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/merle 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
Hearty Morning Fiber Cereal: https://amzn.to/4bCxY5z
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

Books you might like about Veganism/ Vegan Cookbooks and wellness/ spirituality/ self-help...