EASY Vegan Meal Prep for Weight Loss! (High Protein)
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- Опубликовано: 20 май 2024
- Get the recipes, grocery list, and nutrition breakdown here 🥬 ⬇️
thevegangym.com/easy-vegan-me...
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Let’s face it, most weight loss meal plans SUCK... 😅 Tiny portions that leave you feeling hungry 5 minutes later... bland "diet food" that tastes like cardboard and pushes your cravings into high gear... no wonder most people feel discouraged when working to burn fat. But that ends with this super easy and delicious vegan weight loss meal prep! 🌱 At just 1,600 calories per day, I was surprised by how much food we were able to pack into our lowest-calorie meal prep yet. And since most people need more than 1,600 calories per day (even when working to lose weight), I’ll show you how to make a few super easy adjustments to make this meal prep work for you and your goals. I hope you get tons of value from this video! 💪
Daily nutrition facts for this meal prep:
✅ 1,600 calories
✅ 126 grams of protein
✅ 194 grams of carbs
✅ 54 grams of fat
✅ All vitamins + minerals!
0:00 - Overview
0:29 - How to adjust this meal prep based on your calorie needs
1:11 - How to save time
1:19 - Start dinner prep
2:29 - Prep lunch
6:24 - Finish dinner prep
7:41 - Prep breakfast
9:21 - Prep snacks
10:17 - Nutrition breakdown
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Hey, friends! I hope you get a ton of value from this video! 😊 I'd love to know... What vegan meal prep would you like to see next? 🌱
It would be interesting to see meal prepping components and using those in different meals instead of 3 meals! Might be fun!
would love to see a high calories vegan meal prep plan
Awesome ideas! Thanks for sharing. Tip, Kale stems are great cut up in soups or as a cruchy treat with Hummus and other veggies, Collard stems are great too. Happy new year✨🍾✨
Looks yum and i'm not vegan.
How about a bulking meal plan? 3000 - 4000 cal
I'd love to see more of the 1600-2000 calorie meal prep. Grateful that you didn't use very many specialty items. I'm on a limited budget. Maybe you could do a budget meal prep if you haven't already.
Great idea! We actually have a budget meal prep in the works! Thank you for watching and leaving a comment! 😊🌱🙏
@@TheVeganGym I’d appreciate a little bit lower in sodium 😊
Same,@@martinthatfirl . After watching Dr. Gregor's videos, I'm on a mission to get as little sodium as possible.
Please check out my recent youTube Video 114g protein 1614 calories. It's also very budget friendly, no use of protein powders :) - ruclips.net/video/e_JrMhiDCtY/видео.htmlsi=zVwxpRQcayVXwfrq
So great to find videos on high protein vegan meals! Can you do maybe a 1400-1500 calorie meal prep?
struggled with weight, finding a solution in a vegan meal plan. This 4-day guide with 126g plant protein/day transformed my approach. Aspect health became my priority, embracing nutritious, satisfying meals. 🌱🥗
Love to hear that! We should have more meal prep videos on the way! 🙂💚
More videos like this please!!!! I need more meal options that give full nutritional profiles and also not so many calories! LOVE this, make it a regular weekly series please ❤
Glad you loved it so much! Just in case you haven't seen our other meal prep videos, here are some others:
ruclips.net/video/OYiiA9dgIEU/видео.htmlsi=D4TG_yVPqy50tCdj
ruclips.net/video/YKexhe17gTE/видео.htmlsi=cRd1I4fMJUVQ4OUL
ruclips.net/video/Iw8L4K6pM6U/видео.htmlsi=81ipuFIPWWr2vWRe
ruclips.net/video/AQxG258gOx8/видео.htmlsi=afR19GUG6I7LgLnA
Thank you for providing meal prep that doesn't have a million ingredients but still gets all the nutrients needed
We try to keep things simple here! 💪
Thank you so much for doing this video at a lower caloric intake!!! Almost all of the vegan meal prep videos on RUclips are set at over 2000 calories. I am petite so I have to recalculate everything. BRAVO for giving us an add-on option!
Glad you found the video helpful!! Let us know what your favorite meal here is! 🌱🙂
Leif and team, thank you for another great looking meal prep. We really appreciate how simple your directions are to follow and the focus on adequate protein not at the expense of overall nutrition. Looking forward to trying this one not this week but the following 😊
Our pleasure! Thank you for watching and making use of our meal preps! That makes all of the work worth it 😊🌱🙏
Yay! I was hoping for a lower calorie meal plan. Thank you!
You're so welcome! Thank you for watching and leaving a comment! 😊🌱🙏
You are a life saver sir! I use all your meal prep videos and recipes every week. Thank you so much for taking the time to put these videos together, and also posting all the macros. Amazing, simply amazing. I shall use this prep video for this week!
You are so welcome! Thank you for watching and making use of our meal preps! That makes all of the work worth it 😊🌱🙏
I've searched so hard for nutritionally complete high protein vegan meal plan to no avail. But FINALLY I come across your channel and this gem. Thank you so much.
Thank you so much!! You may be interested in our other meal prep videos! 🌱🙂💚
ruclips.net/video/YKexhe17gTE/видео.htmlsi=dNm5pWiePUphKadr
ruclips.net/video/OYiiA9dgIEU/видео.htmlsi=SQNHsToXnSP-S4zP
ruclips.net/video/Iw8L4K6pM6U/видео.htmlsi=lH93K5RvG0c-rf1m
ruclips.net/video/AQxG258gOx8/видео.htmlsi=aD0D26pMaCbbCPbC
My son and I are vegan now. How did we do it? Anders' and Leif's "Easy Vegan Meal Prep" videos. I do the meal prep, my athlete son eats them (recently chosen basketball All Stars team in high school AFTER going vegan). THANK YOU THANK YOU A MILLION THANK YOU Leif and Anders for these videos. With these three videos I think I can go on for quite a while! Did I mention thank you? You making the world better and you've certainly changed our world! u rock
That is amazing news!! Congratulations to you and your son. We're so glad that we can be part of your vegan journey. 🌱🙂💚
Thank you so much for putting so much effort into this meal prep series 💓
You're so welcome! Glad you enjoy it! 🌱🙂💚
i am so so glad I found this channel because I been so lost on how to lose weight trying to transition to becoming vegan! thank u so much for the recipes, the videos and not charging us for all of this because someone like me who is low income can not afford to pay for ebooks ect these other ppl try to charge just to lose weight smh im already obese im paying the price health wise im suffering! thank u please keep them coming! im definitely following these recipes!
Thank you for sharing this! Your story is the kind of thing that motivates us to keep putting out amazing content!
Yum! All three meals look so good, it’s hard to pick a fave!
I love how much fun you have while filming 😂👍 Thanks for making these videos, you’re taking all the guess work out for any new vegans!!
Making these videos is a total blast! 🙂
Absolutely love this channel and your guys’ videos and passion for nutrition ❤❤❤
Thank you for the kind words! 🙂💚
I love the channel, and I can’t get enough of these vegan meal prep videos! It would be awesome to see one a week or every other week. Keep up the amazing and detailed work!!!
Glad you're enjoying them! 🙂💚
Really appreciate how much effort went into this video, from the beautiful filming to the editing and all the helpful tips and information. Thank you so much!
So glad you found the video helpful! 🙂💚
Id love to see you guys do more what I eat in a day or week I love those types of videos I get a lot of good inspiration ❤ Thanks guys and happy new year 🎉
Love that idea! We'll see what we can do. 🌱🙂💚
I love that it’s just a few ingredients! I need simple in my routine. This is fantastic in so many ways!
We're really proud of the simplicity of our recipes! 🌱🙂
Please more of these kind of videos! Love it!
We have more on the way! 🙂💚💪
These are my favourite videos on the internet!! They would've helped me out so much when I was struggling to think of ideas for high protein low calorie meals.
Love to hear that! 🙂💚
OMG! I love this! I would definitely like to see more of these videos! Thank you!
Glad you enjoy it! We have more on the way! 🌱🙂
Absolutely love this channel and your guys’ videos and passion for nutrition
Glad you love the channel! 🌱🙂
Great video!!Just what I needed to see! Back on my weight loss journey and been trying to figure out recipes for my meal prep! Hope to see more of these types of meal prep videos!!
Love to hear it! Here are some more of our meal prep videos:
ruclips.net/video/YKexhe17gTE/видео.htmlsi=kV7qN1q_M97kam4k
ruclips.net/video/OYiiA9dgIEU/видео.htmlsi=vjGAnCuZf2h2dTqT
ruclips.net/video/Iw8L4K6pM6U/видео.htmlsi=5n5MViv9HXG8hjFp
ruclips.net/video/AQxG258gOx8/видео.htmlsi=vLMtM4r7jqNYtJzI
@@TheVeganGymoh I’ve been checking them out just made the lentil Bolognese last week. Just trying to stick in my calorie limit ish 😅
I love how simple the meals are, It's very convenient.
We love the simplicity as well! 🙂
YESS you have the MOST legit meal preps out here
Love to hear this! We strive to be the best! 🌱🙂
These videos are great. I meal prep all the time and love seeing how others do it.
Hope we are giving you some helpful tips! 🌱🙂
Thank you for the inspiring meal prep! It's great that you show plans for different calorie needs. It's great what you're doing for the vegan community. Stay healthy and happy! 🤍
Love that this inspires you! Thank you for the kind words. 🌱🙂
these videos just keep getting better. which is saying a lot because they already started out being pretty phenomenal. was hardcore just stressing about how busy i was and how i didn't have energy to calculate how to get proper protein while staying in a deficit this week. i was wondering how i was gonna strive for my current witness goal this week, and then i stumbled upon this video right on cue. I'M SO GLAD YOU GUYS RELEASED ANOTHER ONE! KEEP IT UP! these are my holy grail. plus i'm learning SO MUCH and can take these principles and apply them to my own easy recipes
Thank you so much!! We have more coming your way soon! So happy to hear you're learning so much. Got any ideas for future meals? 🌱🙂💚
thank y'all so much for these meal prep videos! they are very helpful
Glad you're enjoying the meal prep videos! 🌱💚
This is seriously the best channel ever!!!! I watch all of your videos religiously and listen to your podcast on my hikes. Thanks so much for the constant inspiration and motivation!!
Thank you so much for the kind words!! Glad you're enjoying the content. ❤
This content is actually insane - simple recipes that look delicious, calorie and nutrient breakdown AND a shopping list! Can't wait for this channel to blow up
Love seeing comments like this! We pride ourselves on making simple, engaging, informational content!
I love that you rooted this in daily nutrients. That is so rare to come by and a huge concern of mine! Thank you!
We strive to be detailed-oriented in everything we do!
This is everything I needed. Thank you so much for such quality content ♥
Love to hear it! Thanks for the support. 🙂💚
Can’t overstate how helpful this is. Thank you brother
Glad you find it helpful! 💪
moment of appreciation for the effort put into this beautiful and aesthetic finishing shot of all the meal prep at 12:45. gorgeous!
We work hard to make our food look beautiful! 🌱🙂
I love the simplicity but still getting all the nutrients needed. Great recipes. Very doable! I especially like that you don’t use oil to cook. Its not necessary and since its the most calorie dense food there is, best to avoid. I have stainless steel pans but water saute on lower heat and it works great. A little water or veg broth is all you need.
Totally agree with your viewpoint on oil! We try to avoid it whenever we can. 🌱🙂💪
Starting vegan and was overwhelmed. BUT your info has made me feel so comfortable moving forward! Thank you.
We are SO GLAD our videos are helping you with your vegan journey! 🌱🙂💚
I love vegan meal prep videos. You guys really do your research
We pride ourselves on our research and detail-oriented approach!
Your videos have helped tremendously with getting myself to a healthy baseline and I am extremely grateful for the content you make every day! My mental health has always interfered with my ability to take care of myself and on top of being a whole-foods vegan, it all compounded and made my added more stressors to the hell that has been my life. Thank you so much!
This kind of comment really makes my entire day. Thank you so much for sharing! I am so glad that the videos are able to help you physically and mentally. So glad to have you in the community! 😊💚
I made this meal prep this week and it was so great. Everything is delicious, I felt super satisfied and energized, the nutrition was amazing and my macros were exactly where I needed them to be for my current training! I’m going to use all of the recipes you have posted and can’t wait for more of these videos in the future. Thank you for these!
We have more coming your way! 🙂💚
@@TheVeganGym I can’t wait! So glad I found your channel!
You got a new subscriber. Like your meal preps and impressed with as many subscribers as you have, you still respond to a lot of comments. Personally i like creators who interact with their subs.
You are so very welcome, thank you for subscribing! 🙏Our viewers are the BEST (I might be somewhat biased, but for real!) and I'm honored when people take the time to leave their thoughts. The least I could do is take the time to reply! 😁
Thank you so much shows us how the nutrition protein how it works for our health thank you again
I'm glad you found the video helpful! 🌱🙂
This looks so good! That sweet potato bowl looks similar to a frozen dinner I used to buy from Trader Joe's except the Trader Joe's version had cauliflower rice & tahini dressing. You have inspired me to recreate that dinner next week, so thank you!
Interesting! Let us know how your recreation goes! 🌱🙂
Thanks for another great video! Please keep these lower calories meals coming for us petite ladies! 😂 ❤
Glad you enjoyed it! We'll try to plan more with lower calories! 🙂💚
Just made this, it took about 90~ minutes, I just want to say your meal preps are an absolute game changer for a busy uni student! And I’m glad this was on the lower calorie side so I have more room for snacks!!
Love to hear it!! Check out the other meal prep videos on our channel as well! 🙂
This is amazing!!! Thank you so much. ❤
Glad you love it!! 🙂💚
Great video!! All of the nutrient information is so helpful.
Glad you enjoyed it! Any meal requests for a future video? 🌱🙂💚
I’m living in Taiwan and so glad that most of these ingredients could be found here !Thanks for sharing this amazing recipe😊
Very nice! So glad you're able to replicate this meal prep. Please let me know which meal you like best! 😃💚
Thank you so very much for these videos! I especially appreciate the grocery list and recipes!
Is there a substitute for seitan? I have a gluten/ wheat allergy.
I would sub out seitan for tofu!!
Thank you these recipes are great definetly will be doing this.
Love to hear it! Please let us know what meal you like best! 🙂💚
@@TheVeganGym I tried the tofu chickpea sweet potato bowl delicious , did a oil and vinegar dressing delicious Thank you
thank you for creating this video!!! so so helpful :D
Glad you found it so helpful! 🌱🙂
Thank you so much! Love these videos and really helps me 🙏
Love to hear it! 🌱🙂
These videos are very helpful 👍🏻
Thank you !
Glad you found them helpful!
These meal prep are awesome, yummy, and easy to make. Thanks and keep going!
We have more meal prep videos on the way!
I'm so impressed about this video❤
Thank you so much! 🌱🙂💪
This is great and really helpful for my family ❤❤
That's so great to hear! Check out our other meal prep videos:
ruclips.net/video/YKexhe17gTE/видео.htmlsi=kV7qN1q_M97kam4k
ruclips.net/video/OYiiA9dgIEU/видео.htmlsi=vjGAnCuZf2h2dTqT
ruclips.net/video/Iw8L4K6pM6U/видео.htmlsi=5n5MViv9HXG8hjFp
ruclips.net/video/AQxG258gOx8/видео.htmlsi=vLMtM4r7jqNYtJzI
This is great! Thanks for sharing
You're very welcome! Thank you for watching! 😊🌱
This is just the best. Thank you
Thank YOU for watching the video! 🌱🙂💚
Exactly what i was looking for 🎉
Let us know what you think! 🙂💚
Lol loved how the spoon got stuck in the oat jar! ❤
Ooo my toy monkeys like the banana boats!
Like how u show people what nutrients they're getting at the end. I need iron bc of heavy periods in menopause.
We love to know exactly what's in our foods! 🌱🙂
Thank you for doing a lower calorie meal prep! I’m on an 1800 deficit so this is perfect for me when I add in my snacks, appreciate all your efforts guys
Glad this is helping you! This meal prep sounds perfect for you! 🌱🙂💚
These are great meal ideas! Thanks!
Glad you enjoyed the video! 🙂
Love the meal ideas 😊
Glad you love them! 🙂
Thanx for doing this 💚
You are so welcome! Thank you for watching and leaving a comment! 😊🌱🙏
This is a brilliant video, going to try this next week!
I don’t live somewhere with a lot of kale, would a mix of spinach and bak choi be an adequate substitute in the tofu bowl in terms of micronutrients? Thank you!
Yes, your substitutions should still work! Please let us know how it works out for you! 🌱🙂💚
Love this!!
Yay! Thank you for watching and leaving a comment! 🙏😊🌱
Dope. Thank you.
You're so welcome! Glad you enjoyed the video. 🌱🙂
I love this! Do you have any suggestions for a high protein gluten free option instead of the seitan?
Tofu and tempeh are great gluten-free high-protein options! 🙂💚
love these meal prep vids, very helpful. I have noticed it is a lot of slat however.
Glad you're loving the videos! As an athlete, I need more salt in my diet. That's why there is sometimes more salt than you need per day.
Thank you for the informative video! Have you considered incorporating quinoa into your meals for a protein-rich option at any time of the day?
Yes, we love using quinoa!
I'd love more of these low cal meal prep videos. Thank you for the great content. 😊 🙏
I am wondering why the sodium is so high though 🤔
Because I like salt 😅 you can just cut the sodium and tamari to make the sodium whatever you want 🙌
all of this looks amazing, Can you sub out sunflower or pumpkin seeds? And maple syrup instead of agave? 💚
Both of those can work for sure! 🌱💚
I made this exactly as the video/recipes indicated. I logged everything into MFP just to adjust for differences in products used etc and my calorie counts were well over 1800. I re-checked and noted that I used super firm instead of extra firm so there were 100 or so calories there but even so the other meals were off quite a lot.
All of this was logged in Cronometer and I detail the nutrition breakdown at the end of the video. You can also find the nutrition facts here: thevegangym.com/easy-vegan-meal-prep-for-weight-loss. There’s naturally some variance in nutrition from different food products/companies and nutrition databases.
Great video! Love from Italy❤
Thank you for the kind words. Glad you enjoyed the video! 🙂💚
Using Aquafaba would also help the seasonings to stick.
Love that idea! 🌱🙂
Very useful video! I want to start into meal preps this year to save time and money and I really want to try this.
A question: what’s the app you’re using to track calories?
Those are great reasons to get into meal-prepping your food! The app is called "Cronometer"! 🌱🙂
Can you make more weight loss videos like this? I need to keep my calories around 1500. Love what you are doing and how you are so focused on complete nutrition.
We have more meal prep videos on the way!
Please tell me what kind of wraps you are using.
Great video. Thank you for your time and information.
In this video we're using high-fiber, low-carb wraps from Olé!
Anyone know the best grocery store to shop at for this meal plan?
Hello ! thanks for sharing the recipes
To do the exact same recipe but with the foods we have available in France (tofu, seitan, etc.) we reach 122g of protein for 1900kcal.
Another note: the tofu gets too dry after staying that long in the oven, I would suggest only 25min-30min total in the oven.
other than that we indeed reach all the nutrients for a day (potassium a tad low still) but the rest is good
Thanks for the tofu tip! 🌱🙂
This video was great!
Thank you! 🙂💚
Love the video.
Glad you enjoy it! Do you have a favorite meal from the video? 🌱💚
I vote for dinners.@@TheVeganGym
This is 🔥🔥 recipes look yummy too!
Glad you enjoyed the video! 🔥🔥🔥
Looks great! I’m personally not into plant derivatives. Can you do a whole plant version?
Love this idea! We'll see what we can do. 🌱🙂
Thanks for the help.
Changed to a meat free diet just because it saves money. Food shopping in the UK is so expensive at the moment if you eat meat. Saving around £20 a week by going vegan.
Love to hear it!
Loved the video, am definitely going to adapt some of these to be soy free since I'm allergic. I would love to see a soy free version though!
Love that idea! Here's our soy-free meal prep! ruclips.net/video/_PMvN-MYNvk/видео.htmlsi=m_u8u2Ev3W_CAJue
Hi there as a small 58 year old woman, Ideally I'd like to lose about 20lbs. According to the TDEE calculator, to lose 1lb per week, I can only eat 1181 calories per day which is too little for me to stick to and I worry about wrecking my metabolism. I'm going with 1300 instead and doing high intensity workouts pilates and some weights most days. I want my diet to be sustainable but I do want to see progress. What do you think about going this low. Thanks for your videos, we're surrounded by carnivores and protein obsessed doctors these days!
Great video❤
Glad you liked it!! Thank you for watching and leaving a comment! 😊🌱🙏
I love the meal prepping videos, they are super helpful and fun to watch! I would love to see a bit more calorie meal prep, maybe 2500-3000 kcal? I try to gain weight and even if I wouldnt, 2100-1800 kcal is pretty low on calorie intake if you have a normal busy every day life xD So it would be awesome if you could do one video on higher intake :)) P.S.: I love the little outtakes in the video, keep those in :)
Glad you're enjoying the videos! We'll try to get more higher-calorie videos in the lineup. 🌱🙂💪
This is fantastic , I’m trying to lower my body fat percentage so this is perfect. thanks so much 😃
Love that goal and I'm glad this meal prep is working for you! 🙂💚💪
Not sure if this has been asked before but, what app are you using to get all your nutrition calculations? TYIA 😊
It's called "Cronometer"!
Question: best replacements for protein when you are gluten free (no seitan), and allergic to soy/tofu/nuts? 😅 please 🙏
Absolutely! For gluten-free and soy/nut-free protein sources, focus on legumes like beans, lentils, and chickpeas. They're versatile and protein-rich. Also, consider seeds such as chia, hemp, and pumpkin seeds for additional protein and nutrients. These options are great for a variety of meals! 🌱🙂
@@TheVeganGym thank you 🙏 I will try, although I can’t tolerate hemp seeds anymore either 😅 will give the others a go 💪
Hi. I'm new to this channel. I would like to know if there are alternatives to Seitan because this is not available in my area. Thanks
Great question! There are definitely alternatives to seitan. Things like tofu would be great soy alternatives. Chickpeas and lentils are also protein alternatives but they may not work perfectly in this meal prep. Hope that helps! 🌱🙂
@@TheVeganGym I truly appreciate this. Tofu it is 🙂🙂🙂
thank you so much for your content. next idea could be a vegan meal prep plan for weight gain maybe like 2500 calories?
Love that idea! We'll see what we can do. 🌱🙂
Great recipe ideas. I think I would just opt for more tofu in place of the seitan, I'm not a fan of seitan.
That's definitely an option! We love tofu here as well!
Amazing video!
Glad you enjoyed it! What meal looks the best to you? 🌱😃
@@TheVeganGym The breakfast and seitan tacos !
Curious about what your thoughts are on the amount of sodium and how you might cut that in half.
When it comes to sodium, I usually take the approach that I'm an athlete so I need more sodium in my diet. You may be interested in one of our more recent videos where I discuss sodium quite a bit: ruclips.net/video/5UknYoFCEig/видео.htmlsi=AhsDwA0nnenh3kxA
@@TheVeganGym Thanks I'll check this out! I'm not an athlete lol and I have been turning to more plant based meals to try to lower my blood pressure so I'm also mindful of my sodium intake. I have been enjoying your videos and looking forward to trying out some of your meal preps.
I’m allergic to bananas. What would you recommend instead of the bananas?
What software are you using at the end to view the nutritional information?
It's called "Cronometer"! 🌱🙂