EASY HIGH PROTEIN VEGAN MEALS TO STAY FIT & STRONG | Recipes w/ Macros!

Summary

In this video, Derek from Simet Nutrition shows how he achieves 150 grams of protein on a plant-based diet. He walks viewers through his full day of eating, including a post-workout smoothie, a high-protein lunch with lentil pasta and Gardine chicken strips, and a hearty dinner featuring fava bean tofu, rice, and a refreshing salad. Derek emphasizes the importance of consistency in fitness, proper training, and a balanced diet. He also demonstrates how to track protein intake with Chronometer, offering valuable meal ideas and tips for anyone looking to boost their plant-based protein intake.

Takeaways

• 😀 Derek shows how to get 150g of protein on a plant-based diet with easy-to-make meals.
• 💪 Derek emphasizes that protein intake alone is not the key to fitness success—consistent training and overall nutrition are equally important.
• 🍌 Derek’s post-workout smoothie includes banana, frozen fruit, hemp seeds, plant-based protein powder, and creatine, providing 34g of protein.
• 🥗 Derek highlights the importance of eating whole foods and balancing macronutrients (protein, carbs, and fats) for optimal performance.
• 🍝 For lunch, Derek prepares a high-protein lentil pasta dish with Gardine chicken strips, veggies, and a cashew dill sauce, which contains 94g of protein.
• 🍴 Derek's favorite new recipe ebook features 35 delicious plant-based sauces and dressings, including the cashew dill sauce used for lunch.
• 🍽️ Derek’s tofu and rice dinner includes fava bean tofu, rice, kettes (a hybrid of Brussels sprouts and kale), and a refreshing salad, providing 53g of protein.
• 📉 Derek uses Chronometer to track his macronutrient intake, ensuring his meals align with his protein goals for the day.
• 🔄 Derek prefers consistency in his meals, as shown by his regular post-workout smoothie habit, which helps with recovery and muscle-building.
• 🧘 Derek values the importance of movement throughout the day, encouraging his audience to get active even outside of scheduled workouts.

Q & A

How does Derek make sure he gets 150g of protein on a plant-based diet?

Derek achieves 150g of protein by incorporating various plant-based protein sources in his meals, such as plant-based protein powder, hemp seeds, lentil pasta, Gardine chicken strips, and tofu. He also tracks his protein intake in apps like Chronometer to ensure he meets his daily target.

What is Derek's opinion on the importance of protein intake for achieving fitness goals?

Derek believes that protein intake is important, but not the limiting factor for most people in reaching their fitness goals. He emphasizes that the key to success is how hard people train and the quality of the overall diet, not just focusing on protein.

Why does Derek prefer having a post-workout smoothie?

Derek prefers a post-workout smoothie because it’s an easy and quick way to get a nutritious mix of carbohydrates, healthy fats, and protein immediately after exercising. It helps him recover better and stay consistent with his nutrition.

What ingredients does Derek use in his post-workout smoothie?

Derek’s post-workout smoothie contains one banana, 1 to 1.5 cups of frozen mixed fruit (including mango, pineapple, and strawberries), two tablespoons of hemp seeds, a scoop of plant-based protein powder, creatine, and water.

How does Derek calculate the nutritional breakdown of his meals?

Derek uses the Chronometer app to input the ingredients of each meal, where he can track the total calories, protein, carbs, fats, and other nutrients. This helps him stay on top of his nutritional goals.

What is the nutritional content of the post-workout smoothie Derek prepares?

The post-workout smoothie contains 495 calories, 34g of protein, 51g of net carbs, and 14g of fat. The macronutrient breakdown is 31% protein, 45% carbs, and 25% fat.

What does Derek include in his lunch to ensure it’s high in protein?

For lunch, Derek combines lentil pasta, Gardine chicken strips, roasted veggies, and a homemade cheesy cashew dill dressing. This meal is designed to be protein-rich, with a total of 94g of protein per serving.

Why does Derek recommend using a non-breaded version of Gardine chicken strips?

Derek recommends the non-breaded version of Gardine chicken strips because it is more macro-friendly, with fewer added sugars and less processed ingredients, making it a better choice for those tracking their nutrition.

What is the purpose of the 'Easy Vegan Dressings and Sauces' ebook mentioned by Derek?

Derek's 'Easy Vegan Dressings and Sauces' ebook provides a variety of plant-based sauce and dressing recipes to help make meals more flavorful and enjoyable. The ebook includes 35 recipes, many of which are new, and helps add variety to plant-based meals.

Does Derek believe it's possible to absorb 150g of protein in one day?

Derek explains that while you can absorb protein from each meal, consuming an excessively high amount in one sitting isn't always ideal. He advises spreading protein intake throughout the day for better utilization by the body and to avoid excess conversion to body fat.