High-Protein VEGAN Meal Prep (No Supplements Needed) 

Hey Nellie! Higher protein diets do help you feel stronger, less fatigued, and more satiated. However, as you point out, many vegans associate a high-protein diet with poor health, and for good reason. According to Harvard Medical School, health conditions linked to a high-protein diet include the development of high cholesterol, a higher risk of cardiovascular disease, weight gain, increased cancer risk, and kidney disease. These concerns are valid, but they are specific to a high ANIMAL protein diet, not a high PLANT protein diet. Regarding kidney disease, high animal protein intake can have a profound negative influence on normal kidney function by inducing a state called hyperfiltration, which causes a dramatic increase in the workload of the kidneys. Now, this isn’t such a bad thing if it happens occasionally. If you have healthy kidneys, you already have quite a bit of built-in reserve kidney function, which is why you can live with only one kidney. But if you consume animal products, you are constantly forcing your kidneys to call upon their reserves, which taxes your kidneys over time. In 1987, researchers first discovered a correlation between those who eat a plant-based diet and better kidney function. They first theorized that this was due to plant-based eaters consuming less protein overall (pubmed.ncbi.nlm.nih.gov/3600911/). However, more recent research has proven that your kidneys appear to handle plant protein very differently from animal protein. Within just hours of consuming meat, your kidneys are forced into hyperfiltration mode, whereas consuming an equivalent amount of plant protein causes no observable stress on the kidneys (pubmed.ncbi.nlm.nih.gov/9761506/) (pubmed.ncbi.nlm.nih.gov/2166857/). In fact, consuming tuna fish can cause your kidney filtration rate to jump up 36.3% within three hours, but consuming an equivalent amount of protein from tofu places zero strain on the kidneys (pubmed.ncbi.nlm.nih.gov/2609333/). A 2014 study from the Chinese University of Hong Kong analyzed the effects of soy protein versus dairy protein consumption on the kidney function of 270 female subjects with diseased kidneys (pubmed.ncbi.nlm.nih.gov/24877660/). The researchers found that the soy protein helped preserve kidney function. Why then is plant protein beneficial to kidney function while animal protein is detrimental? Because animal protein causes inflammation. In fact, in a study conducted at the University of Internal Medicine in Italy, researchers found that their subject’s hyperfiltration response to animal protein disappeared when they administered a powerful anti-inflammatory drug along with a meat-based meal (pubmed.ncbi.nlm.nih.gov/2316671/). So if you want to have healthy kidneys, you can either follow a vegan diet or take anti-inflammatory drugs every time you eat animal products. You can use our plant-based nutrition calculator to determine how much protein you should be consuming on a daily basis: thevegangym.com/calculator I hope this helps! Thanks for watching! 💪🌱

@@TheVeganGym this was a phenomenal response and so informative. Thank you so very much!

Glad it helped! You are very welcome 😊💪🌱

@Optivex thank you. I fully respect barnard, mcdougall and esselstyn. However, I have come to find that everyone has their own needs and we have to do what makes us strive better.

Time to CHOOSE MY HARD! This is great information about plant protein Vs animal protein I have been struggling to go fully vegan by still consuming cheese, eggs and fish. This has made me really think. Thank you for the tofoo inspiration 🙏

Hope you enjoy them!

I mean this as not hate but let's be clear, plant protein powder is not natural source of plant protein. Or I guess it depends how you define natural, but I would not consider it natural. That doesn't mean I think there is anything wrong with using protein powder (I use them in similar way myself).

​@@miromoves2472agreed that's what I was thinking

Intro: "150g of plant based protein WITHOUT supplementation" First recipe: "okay now go ahead and add an ass load of your protein powder of choice"

Literally paused during the first recipe (after adding the protein powder) to come in here to find you guys!! 😂

That's awesome! Keep crushing it! 💪

Wow where do you live? I find vegan life style more expensive but it’s cheaper than dr visit 😅

Wow you are really lucky. Being vegan is mostly in many countries extremely expensive I couldn't effort that. I am happy for you ☺️

@Teressa Stuckey sounds not healthy if you eat only this And well Rice lentils pasta are the basics of every diet The vegetables makes the difference to stay healthy and eat with your daily calories

​@Teressa Stuckey no protein in lettuce.

Thank you so much, Sahil! We appreciate it!

Bro! You ain't lying! 👏🏾👏🏾

That's amazing to hear! You've got this! 💪

We will definitely keep that suggestion in mind, thank you! 🙂

Thank you so much!! 🙂

Thank you so much for your kind comment! It means a lot to our whole team to hear this! 💚

Thank you so much! 😊

You're so welcome, Sam!! I'm glad you enjoyed it!! 😊 Thanks for watching and leaving a comment 🙏

Thank you so much! 😁

Thank you so much, Laschica! I hope that our recipes help your journey! 🌱💚

Thank you for watching and we're glad you enjoyed it!

It's definitely the best I've seen, man!

Choose Your Hard is a quote we practice in many aspects of fitness and life! Thank you for watching & commenting!

Thank you so much! Glad you enjoyed it! 🙂

Hope you enjoy, Jamaal!

That's fantastic! Have a great meal prep! 💪

Thank you for watching! 😄

Soy curls are a bit of a forgotten vegan hero. They're delicious, versatile, and high protein!

You're very welcome, enjoy! 👨‍🍳

I appreciate the feedback, and I'm glad you enjoyed it! 😊

So glad you enjoyed the video, thank you! 🌱

Thank YOU, Maria! 💚

Glad you like them!

Thank you so much for your kind comment and support! Best of luck on your journey! 🌱

Thank you, glad you enjoyed it! 😊

Welcome aboard! We're happy to have you here! 😃

Thanks! We really try to make sure everyone knows what exactly is going in your body! 🌱🙂

Welcome!! 😁

Woohoo, we love new vegans! Best decision you'll ever make! 🌱

I think swapping proteins would be delicious! Let us know how it goes! 😊

Thank you for watching! I love the idea of sharing the word with more power.

Hope you enjoy them!

That's a great idea! 😊

Thanks a lot, Sasha! 😊

Thank you so much for your comment, and I hope you enjoy the meals! 🙂

how did it go?

Thank you so much, Christian! So glad you found us! 😊

Glad you liked it!

So glad you enjoyed it, we'll have to do more! Thank you!

Hope you enjoy these meals! 😊

That's awesome! I'm so glad you enjoyed all of these meals! 👏

Thank you, Mikhael! Online ordering is another option for those Dulse flakes. Wishing you all the best in your vegan journey! 💚

We will keep it in mind for the future! Thank you for the suggestion.

That's so awesome to hear! I hope you enjoy those meals! 🙂

Thank you, Giovanna! So glad the course had a positive impact! 💪

Glad it was helpful! Thank you for watching! 🙂

Glad you enjoyed it!

Awesome! You've got this! 💪

Awesome, hope you enjoy the soy curls! 😊

Sounds like we have similar taste, Christina! 😊

Awesome, so glad you enjoyed it! Thank you, Tyler! 😊

That's a great idea with the lettuce spinner!

@@TheVeganGym 👍🙏

Awesome, so glad you enjoyed it, Suzie! 😊

Awesome, enjoy it, Simone!

Thank you for commenting! Enjoy yoga and lifting, and best of luck with your goals! Enjoy the recipes! 💚

Glad you liked it! 🙂

Thank you, Michelle! 🙂

So glad we could help, Donna! Enjoy the recipes! 🌱

Thank YOU! 😄

Thank you! 🙂

I hope you enjoy the meals! It can be challenging wading through nutrition advice, but it's very feasible to hit all your macro & micro nutrition targets on a vegan diet.

Thank you! 🙂🌱

Thank you for giving these meal prep recipes a try! Hopefully your local grocery has these options available or comparable substitutions!

Thank you, glad you enjoyed the recipes! 🙂

Air fryer is also an awesome way to make tofu! It's such a versatile protein source. 🙂

@@TheVeganGym how about steamed tofu?

Sounds like a great idea! Thanks for watching! 😊

I wonder if you could use a chicken powder broth (that doesn't have chicken in it) to give the soy curl a chicken flavor. Although it's probably high in sodium and it's a processed food.

Hi Kathleen, glad you enjoyed the video! We used Cronometer for the nutritional breakdown. 😊

Happy to have you here! 😄

Thank you for the support! 🤗

There sure is, we just released a video on a fast meal prep! 🙂 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Iw8L4K6pM6U.html

You're very welcome! 😊

Keep an eye out on the channel! 😉

You can find the full nutritional breakdown here! 🙂 thevegangym.com/easy-high-protein-vegan-meal-prep

Thank you so much! 😄

Awesome to hear! Thank you! 🙂

Nutritional yeast is a great product and a source of fortified plant-based B12 and protein! Hemp seeds are a great source of protein and other micronutrients such as manganese and magnesium, but they do not contain B12.

@@TheVeganGym thank you for the reply!

That's a great idea! 🙂

Enjoy! 😊

You are so very welcome! 😄

Thank you, glad that helped!

I hope you enjoy the baked tofu! 🌱

No supplements meaning you don’t need to take health supplements like vitamins or omega-3 to hit your micronutrient requirements. You can remove the protein powder and still get over 140 grams of whole food protein. 😊

I don’t consider protein powder a whole food. I put it in the franken-food category. Not that you can’t make room in a diet for some processed foods, but it may not fit all of your viewers definition of “not a supplement.”

@@jennywebb4678 I do not consider protein powder to be a whole food either, but there are many brands of protein powder that are perfectly healthy 😊

@@jennywebb4678 I did not mean to suggest that protein powder is not a supplement. When I wrote the title, I was thinking about B12, iodine, Omega 3s, and other such nutrients. You can remove the protein powder and still get over 140 grams of whole-food plant protein. That is plenty of protein for the vast majority of people. 💪🌱

Hi Sarah! The easiest way to adjust would be to adjust the starchy sides (rice, pasta) so you are still hitting your protein and micronutrient targets. Thank you for commenting! 😊

We're so glad you found it! 🙂

Thanks for the tip! 😊

Glad you enjoyed it and thank you for the kind words! 💚🙂🌱

Yes, nutritional yeast is fortified with B12, as are many plant milks. That being said, most nutritional yeasts on the market are fortified. Thank you for commenting! 💪

Woohoo! Happy to have you here! 🙂

Thanks for subbing! 😊 We've got some lower calorie meal prep videos coming soon! 🌱

Thank you, so glad you enjoyed the video! 🙂

Hi there, this is the scale that I use! Thanks for commenting! www.amazon.com/gp/product/B07S6F6LHQ?th=1