High Protein Vegan Meals for Muscle, Strength & Fat Loss (Quick & Easy!)

Описание: Want to build muscle, burn fat, and fuel your strength—all on a vegan diet? In this video, I’m sharing quick and easy high protein vegan meals that helped me hit 147g of plant-based protein in a single day—no powders required!
Whether you're aiming for vegan fat loss, lean muscle gain, or just want to feel stronger and energized, these meals are all:
✔️ Ready in under 20 minutes
✔️ High protein, high fiber, and 100% whole food plant-based
✔️ Great for anyone focusing on strength and sustainable weight loss
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Breakfast:
0:00 – Intro
2:41 - Breakfast 10 minute tofu scramble with Plantain
6:52 – Lunch: 15 minute BBQ Seitan Sandwich
12:06 – Full Body Gym Workout
14:25 – Dinner: 15 minute Creamy Peanut butter Dumplings with Fava Bean Tofu
Thank you for watching!
Please note: My overall protein intake for this video includes protein from sweet potato brownie and soy milk latte (which is about 9g of protein, Not Pictured here!)
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Breakfast: per 250g Tofu scramble & 150g Plantain
Calories: 573, Protein: 41g, Carbs: 66g, Fat: 20g
Tofu scramble has:
350g extra firm tofu
150g soft silken tofu
handful of raw kale
1/2 tsp turmeric powder
1/4 tsp black pepper
1 tsp chili flakes
1 tsp garlic powder
1/2 tsp onion powder
2 tbsp nutritional yeast
Salt per taste or use Black Salt for "Eggy" flavor
1 cup unsweetened soy milk

Lunch: Per 2 slices of sourdough bread (250 cals 9g protein), 220g Seitan mix, 1 lettuce leaf, 80g Tofu mayo sauce
Calories: 644, Protein: 44g, Carbs: 98g, Fat: 9g
137g Seitan hot dog
223g raw cremini mushrooms
1 small onion
1 clove of minced garlic
1/4 cup BBQ sauce (adjust per taste)
1-2 tbsp chopped pickled jalapeno
Tofu sauce contains:
200g soft silken tofu (I used firm)
1 diced pickle
2 tbsp chopped red onion
1-2 tbsp pickle juice
1 tbsp ketchup
2 tsp mustard
1 tsp maple syrup
salt per taste

Dinner: Per 350g Serving
Calories: 476, Protein: 42g, Carbs: 51g, Fat: 12g
1 pack of frozen vegan dumplings. I used these (https://www.farmboy.ca/products/farm-...)
1/2 cup green onion
1 tsp sesame seed oil
1 block of extra firm tofu (seasoned with 1 tsp corn starch and salt, air fry at 400F for 12 minutes)
Sauce contains:
35g Powdered peanut butter
1.5 tbsp tamari
1 tsp chili oil
1 tsp miso paste
1-2 tsp maple syrup
juice of 1/2 a lime
1 tsp garlic powder
1/2 tsp onion powder
water to dilute
*Feel free to add any veggies on the side for more food volume. I ended up having few cucumber slices which are not pictured in the video!

Chocolate protein Ice-cream Macros: (Makes 3 servings)
Calories per 1 serving: 83, Protein: 11g, Carbs: 4g, Fat: 2g
Ice-cream contains:
1 scoop of chocolate protein powder,
stevia
1 cup unsweetened soy milk
1 tbsp choc keto pudding
Blended and refrigerated overnight. Spined on Ninja creami the next day!

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   • How I Fuel my Gains as a Vegan (High Prote...  
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