3 High Protein Plant Based Meals | What I Eat In a Day
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- Опубликовано: 2 июн 2024
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Hey gang! If you're not sure how to eat enough protein on a plant based diet, this video will help you out. I show three meals I ate across a day that totaled to 132 g of protein. At my weight of 185 lbs (84 kg), if you follow the standard recommendations from sports science to eat 1.6 g protein per kg of bodyweight, then I almost exactly hit that recommendation with ease! So high protein plant based meals are no big deal. You eat whole foods, eat enough calories, maybe use a scoop of protein pwoder (if you want), and you're good! A lot of you recently asked for "what I eat in a day" style videos, so here you go. This video is literally me just documenting everything I ate this past Sunday. I hope it's helpful and you guys get a lot out of it. Let me know if you want to see more!
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For those who try out the ranch dressing, start off blending the ingredients with 1/2 cup of water, then add more water 1 Tbsp at a time until it reaches the desired consistency as you blend. Sorry, I forgot to mention the water in the video! 😬 lol
Two videos ago you said we didn't need a "high protein diet"
can you explain your "double think"
Yes please more of these videos. Looking to go plant based so would love to see you meal prep and what you eat daily
I love the fact that you're plant-based, vegan, whatever you want to call it. Derek Simnett got me into calisthenics and veganism about 6 or 7 years ago, and I've been practicing both religiously since. Great to see another RUclipsr to learn from!
@Jonny Williams Since I started exercising and eating vegan at about the same time, I'm not sure which causes what health improvements, but yes, overall I'm healthier than I was even in my twenties (I'm 38 now).
@@Linkous12 Probably because you left the Standard Western Diet. Veganism will eventually kill you or cause catastrophic health problems.
@@dragonofhatefulretribution9041 Could you link some studies (preferably peer-reviewed, and/or meta-analyses) that back up the claim that veganism will kill you or severely harm your health? Because all the ones I've seen have said the exact opposite.
@@Linkous12 Just listen to an actual nutritional scientist such as Professor Bart Kay as he destroys all vegan propaganda. None of these vegan/plant-based clowns dare debate him and he challenges them all the friggin time.
@@dragonofhatefulretribution9041 So no studies. Got it.
Very informative. I was clueless about what could someone eat during a plant based diet. I'll be waiting for your next video on the topic. An amazing source for food recipes.
Plants seem to be the way to go. Inside two month brought my cholesterol down to ideal from dangerously high--gave up my salmon. I'm poor and appreciate how cheap dry beans are, and, when seasoned Moroccan or Ethiopian style, are even more interesting than the standard meat offerings. I'd love to see more of your plant-based videos.
Salmon was a culprit of your high cholesterol? That's my "go to". ;^((
@@bw6078 It was. I must have trouble using cholesterol from food. Salmon seems to have a lot it, too. For most other people, it might not be a problem. If it's genetic, then that's weird, since most of my family are salmon loving Scots who live into their nineties and older. Perhaps high cholesterol isn't always a bad thing? Or I'm just unlucky?
Why type of salmon were you consuming? Meaning we’re you consuming wild caught salmon? Did you make sure they weren’t farmed raised with additives colors added to it. Curious about the quality.
@@GegeP1804 Like most health nuts, I was careful about the quality of the salmon. (Wild caught, always.) The fact is, salmon has a lot of cholesterol. I don't like talking beyond what I know. I just know I removed animal protein from my diet (in this case, wild caught salmon), my cholesterol numbers dropped to ideal levels.
As to ceteris paribus, dropping the salmon was the only change in my diet, etc.
I love this, just found you today. I’ve been going pretty hard in the gym recently and I’m trying to figure out different things to mix in with my diet. So thank you please keep it up! Do what you love.
I love these daily vlogs. Good job, Brian. You're such a calm cool dude! I'm glad awerage men can relate to you in a positive way (especially with introducing them to WFPB diet)!
Really looking forward to this aspect of health and fitness through your perspective. Looking forward to more!
That was super helpful and informative! WIll definitely be trying these!
Excellent video, have just started eating a whole food plant based diet so still learning. This video has given me great insight. Looking forward to more videos
I can relate to your story. Going plant based definetly saved my life! The dishes look amazing, thanks for sharing.
Thanks for these videos. I am not vegan, but I normally eat vegetarian meals throughout the weekday (and then eat a bit more freely on the weekend) since I found myself eating pretty poorly, so I did that as a way of putting a bit more variety into my diet. These are some good ideas for meals and snacks
Great video. It’s just what I was looking for . Thanks for the video
Looking forward to more videos like this. If I had to pick one thing it's' hard but I'm really interested in your salad dressing recipes LOL. But absolutely loved this video and looking forward to more like it.
Thanks for sharing.
Definitely want more content like this. Gonna have to try that salad dressing!
This is Exactly what I needed to see. Thanks😬😬
Thanks for this video, Ryan! I really enjoy your plant-based video recipes and ideas, and I totally encourage you to make more videos like this one! Thanks again.
Thank you! I’ll make more plant based what I eat in a day videos like this one 😊
Very inspirational, and I can’t wait to try the hemp dressing
Yessir! Another great video. Have an exceptional day 👊
Thank you for this video...
Yesssss more videos like this one.
I had no idea when I subscribed, but finding out that you are plant based makes me like and respect your channel even more.😊
Thanks for the new video. Great job!
Love these vids!
Thank You for this channel ,You have a new subscriber,this is something what I want to start but wasn't so sure when and how.
Love to see more plant-based diet videos!
keep it up! awesome plant based content
More plant based content! Yours videos has been really helpful in my plant based journey
Definitely would love to see more, especially maybe a video about gaining weight with the plant based diet as someone with a rather small appetite. Thanks for the amazing content!
I love this day in the life. I would add that more low sodium seasoning would also kick up the flavor of those salads, and add extra health benefits as well. I've been watching you for a few years now and I must say i like the growth you've shown, by adding nutrition and wellness along with body weight workouts. Keep up the great work!
Thank you! I think it was great content. And it also helps me showing my family and friends that my life style is also healthy. This is very close to what I eat in a day (Can’t stand beets).
Thanks for the video! I love starting my day with a shake. I'll share it. All in a blender:
100g oats
1 banana
40g peanut butter
1 cup of milk & water
Flavour with choc protein powder, salt, cinnamon, sweetener (optional)
80g of carbs, 50g of protein 💪
Thank you man. That was interesting. Hope to see some sort of recomendations on how to make a transition and also how to
diversify this diet throughout the week :)
I had been watching your videos for months as I adapted to a calisthenics routine. Wow, am I surprised and delighted to see that you eat the way I do! I’m 57, and unlike my peers, I take no prescriptions of any kind, and have perfect blood pressure, etc. Like you, I changed my ways after bad news from my doctor.
Great video I look forward to more.
This is great, Ryan. Are there any books on plant-based eating that you particularly like? One of the challenges we have in my house is time to prepare everything. I'm guessing a lot of these ingredients could be prepared on a Sunday, say, then you could grab what you needed and throw it into the blender/pan, etc. as needed throughout the week. Love this content from you!
Thanks Andrea! Yeah, lots of stuff can be prepared in advance. For example, I used to make a big batch of stir fry with rice or quinoa and veggies on Sundays and just take a bowl each day for work lunches. And smoothies can be prepared the night before.
As far as books, I’m a big fan of Forks Over Knives’ cookbooks along with Engine2 (now called Plant Strong). There are a lot out there though and I’m sure some are geared more towards convenience so have a search around. Just make sure they’re oil-free. Eating plant based with oil almost defeats the entire purpose, imo.
more please! Would love to see that taco recipe! or maybe do a whole week of meals. Especially the dinners.
Thanks you are inspiring me! 🙏
thanks so much for making this video
More of this please.. Plant based recipes for all meals in a week maybe? Love from Thailand.
love this, I am vegetarian and i always look for good food suggestions and how to be in my protein range, thanks for the content.
Great video, more PB high protein recipes would be great 👍🏽
I'm so glad I came across your channel. I watched a video you made about calisthenics, it so happens I'm also plant based.
I love your video quip the video somtimes I don’t know what to eat for breakfast ore for meals you yust gave me ideas
Thanks for sharing 🙏🏾
Thanks Ryan! I recommend pre-cutting and freezing the bananas for extra frozen smoothie goodness 👍
I’ve instead blitzed my bananas when they are exactly “ripe” added squeeze of lemon to retain colour etc and frozen in large ice cube trays, once frozen they are popped out and bagged lose. Finally no more wasted banana bc they were under or over ripe. 😃 🍌
Yes pls do more videos like this
Thanks! Will do
Love these kind of videos, man. I often miss out on fresh vegetables because of the prep time, but ultimately know that it would be better for my health if I made time for it.
Yeah, I hear ya. But honesty, even whole grains, legumes, fruits, nuts and seeds can go a long way. And specifically fruits, nuts and seeds don’t require much prep time at all :)
@@MinusTheGym Yeah, absolutely right, man. Can't argue with that.
You could also eat fresh raw vegetables a snack.
@@hannahachhammer5881 Yeah true enough. I always drown my celery sticks in tahini and think ah... That was probably not the way to go. 😂😂
I like how you did the macros at the end. And Micros which I've never seen in fitness channels! I've had a lot of issues with bloating and vegan protein powder and garbanzos but maybe I'll give it another shot.
Did you gradually increase those things little by little, did you just throw a bunch into your diet right off?
Bloating is a common issue if your gut isn't used to high levels of certain types of fiber. Having small amounts & gradually increasing them has been helpful for some people.
Dr. Will Bulsiewicz (plant based gastroenterologist) has some great info on these types of issues.
Great video. Thank you for sharing. 100% plants are the best. 💚🌱🇨🇦💪
Thanks for sharing. 🌱💞
Your house location seems awesome,picturesque, love to amble around in these kind of places.
Totally!
It would cool to see different salads.
Awesome content What's the costing for your diet on everyday basis? Please share 7 day diet plan and also make videos when we travel what diet to follow
Very cool!
Deffinitly should make a list of foods ! Along with supplements
Any more videos like this coming soon? Would be great to see more meal ideas.
Yeah, I’ll be making more in the near future. Right now my wife and kids have covid so I’m on nurse duty, but I’ll be back to uploading asap
I want to try to make my own dressing with some spinach based salad. That sounds very healthy based on what your vitamin and mineral intake was with the iron and vitamin a and k. That's awesome 👌
+1 for more nutrition content. Thank you!
Please do make more content like this
I'm going to try that smoothie, never thought of mixing spinach with fruit
It's great because you can't taste the spinach.
More, please!
thankyou soo much minus greetings from sri lanka
I would be interested in your opinion on supergreens powder that you can buy in regular supermarkets. If you tried it would you consider it as a valuable supplement?
Yeah, I’ve used supergreens quite a lot before. The one I used most recently had wheatgrass, barley grass, spirulina, chlorella and more. They’re legit. Powderized greens are great if you find it difficult to get enough greens in your diet as whole food.
Great vid. What app were you using to track the nutrition values?
Cronometer. They have an app available or you can go to Cronometer.com and sign up that way. Even the free version is great 😊
Great vlog. I wonder a bit where all the calories come from at the end of the day, without adding grains of potatoes. Is that enough carbohydrates even in workout days for you? And what's your opinion on gluten? I try to avoid it lately
Thanks! I’ll typically eat a little more carbs on workout days. Maybe an extra banana at some point or a little quinoa in the salad… something like that. And I avoid gluten too lately. It seems to make my nose congested.
Hi Ryan and thank you for your compassionate channel. I am interested in your philosophy. In my case I've had low T for over 30 years. I've been self administering T for a long time. I was always under the impression that low T (280) like mine was actually more dangerous to my health then doing TRT. I read data that said I was more susceptible to heart disease with my low T. I eat a lot of meat eggs and liver and have built a decent physic for a 61 year old dude! I limit my carbs. But I do have high blood pressure from caffeine and pre workout powders. So after your video here I am wondering just how healthy I am? What do you suggest in my case? I don't want to have low T but perhaps I over corrected?
Sorry I’m so late responding, Gianni. Believe it or not, meat heavy diets have been shown to lower testosterone. It almost seems counterintuitive, doesn’t it? If you haven’t yet, I’d try going plant based, at least to a degree, and see how it makes you feel. Just make sure you focus on whole food. Not the processed vegan junk food. Studies have actually shown that whole food plant based diets can raise T. And everyone bashes soy saying it’s feminizing, but even soy has been shown to raise T.
With all that said, it’s also important to keep in mind that our T naturally lowers as we age because we’re getting further from our prime. So, I wouldn’t expect your T to skyrocket like you’re 18 again, but it’s certainly possible to raise it to healthy and natural levels for your age. I hope that helps.
Hello Sir, what do you think about Ready Break?
Porridge with Vitamins added.
Raw spinach is incredibly high in oxalates. Try arugula instead.
Great video! I was wondering if you could do a breakdown of which foods contributed to the majority of your total protein intake? Thank you!
Thanks! Sorry I’m so late responding. Honestly, on a plant based diet, all the foods contribute little by little and build up throughout the day. But I’d say the lentils and hemp seeds were the heaviest hitters for protein in that day/video, from what I recall.
Also, protein really isn’t as important as the fitness industry makes it out to be. Does more protein help contribute to a bodybuilder physique? Yes. But can you be lean and athletic on a more natural protein intake (like 1 g per kg of bodyweight)? Absolutely.
I hope that helps!
Silken tofu or blended white beans work great for a creamy dressing base as well if you want something lower in fat
Good channel! Just discovered it today! Subscribed! Quick questions: 1- Can one take the snap powders if there is 'fasting involved" (I do 16/8 ). 2- Do you fast? 3- How many meals a day you generally have and when is your last one of the day and the next first one...Thanks! ;)
I do use intermittent fasting, but I’m pretty relaxed with it. I drink my beets supplement while fasting because it’s so low calorie, it doesn’t cause an insulin spike. And I usually eat three square meals a day, or two large meals and snack. I typically get hungry somewhere around 11am-12pm and that’s my first meal, then I’m done eating typically around the 6-7pm range after my last meal. Hope that helps!
@@MinusTheGym thanks mate!
Hi Ryan...great information here...I'm curious to which chronometer app you're using please...thank you 😀
Thanks Barbara 🙂 It’s an app called Cronometer. It’s free to sign up and use. You can create an account on their site or when you install the mobile app: cronometer.com/
@@MinusTheGym thx Ryan🌞👍
Out of curiosity are these exercises good for women as well?
Hi Ryan! Amazing video! I’m very into calisthenics for about 6 months and I’ve been planning to add some plant-based meals in my diet.
Despite the problem of finding good receipts, I’m always afraid of starting eating plant-based meals and getting skinnier again (I’m trying to put on weight to my ideal weight. Have been a skinny guy since forever).
Would you recommend a book or could you make a video about high-calorie plant-based diets?
Watch Hench herbivore, simnett nutrition and Brian turner they have good ideas
@@tidytown1314 good suggestions
Johnny being a fitness influencer.
I tried to make the salad dressing, but it's much thicker than yours. Did you add water or soak the hemp seeds before blending? Thanks!
Yes I did. Sorry if that wasn't clear in the video. Start with 1/2 cup water when you initially blend, then add more water 1 Tbsp at a time until it reaches the desired consistency.
Thanks for advocating the vegan diet for athletes.
Any alternative for hemp seed? Thanks.
Seems really healthy! What would you change if you were chasing a calorie deficit? Would you keep the same calories and just do more cardio?
Thanks! For a caloric deficit I’d swap out the soymilk for water in my smoothie. That alone would save about a hundred cals. Then at lunch and dinner I’d eat slightly less, but not by much. And on top of that add some extra cardio at the end of my workouts. I like to create the deficit from both ends, a little less cals and a little more exercise, that way I don’t feel deprived at all.
This is intimidating I don't know where to start but want to switch to mainly plant based diet. Is there a diet plan which shows meal for 7 day week you know i can follow? Perhaps a book i can purchase that has this?
Hey dude......super cool channel...I've benn vegan for 30 years and just about to start your exercise programme. Which chronometer app do you recommend?
Hey, sorry I’m late here. I use the app Cronometer. You can sign up at their website for a free account or download the app. Cronometer.com
Yeast are fungi acctually, not bacteria. It has a lot of vitamins including B12 and B6. These vitamins are found in everything that can ferment or grow fast like yeast. For example fermented tea like combucha has vitamin B6
I’m bodybuilder that eat mostly meat for protein intake, i goes to the gym 4 days a week. Wanting to transition to plant based diet this whole time, can you make video on that.
are there any dressing substitutes that one can use for the salad for people who are attempting to lower high blood pressure ?
Any oil-free vinaigrette like this one is ideal. I also highly recommend reading Esselstyn’s book, if you haven’t already. It has a bunch of recipes in the back: eatplant-based.com/oil-free-salad-dressing/
What protein shake did you add to your smoothie?
I can’t have hemp seeds being military. What could I use that will give the same creaminess without risking my job?
Hmm… I suppose you could try cashews. Or tahini, which is made from sesame seeds. But it wouldn’t taste the same. You might want to do a little research and look at other plant based ranch recipes.
Have you considered not peeling the bananas for the smoothies?
I am making the most of stingy nettles at the moment instead of spinach for my shakes. Given up on protein powder. It seams counter intuitive to have something so processed it's unrecognisable.
I’m considering ditching the powder too. At least as an experiment. I’ve been on it so long, not sure how much lean mass (if any) I’d lose without it.
One thing i often don't see is how a hardgainer could utilize a plantbased diet. It's tough to get enough kcal. Would love a video on that.
One option is to add cashews to the dressing he made, to add healthy calories. Also could add some tofu to the salad or dinner. I like my tofu cooked with chili lime adobo powder. Yummy!
Beets..... Oh the colours on exit lol
😂
It's some scary stuff 🤣
I don't think I'll go 100% plant based but I definitely want to drastically reduce the amount of meat I eat (I already avoid dairy as much as possible).
The issue for me is that I *know* I need lots of protein to have the energy to go hard in the gym and feel satiated. So thanks for this.
Hey, just so you know, protein is not a good energy source. Whole carbohydrate sources convert to glucose and ATP much more efficiently. Protein to glucose conversion requires gluconeogenesis and that’s not efficient at all. So, it’s actually the fruits, potatoes, beans, etc that provide efficient energy. Protein provides the building blocks for recovery. You might be surprised by your energy in the gym *improves* if you lower your protein a little. It surprised me at least.
Kale is one of those foods that are better cooked than raw. Raw kale contains goitrogens, which are compounds that can interfere with thyroid function. You can neutralize those by cooking
Love, love, love this type of content! For the smoothie in morning, any tips on reducing the amount of sugar from the bananas? Three seems like a lot and it's a fruit I've been told to stay away from by my doctor. Medjool dates are fairly high in sugar too, but without the those fruits the smoothie has a very earthy taste.
Did your doctor say why to avoid bananas? Do you have an allergy/intolerance? If you substitute with a water-dense fruit like honeydew or cantaloupe it’ll be tasty but make the smoothie more watery than creamy. It’s hard to substitute the bananas and get the same effect.
Honestly, any fruit you use will add fructose, but it’s a healthy sugar. Not all sugar is created equal. Fructose from a whole food - not from a refined source like high fructose corn syrup - is typically very good for the body unless the person specifically has a fructose intolerance.
@@MinusTheGym High sugar levels and A1C that I need to get control over. Honestly, the paper I was given looks like it's from the early 90's so I've been suspicious of the information on it. Definitely no intolerance or anything like that. Thank you!
@@davemulford check out the channel Mastering Diabetes. The channel is a couple of guys who are type 1 diabetic & switched to high fruit plant based diets with great results for yrs. They have lots of resources for T2 diabetes.
@@sonja4164 Oooh thank you! Will definitely check them out tonight.
@@davemulford no problem!
Based on the name of the video, I was hoping to see what were the main contributors to such high protein content, but it wasn't highlighted. I used the same app for several weeks and found that, no matter how much I try, I don't get more than 70g of protein unless I eat a lot of meat and diary products (and I noticed my cholesterol spiking up recently). Most plant foods are rather low on protein. I found some, like pumpkin seeds, that are high, but you can't eat much of that. I'd still be interested in seeing the protein-focused ingredients, how they are mixed in, and what they contribute.
Hmm… good point. Sorry I didn’t highlight that. The majority of my protein that day came from: lentils, hemp seeds, chick peas, soymilk and protein powder. All the other stuff, like the salad veggies, fruit, mushrooms, greens, etc. all contribute some protein as well, but the ones previously mentioned pack the most punch.
Is there any natural options for B12. Not fortified or supplemented?
Not anymore. It used to be more prevalent in soil, but soil quality is declining due to intensive farming practices. Even the livestock are fed B12 supplements in animal agriculture, so a lot of the B12 that comes from meat consumption originated from supplementation too.
Are you out east? I've always loved meat and two times in my life I went vegetarian for six months or so. I was lacto/Ivo vegetarian. I didn't really notice that I felt any healthier, so, one day my mom made some chicken and it smelled so wonderful I went carnivore again. A guy at work has been vegan for eight years and he piqued my curiousity. Maybe I'll try a plant based diet again. Do you ever crave dirty food? Or have your desire for such food disappeared?
I'm interested in this app. What is it?
Wow, I’m so blown away by how healthy you eat!! Totally inspirational! Also dayum you looked so sexy in your sunglasses in your car! We need more guys like you - compassionate, vegan dedicated family guys! Can we clone you and send the replicas on over to my city :)
I see cheaper beet root powders so why should one choose snap compared to others?
Any thoughts on APOE Gene?
Hi do you use creatine I've read online that a vegan diet doesn't contain it and you can only get it from meat?
Yeah, creatine is only found in animal products. I’ve used it before. It does help you squeeze out those extra couple reps, but it’s not essential. It’s not something your body needs. It’s just helpful for performance. I haven’t used it in a couple years now but I’m sure I’ll return to it again someday. And there are vegan creatines on the market. Most creatine powders are synthetic and not sourced from animals, to my understanding.