What I Eat In A Day For 100g VEGAN Protein (whole foods, no protein powder) скачать в хорошем качестве

What I Eat In A Day For 100g VEGAN Protein (whole foods, no protein powder)

Thanks to Lumen for sponsoring. Go to http://lumen.me/merle100 to get 15% and start improving your health today. Hey friends!! I've been wanting to make a video like this for a while in the hopes of showing you that it is NOT impossible to get plenty of vegan protein and that you can do with without shakes / protein powder. INGREDIENT LINKS (these are affiliate links) Trader joes soy milk: https://amzn.to/4ePPFl3 Ezekiel Cereal: https://amzn.to/3S5klF3 Trader Joe's Museli Cereal: https://amzn.to/45YBk1o Pb Powder (sugar-free): https://amzn.to/3LibV9t High Protein Tofu: https://amzn.to/3VQ6004 Nutritional yeast: https://amzn.to/3VQ6004 Dave’s killer Bread Burgers: https://amzn.to/3XS6DJp TVP (Textured Vegetable Protein): https://amzn.to/4bBCoJJ Lentils: https://amzn.to/4czgmbQ Vegan bbq sauce: https://amzn.to/3LjK0Go RECIPES: Morning Drink: 3-9g 1 cup soy or oat milk Breakfast Protein Breakdown: High-Protein Cereal: 34-39g 4 tbsp Pb powder - 16g ½ cup Whole Foods Healthy cereal - 5g ½ cup TJ seeds/ granola - 9g 1 cup soy milk - 9g INGREDIENTS: ½ cup Whole Foods Healthy cereal ½ cup TJ seeds/ granola 4 tbsp Pb powder 1 cup soy milk Raspberries Blueberries 1 banana METHOD: Combine cereal, pb powder, mix it up, pour plant-based milk over the top. Top with berries and banana or any fruit of your choice Lunch Protein Breakdown: Power Salad: 40-45g Power Greens - 3g Tofu croutons - 35g 2 tbsp nutritional yeast - 5g INGREDIENTS: 2 ½ cups power greens 1 block high-protein extra firm tofu ½ cup low-sodium soy sauce 2-3 tbsp sriracha 2 tbsp rice vinegar 2 tbsp olive oil 2 tbsp nutritional yeast Red pepper flakes Salt & pepper 1 avocado, diced METHOD: Cut high protein tofu into small cubes Whisk together soy sauce, sriracha, rice vinegar, olive oil in a glass container, add your tofu cubes. Marinate for anywhere from 5min to overnight (the longer you marinate, the more flavorful it will be) Airfry at 400ºF/ 200ºC or Bake at 420ºF / 215ºC Assemble your salad with greens, balsamic vinegar, salt, pepper, nutritionally east. Mix. Add ½ of your tofu cubes and avocado cubes. (Option to add beans if you don’t have access to high-protein tofu or if you want additional protein). Enjoy! Dinner Protein Breakdown: TVP Sloppy Joes: 43g for 2 OR 27.5g for 1 (5 Servings) 1 cup TVP - 48g 1 cup lentils -45g Dave’s killer bread burgers - 6g each INGREDIENTS: 2 cloves garlic, minced ½ yellow onion, diced ½ bell pepper, diced (optional) 1 cup dry TVP 1 cup green lentils, cooked Vegan BBQ Sauce Dave’s killer Bread Burger Buns METHOD: Cover your TVP with water, allow to sit for 20 min to rehydrate In the meantime, add your onions, garlic, and bell pepper to your pan over medium-high heat, saute until slightly crisped. Turn Heat down to medium Once TVP is re-hydrated add it to your sauteed vegetables and cover with BBQ sauce and ¼ cup of water, lower to medium-low & saute for 3 more minutes, add lentils. Mix shredded carrots or cabbage with a couple tablespoons of vegan ranch or mayonnaise and mix. Assemble your sloppy joe (I like toasting my buns before this!) TimeStamps: 0:00 - intro 0:42 - iced matcha latte 1:25 - super hero cereal 4:14 - the salad hater’s simple salad 9:42 - sloppy jane 12:30 - walk & chat