, that is)

[@joshuakeller6687]

I was truly inspired by your documentary on Netflix. I'm now on a journey to better my health and the environment. Thank you!

[@yogaunity4797]

Thank you, Nimai! We’ve been fans for years! Keep spreading the Whole Food Plant Based lifestyle ❤❤❤

[@dr.kurtjohnson1791]

Appreciate that your back and better then ever !! I like the meals it gives me ideas. I struggle when I go to family gatherings or out over to a None vegans friends home. Any advice ? Maybe a future video ?? 😊

[@NimaiDelgado]

That’s a really great idea for a future video. Thanks for the suggestion!

[@CS-pi5oc]

Make a vegan casserole and veg on the side as a bring along dish and have that.

[@Pyr0Catalyst]

@@CS-pi5oc I second this! My partner is an omnivore and I'm vegetarian. So, whenever we go to parties, I make sure to have options for myself and if people aren't interested in it, more for me. 😂

[@Hehehoohoo-j3d]

U weigh 180 grams? 😂 haha I know it was just a slip up haha

[@ditz3nfitness]

Love people who shows off the possibilities in the vegan diet! It doesn't have to be boring, and you're easily able to gain muscle on such diet! :D

[@razonyespiritu]

things are very diferent when you are over 40, and without protein supplements,and no soy,seitan,products, is not easy at all,on the contrary

[@spellcheck5393]

@@razonyespiritu True. Protein is really difficult to get on vegan diet. Plus soyabean messes with haromones a lot🙈

[@tenr0h]

@@spellcheck5393 It doesnt, its a myth. Check literally all studies lol

[@made.online2149]

@@razonyespiritu For almost all of human history, food was scarce. Meat wasn't eaten for every meal- nor was it eaten every day, nor even every week. There simply wasn't enough of it to do so. And yet, most people were stronger then than the average human today, despite supposedly not having enough protein due to low meat consumption. Why do you think that is? A lot of money has been spent to falsely convince you that what we do to animals is necessary.

[@bryant475]

@@tenr0h Search "Dr. Fuhrman myths about soy", he has a nice article on it.

[@michelejp69]

My ideal food prep - don’t get me wrong I love Derek and Brian. However, I am a. woman and Brian eats huge amounts and Derek’s food is far too complicated. This I can follow and won’t get fat - thank you ❤

[@josemanuelt8737]

Very interesting video. I'd love more like this one, showing another meals you usually eat

[@NimaiDelgado]

I plan to make many more to show the variety of meals I normally eat.

[@josemanuelt8737]

@@NimaiDelgado 👏👏👏😀

[@akilaj5693]

@@NimaiDelgado Variation of the meals is the next challenge Nimai...

[@KevinSummers-ee6ko]

Question: I'm getting conflicting information on daily recommended protein. You mention .8-1g protein per LB. of body weight, but online sources say .8-1g protein per KG of body weight. Could anyone comment on this? Makes a pretty big difference in meal planning. Great video, and I really enjoyed "You Are What You Eat."

[@veryveganmom]

Really eye opening to see what a vegan bodybuilder eats! I'm thinking I need to rethink my portion size, I pretty much eat what you do and I'm NOT a body builder 🤣 Great video!

[@adelam8670]

Vegan isn’t healthy

[@veryveganmom]

@@adelam8670 the academy of nutrition and dietetics and Canadian and British dietetic associations would disagree with you. But sure give us your opinion that’s not based on fact 😂

[@adelam8670]

@@veryveganmom our biology isn’t herbivores it’s omnivore. The bioavailability in nutrients is way lower in plant food’s compared to animal foods. Try grassfed ribeye steak, organic pasture raised eggs. I don’t recommend chicken, pork, or Turkey

[@paulb8251]

@ Adela Maravilla Just because our biology suggests we are omnivore doesn’t condone us into being obligate omnivores. It simply means we can eat both. Vegans choose not to consume animal products since it’s not a necessity. The bioavailability for plants is perfectly sustainable for your health. I studied nutritional science for over a decade so if you truly disagree I would love to read the sconce you are advocating for if you can link it.

[@tankster90]

​@@adelam8670 I think you may need to go back to doing research because you've been misinformed / tricked by those that want to exploit your gullibility for profit at the expense of your health unfortunately.

[@mikeskylark1594]

Excellent laid back clean video! You're such a good person, Nimai. I feel BLESSED to follow you! Keep them KZbin videos coming (not shorts tho)!

[@NotYourJesus]

So what i need now is an airfryer! 😅

[@OneHappyPrincessKawaii]

Can you come to the Moscow and help russian people to be vegan? Stepan asked

[@husseinbeydoun1382]

Omg dude this guy lives off of supplements…. Defeats the purpose. This guys just selling supplements

[@feafea4463]

Just like any gym rat or athletes.

[@carrejt3725]

This was painstakingly slow to watch. It was like scrolling through a personal life story to get a single recipe, except narrated.

[@joeyq9953]

You are so inspiring. You inspire me to eat more veggies. You’re easy on the eyes too 🥵

[@sevenstarred]

nice to have you back

[@jerrseyy1088]

Thank you for acknowledging you aren’t a chef, makes me feel SO much better. Nice to know I can keep it simple, and still make my protein goals without all the fluff. So Thankyou!

[@-johnny-deep-]

Impressive. By my calculations with Cronometer, that day of eating (excluding the morning protein powder smoothie) amounts to just over 2500 calories, 150 gm protein, 328 gm carbs, 43 gm fat and 3000 mg sodium. It's low on selenium, zinc, vitamin B3. It has no B12, iodine or vitamin D, but you said those are in the supplement you take. If you didn't use Tofu, what else would you substitute to get the 70 gm protein it provides? - [ PS - those Vedge products sure are expensive! ]

[@logandillon_]

Loved the video man! Nice to see you making content on here again!!

[@huntersmith1659]

This is great stuff, thanks for posting man! Such an inspiration to many, I really like your fitness journey. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me lose some fat and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!

[@bcheergirl352]

Yes love this video! Please make more videos about meals that you make. I hate cooking and always find it hard to make vegetarian/vegan meals. I feel like I eat the same thing all of the time.

[@NimaiDelgado]

🙏🏻

[@kiloskywalker]

Mannnn I appreciate this video wish more vegans athletes gave out tips like this I been vegetarian for two years & started a fitness journey aswell so I really appreciate 🤝🔥

[@AdrianskiASMR]

So much misinformation in one video...

[@NimaiDelgado]

Which part specifically?

[@Seb7an]

@@NimaiDelgado The whole video. You should stop "teaching" people on KZbin, because you have absolutely no clue about health and nutrition.

[@TyeMorrisVlog]

16:23 +1 for lentils! I love lentils, they're so good for ya, and since my wife is from India (and an amazing cook too) we eat a lot of daal at our house. We cook ours in an InstantPot and it makes for much shorter cooking times, and this translates to good news when we have one of those days where we don't know what we want to eat. You know those days, amiright? "What do you want to eat?" "I dunno..." 😂

[@tharanganakasthuri2474]

Keeping the prepared food in separate pyrex dishes a the best thing . Food Taste fresh . served in the bowl when ready to eat 👍

[@GRS747]

Thank you. Great video. Do you have a list of the supplements and foods you mentioned in this video?

[@isabong]

Hey Nimai loved the video. Could you create another video explaining how you went from your engineering job to an athlete/business man? I am currently working as an engineer and hate it and want to do something related to health and fitness. Love from Chile.

[@NimaiDelgado]

Would love to make a video like that. I’m going to be making videos on how to find your purpose in the near future. Thanks for the suggestion

[@msmsmsms4262]

So glad you are back to posting this type of content! Thank you!

[@Alaskaventureswithbrodie]

Music was a tad loud while you were talking. 😊

[@losi4570]

This was a great video. I made a grocery list and menu while watching it. Great/easy ideas and info!

[@zenCS2]

Glad to you have you back Nimai! As someone who has struggled for most of my life being underweight, this video has me focused to put on some healthy weight once and for all. Keep it up and thank you my friend!

[@eydiegarcelon8889]

I love this type of prep work. I "ingredient prep" instead of "meal prep"...... a lot of different containers of items, to then toss together as I want them! I am a newbie here.... from Derek Simnett's channel. Hi from Northern Minnesota 🙂

[@astrologywithlin6419]

Great video! I love how real you are. It's so refreshing! Thanks for an amazing video! :)

[@raymondooi5967]

we need more videos from you !! especially meal prep content

[@NimaiDelgado]

More to come!

[@justandrew3531]

I just watched you on Netflix. That show changed the way I look at food and myself. I have a lot of health issues high blood pressure borderline diabetic other heart issues high cholesterol etc. I am ready to make a change in myself and my life. That show showed me I could still eat things I like and be healthy while doing it. I just wanted to say thank you 🙏 I found you while searching for vegan recipes. I usually am strictly a meat eater and if it doesn’t have meat it’s not a meal. I have decided for myself to make a change. I just subscribed to your channel so that I can get an idea of what it means to be vegan and cook like a vegan.

[@AndrewPawley11]

For more great information on vegan nutrition, visit the Nutrition Facts You Tube channel. Its full of wonderful, fact-based information and advice on diet and nutrition offered by Michael Greger MD, formerly of Cornell.

[@ElvisAustin15]

Yay, great job on your video, information, and presentation. You're a big strong guy but you're also so darling. So happy your voice is out there. I went vegan for the animals over 20 years ago. Of course that benefits me and the planet as well. I've been wanting to build my body more and found your video really helpful, how to do it in a healthy and thoughtful (and compassionate) way. I'm so proud of you! Thanks for the video.

[@Wadetrtl]

Kinda off-topic, but I love how you speak calmly! I feel like nowadays everyone speaks super loud and fast, for no reason. And great video otherwise too!

[@kittyco0n]

Not sure if anybody mentioned it yet but you got it wrong with the recommended protein amount. It's 0.8-1g per kg bodyweight, not per pound. Your chart even said it 😉

[@1supersayian]

It plateaus at 1.6 g per kg so roughly .8 g per lb

[@remixisthis]

Happy you shared this. We need more simple high-protein vegan recipe content! I also use a rice cooker and air fryer in tandem to cook meals and it’s good to bring the word out there more

[@isabellezionchipochaishe7103]

We need grandma's lentil soup recipe please!!!

[@MarathonMindy]

Thank you for this, I am raising my kiddo plant based and you are an inspiration that it can be done and she can thrive on it. More videos like this please!

[@ponnamy]

Please read the book "Becoming Vegan: The Complete Reference to Plant-Based Nutrition (Comprehensive Edition)" by Brenda Davis, RD and Vesanto Melina, MS RD for proper vegan nutrition guidance. Refer to chapter 9 : Expecting vegans- Pregnancy and Lactation. And chapter 10 : growing Vegans Happy vegan journey!

[@nickyp1435]

I was raised vegan along with my two brothers. No supplementation beyond b12 enriched plant milk. My parents educated themselves which im very thankful for. You got this.

[@desmomotodesmomoto2033]

Hey, Goatis just released a video about you, Tell us what you think.

[@abihfritz]

So glad your making content on youtube again!!! Also just bought your pre workout for the first time and it’s straight 🔥😍

[@emilymora8954]

Love the video! Thank you for the ideas. :) I'm only concerned about the creatine, isn't that from animals?

[@jordansmithchannel]

This is really helpful as someone who has been attempting to gain muscle on a plant based diet. I really appreciate how organized and calm you are.

[@adelam8670]

Plant based isn’t healthy

[@jordansmithchannel]

@@adelam8670 LOL then why are you here?

[@adelam8670]

@@jordansmithchannel to help you. Eat grassfed beef ribeye, pasture raised organic eggs,

[@sschreck08]

you thought you had yourself some prey, huh? Lol. We eat food that is vibrant with color and life, not death.

[@adelam8670]

@@sschreck08 you’re contradicting yourself. Red meat is vibrant also eggs

[@santoshpss]

You would imagine a chicken? Flavor it? I'm pretty sure you didn't mean that, right? I mean, what's the point of being a vegan if we talk about how animals taste bland on their own without "flavoring" them. Please tell me that wasn't intentional.

[@turnmeondeadman4221]

It’s just a chicken

[@santoshpss]

@@turnmeondeadman4221 What the fuck are you talking about?

[@dawson0610]

Um creatine , b12 and real omega 3 is not vegan lol. Vegans can not naturally get all the nutrients they need like meat eaters can which is why they all need to supplement. Granted Nimai looks very fit but what he eats is not the norm for most vegan from what I have seen.

[@elpivottol]

The fuck are you talking about big fella

[@Cashewsandcarrots]

Love the smoothie! I actually make a similar one each day but I toss in a 1/2 cup of white beans for added protein and fiber:)

[@TheParadigmShiftTV]

Thanks for this. Looks very similar to what I eat in a day. Good to meet you in Vancouver at Planted Expo. Cheers!

[@tiffanytracy1080]

LOVE THIS!!! As a Vegan I love seeing athletes bust silly protein myths. You’re awesome.

[@rudygarza3248]

Make more food videos. 🙂 Good job with videos.

[@NimaiDelgado]

Thank you! Will do!

[@Lezamameme]

Thank you for an easy tofu recipe.

[@kingkobra9999]

5:55 "I weigh about 180 grams"... okay Ant-Man 🤣

[@pgonza77]

Great video!!!! I would love to see more recipe videos! Love to see the variety you have bro.

[@NimaiDelgado]

Thank you!

[@RastaJoshEmpire]

Hi Nimai I’m glad to be a rookie on your channel I got the honor to listen about you at the ON purpose podcast recently …. Wow What would you recommend taking creating in caps or pulver in additional to a protein shake and why ? 😁

[@onehundobri]

Amazing video 👏🏼 👏🏼 👏🏼 so helpful. Going to prep these same foods this week

[@MJo453]

Loved your content bro amazing video love from Indian vegetarian

[@makeupbyhaydee2472]

Wohoo hi nimai ! I’m checking in a new air fryer 😅 I just sow the one you using 😍 thank you for this video !

[@ajkgroup8465]

Love the video. Thank you. I would love to see you do shorter videos explaining your morning shakes and supplements for non bodybuilders. Your overall message is an inspiration to me. TK

[@meatflake]

I really started feeling awesome since I started eating this type of food.

[@peterjensen6645]

5.56 Is it true that you only weigh 180 grams ? you look so big :)

[@LeePuu]

omg, dis vid is clutch!

[@AzDoll714]

Please do more what I eat in a day videos

[@bartowflorida]

I just looked up the supplements shown in this vid and they seem very healthy and legit! Probably the best ingredient I’ve seen for protein, especially without added sugar

[@jbarkerhill92]

Good point that being plant based isn’t just eating peas, carrots, lettuce like the stereotype. Need whole grains and legumes to pack in calories, especially as a large stature male

[@razonyespiritu]

but too much fiber is not good neither

[@anxitea5658]

its the netflix guy heheheh

[@jordanbeagle5779]

Ngl “ I weigh about 180 grams” was comedy gold

[@brassic1768]

"I weigh 180 grams" 😂😂😂

[@donatina1987]

Omg thank you soooooooo much, that’s the bets way to eat. A lot not too often, healthy... omg thanks.

[@mclovin8802]

Ridiculously convenient lmfao trying to transition into a vegetarian lifestyle as of like 20 mins ago

[@NimaiDelgado]

That’s awesome! Glad you found this video.

[@seanogorman3617]

You got this. Vegan seven years never felt better. Plan it right and you’ll thrive

[@darrenhadden1037]

Awesome meal plan nice and simple is key. I'm sold on buying an air fryer! Thanks Nimai!

[@AlishaStranddd]

Hi! What spices do you mix your tofu with besides the Coconut Amino Acids & Paprika? Looks yum! Thank you!!

[@frankiemaejenkins821]

You look & sound Great in your videos on U-Tube Some old-time constructive criticism from my personal heart. ❤ I beg of you to let go of the beans. The underground grown potatos are often grown in arsenic. Peel your fruits & vegetables because of pesticides which have grown into the skins of the fruits & vegis from crop dusters spraying to kill some Bugs on spinach, for example. . Thanks for your vegan videos. Sincerely, ❤

[@psbjr]

Just microwave the sweet potatoes covered...requires zero oil. A medium sweet potato takes about 4-5 minutes depending on your microwave. So much easier than doing all that prepping.

[@Johndoe-wm3ns]

You are an inspiration mate proving what vegan ism can do for someone who does it properly respect mate

[@greenandgreatfood]

Looks great! Thanks for sharing 🙏

[@dinahclarke533]

What serving size would you suggest for this particular meal for a woman ? I’m looking to continue body building but get my protein vegan style ?

[@johnfowler7266]

Sorry… that is total bollocks!!! If you are getting a good range of amino acids from food variety.. then you are getting vitamins and minerals!!!!!!!

[@maneeshapte6883]

What’s the macro breakdown of this full days worth of eating? Like how many grams of protein, carbs, fats?

[@Andrewmcgregor2024]

Omg, I can't believe that you are a vegan . How big your body muscle and looks so gorgeous. I've been on a vegan diet for almost 2 years but it's very hard to get muscle. And I've been watching many vegan bodies in you tube , however your body muscle is the best among other, you looks so healthy, gorgeous and fresh Thanks for sharing, this issue was what I'm looking for as a vegan to gain body muscle. I do subscribe and follow from now ❤❤❤❤❤❤

[@MiguelSanchez-tj8nu]

Great video, i love the advice. I just smashed that like and sub button lol. Im on my vegan journey again. How does amla powder taste? How much does it alter the taste of the shake?

[@hsayli]

What I don't understand with your protein intake is that you are 180lbs and multiply it with 0.8. As a result you get about 144g but is this not too much? Were you not supposed to calculate that based of Kilogram instead of lbs?

[@wcatterton]

Nice video however it would be helpful to know how many, for example, sweet potatoes or tofu and broccoli you put on a plate! I know I want to aim for 150gms of protein a day but I have a hard time finding the right portion of protein but more importantly how much carbs and fats per meal for say a 3 to 4 meals/day. I don’t want to be a robot and weigh all my stuff but I like to know roughly what the size should look like that makes sense. Thanks so much for all you do!

[@jamarreid5939]

Any advice for someone who has a high metabolism trying to eat more plant based and gain weight or muscle. I'm asking because im 36 trying to get bigger, but I weigh 126. A lot of the time I eat, I end up going straight to the restroom, and I know it's because of high metabolism. Any advice?