What My Vegan Macros & Micros Look Like 🌱💪 (Full Day Of Eating) *Informative

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In this video we go over the nutrition that I get from an average day of eating. I will quickly show you how I make each meal and then look at the macro and micro nutrients I am getting from my food.
I tried to make this video as informative as possible. Let me know your thoughts down below! Any questions? Did I get anything wrong? Are your macros like mine?
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Chapters:
0:00 (Intro)
1:20 (Pre workout and workout)
2:48 (Post workout smoothie recipe)
3:25 (Smoothie nutrient breakdown)
5:34 (Lunch recipe - Tomato on toast with hummus and bok choy)
6:42 (Lunch nutrient breakdown)
7:24 (Snacks - Oranges and Lara bar)
7:54 (Dinner recipe - Black Bean and Yam Burrito Bowl)
10:02 (Dinner nutrient breakdown)
11:46 (How to calculate calorie requirements)
14:41 (My macros)
16:30 (Full day nutrient analysis)
23:36 (Thanks for watching!)
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Derek Simnett
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Опубликовано:

11 июл 2024

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Комментарии : 241

@tylermarentette7679 2 года назад

Times are tough out there lady’s and gentlemen. I hope everyone who reads this is having and unreal day 🤙

@Simnettnutrition 2 года назад

They really are. I tried to share some kind words at the beginning of the video but I just couldn't express myself correctly and took it out. I wanted to because it seems disingenuous to just go on like everything is fine, when we all know it isn't. But you all know I care and am deeply affected by what's happening. As are so many of us. Stay strong out there, lead with love!

@emilywilson7308 2 года назад

@@Simnettnutrition love you!!!

@squirrelsquire 2 года назад

I’ll have a better day for reading this my brother, hope u are having a fantastic day too! 👊🏼

@sonja4164 2 года назад

@@Simnettnutrition there's never a doubt that you care bro. ❤❤❤

@sonja4164 2 года назад

You too ❤❤❤

@BryceRogers_ 2 года назад

Wow. Only 12 minutes in and I already got so much clear, concise info. and good ideas. Will be sharing this vid too.

@Simnettnutrition 2 года назад

Oh wow, thanks so much! I always worry so I really appreciate these comments. :D

@festfreak 2 года назад

Such a great idea for a video! love the detail! Thank you

@blackrosenuk 2 года назад

Really enjoyed this & your voice-over and commentary! I especially like how you dont really count calories. Your food always looks delicious. I'd love to see you do this on a budget (or just talk about how you'd adjust some ingredients for cheaper ones, like, where you would save/buy something cheaper or where you'd always splurge).

@earthling_parth 2 года назад

I like the big video! Thanks Derek ♥️

@JayendrenSubramoney 2 года назад

The Food looks so Good! These Cronometer breakdowns are Awesome:)

@Revelacion320 2 года назад

I've been busy with school that I just caught up with your last two videos. Amazing information.

@donwooss 2 года назад

Love this format. You talking directly to us. Good stuff!

@n22pdf 2 года назад

Great info and vid Derek 👍👍🚴 thanks for putting this together love the channel

@fakestradio4741 2 года назад

These are by far my favourite types of video from you!!! So informational, fun and full of ideas

@samuelbudlong9408 2 года назад

So good! I have been struggling with trying to put on muscle in the last few weeks. I found myself compromising the quality of foods for quantity in order to get enough calories. This helped me realize that what I really want is to be healthy and happy, and for me that means eating a variety of healthy, delicious, whole foods. Well done, Derek.

@Simnettnutrition 2 года назад

Definitely! So glad I could clear that up. That was my goal. Everything will work so much more harmoniously that way. Less resistance.

@katiehuynh03 2 года назад

Hi Derek, Id love to see more of your training and it’s something that I want to learn more about!

@maryam1065 2 года назад

Very informative, thank you!!

@JB-he1jt 2 года назад

Always learn something new from your videos....thanks for sharing!! Vegan for 3.5yrs and feeling great! 👈🌱💚💪✌😎

@Brokebutnotdefeated 2 года назад

I really enjoyed this style of video. Awesome job!

@pipapo3030 2 года назад

Thanks for your videos :) I enjoy them a lot an they inspire me as well!!

@mikestaub 2 года назад

You're an inspiration to us all man!

@elcoreelcore 2 года назад

Excellent information. Thank you!!!

@vivianjones5904 2 года назад

Thanks for the information! 😎

@nicholasalvarez5847 2 года назад

Thanks for the refresher! It’s just what I need as the pollen is starting to drop. It means the summer and beach trips are near. The most interesting point I take away from your Cronometer breakdowns is how the body is incredibly intuitive and I have learned my baselines of both consuming and exercise. Not to mention rest and meditation. Thanks, Derek!

@Radjehuty 2 года назад

For what it's worth, Zinc and Vitamin E used to be my struggles as well but I've all but solved this issue adding a couple tablespoons of toasted wheat germ in my overnight oats (roughly 18g). It supplies a huge amount of Vitamin E and Zinc allowing me to easily hit those targets with the rest of my meals and I only consume around 1800 calories. The only downside is you will more than likely way overshoot the upper limit of Manganese. The upper limit is fairly arbitrary as the studies on this are extremely limited, but it is something I keep in the back of my mind.

@sonja4164 2 года назад

I'd thought about doing this in the past. I'm gonna get on it post haste, especially since it's so cheap & accessible.

@TheTacoBros 2 года назад

mushrooms have a lot of zinc.

@Radjehuty 2 года назад

@@TheTacoBros where I live mushrooms are sold in 8oz packages, roughly 230g. That entire package only has 11% of your daily zinc needs. I would hardly call them a good source lol. Vitamin B5 on the other hand, sure that's a decent source and also not the easiest vitamin if you're not in to buying avocados or a coffee drinker

@TheTacoBros 2 года назад

@@Radjehuty oh sorry, just wanted to help :)

@Radjehuty 2 года назад

@@TheTacoBros no worries, appreciate it

@weisscoaching 2 года назад

Great point about macros and how if you focus on macros you tend to forget about the food quality and variety! I see this so often! + the protein not being the be all end all is another great point ;)

@FoodWitch3973 2 года назад

LOVE this video. It totally answers some questions i had around Macros. I work with a fitness person here, and they are telling me to get in an absurd amount of protein; I just can't being vegan. I noticed you don't have these kind of goals with your protein and clearly you are not lacking in muscles or energy. People i feel are uninformed about a vegan diet and relating it to exercise. Thanks again for your time!

@scofah 2 года назад

I loved how you didn't have music behind the video the whole time. Just a little bit of music goes a long way. Love your energy and your information. Again, thanks for not having music the whole time because for people on the spectrum it's pretty challenging. (Also, for people who are hard of hearing or speak English as a second language, it can be a challenge.) You're so entertaining, you don't need all that background racket.

@aidenfinlan5699 2 года назад

Love these videos!

@andreawalker7138 2 года назад

Great information. Now I just need to get my hubby to watch some of your videos so that we are 'on the same page' about how to eat healthfully. Thanks.

@kaestyle 2 года назад

Thank you. Your videos are appreciated

@saraatppkdotpt8140 2 года назад

Loved this video 😊

@richmcbride9269 2 года назад

This video was really well done! By the way, you'll probably appreciate this: my 4 year old son tried nutritional yeast yesterday and when we asked him how much more he wanted, he said "all of it!" meaning the entire large container...I think he likes it🙂

@travisn346 2 года назад

I don't know if you're in the US, but check out Dr. Schulze's SuperFood. His vitamin mineral formula has the best nutritional yeast in it. It's loaded with nutrition.

@Simnettnutrition 2 года назад

Thanks so much! Haha, too cute about the little one.

@cherrytree1377 2 года назад

Any proof? Links to studies would help. Thanks.

@Bri-vy7zx Год назад

@@cherrytree1377 links to his child liking nutritional yeast??

@SRoseVegan 2 года назад

Omg I love Larabars :D Great video, thank you!

@jorges2000 2 года назад

Thank you for all the great content.

@Simnettnutrition 2 года назад

You're welcome and thanks for watching it!

@melrox8809 2 года назад

I like these kinds of videos. You had a great day of eating. I've been enjoying smoothie & big salads lately. Love the shirt.

@Simnettnutrition 2 года назад

Thanks Mel! Smoothies and big salads are never a bad idea. And thanks, the shirt is getting a little tight, I think I'm getting a little husky. Lol.

@rainynights5339 Год назад

We are never tired of hearing you talk :)

@janmatko1511 2 года назад

Great video !! Derek my secreat to hitting vitamin E every day is, that I grind sunflower seeds with pumpkin seeds ( because od zinc ) in food processor in 1:1 ratio , and sprinkle 1 tbs on lunch and dinner :) It also gives grat taste to every meal

@noemiedge4360 2 года назад

Thank you! It’s very helpful that you pointed out getting macros, especially PROTEIN, is not the that big of a deal! It would be neat if you made a vid of eating strictly whole-foods (no protein powders/supplements) for a day and seeing your macros!

@jesso2454 2 года назад

Thank you for sharing all of this information! And the video of you falling on your face 🤣You’re the best!

@carmelquarney157 2 года назад

Thank you for this info I know you put alot of work into it

@Simnettnutrition 2 года назад

:D I try my best!

@loisyates9806 2 года назад

Your vuds always inspire me to eat healthier! ❤🌱💪

@Simnettnutrition 2 года назад

Nice!!

@dianecooper9396 2 года назад

Excellent. Thanks!

@Deb_BG 2 года назад

Always great info, thank you! P.S. Those kittens ❤

@solcitoARG78 2 года назад

Thanks! Your are THE BOSS ;)

@AmitMechlovitz 2 года назад

Best RU-vidr out there. Thanks for everything Derek

@Simnettnutrition 2 года назад

Thank you Amit. I try hard and am glad it comes across.

@simenl1289 2 года назад

Love your videos! Have a great day, Derek

@Simnettnutrition 2 года назад

Thank you!

@TheSarota1986 2 года назад

I bought a pineapple 🍍 sweater bc of you 🤣🙌🏻💜…love the breakdown

@mariofeurstein412 2 года назад

amazing channel!

@annabethelliott5017 2 года назад

Yes! Please do a video about Calisthenics and weights! BTW - love your videos, tips, and recipes

@agadooska 2 года назад

Thank you for brightening my day :) Could you do a video like this without the protein powders? Just to see how it compares, please? Maybe Crystal would agree to do nutritional breakdown of her day of eating ? I imagine it's harder to hit RDIs when you eat less calories, or maybe I'm wrong, it'd be interesting to see.

@BillyMyHomey 2 года назад

Love Mic the vegan. Awesome site.

@sarahadams599 2 года назад

Would love to hear more about your training routine!

@mikeskylark1594 2 года назад

11:45 It's so nice you gave Mic The Vegan a shoutout!

@Designvibezonly 2 года назад

Hey Derek, I've been watching your videos for awhile and had a video idea! You should cover the pricing for a grocery haul and if you're up for it the rough pricing of each meal you have in a day. (I know it'll differ per country but still would be cool for new plant eaters)

@tinachilcott8896 2 года назад

Thank you so much for this video. I literally signed up for Cronometer just yesterday. Wow!

@Simnettnutrition 2 года назад

Oh cool! It's so fun to nerd out on. There are so many features. I wonder if I should do a video dedicated to that. I know they sponsor peoples videos but they have never reached out to me so I'm kind of holding off out of spite. Lol. Although I never do sponsored videos anyways.

@HenchHerbivore 2 года назад

Interestingly the UK RDA for Vit E is set at only 3 to 4 grams for women and men respectively.

@StreetBeastTV 2 года назад

Nice! Just in time for RU-vid Sunday binge 🌱🔥

@Simnettnutrition 2 года назад

Enjoy your chill time.

@addie03 2 года назад

This guy is a legend for Vagan recipes

2 месяца назад

great video thanks

@jg6125 2 года назад

These videos and especially the micronutrients are really helpful - even though I've been vegan for almost four years now there's always something to learn or a new meal idea to try 🌱 I'm also finding it a bit hard to meet the requirements for Vitamin E and B3, any more tips on those? Planning to give wheat germs a try for Vitamin E, but B3 seems to be a struggle for some reason.

@EvenSoItIsWell 2 года назад

The pineapple shirt! The plating skills! A feast for the eyes as well as tons of great information! TDEE calculator? Who knew?!

@Simnettnutrition 2 года назад

So glad you learned something and had something to look at, at the same time. Haha. ;) Thanks.

@waterlilly7204 2 года назад

I love your videos, thank you!! SO helpful! Cats are amazing!! Another awesome thing about you 😝

@Simnettnutrition 2 года назад

Thanks for the great comment!

@waterlilly7204 2 года назад

@@Simnettnutrition Yaay! I’m happy it was received 🥰 I Hope you and Crystal have a fabulous Sunday 🌅💪🏽🕊

@BethShearon 2 года назад

Woot plant power goodness 😍 🥦🍎🥬🍅💚

@lindsaytoussaint 2 года назад

Me when you used the electric whisk for the morning drink 🤯..... why haven’t I thought of that?! LOL you just changed my mornings.

@lewisthomas5661 2 года назад

I just made those bars and substituted some of the dates for figs, so good

@lewisthomas5661 2 года назад

Thank you

@praknetlg 2 года назад

How do you manage weekend binge? Do you never eat processed foods or junk foods over weekend at all? if you do once in a while, how do you manage to stay lean and still build muscle! Appreciate your videos and they have been life changer for me. Keep posting such amazing recipes and also entertaining and educational content at same time!

@pastillascelestes4768 2 года назад

Hey man, I enjoyed the video. Here's an idea for a gym video of yours! Personally I don't feel inspired after 2-3 rotation of exercises and stop working out. How do you build your routines?

@suicune2001 2 года назад

Nice!

@rowenaanderson3739 2 года назад

Reminder about seaweed while eating dinner. Thank you!

@maegs6351 2 года назад

My boyfriend made your breakfast muffins and they’re amazing. Great recipe. Love this shirt. I have a white dress with pineapples on it. 👍

@Simnettnutrition 2 года назад

Oh that's great! Woot woot! Love to hear it.

@ianp9532 2 года назад

Great video as always! 👏🏻👏🏻👏🏻 Is a video of what you feed your kitties in the pipeline? 😍 I’m trying my best with the plant based life style. However, feeding my 5 cats meat and store bought food is necessary but a bit icky sometimes. I would really love to hear your take on it. We aren’t feline dieticians by any mean but it would be great to exchange some tips. Thank you! ✌🏼

@VeganRichPT 2 года назад

Hey, Dezza. So how soon after your workout are you having your post-workout smoothie? And do you subscribe to the theory of having a high protein post-workout 'meal' within 30 minutes of your workout? Thanks for the awesome content as always.

@aminacallahan8967 2 года назад

hello big fan of the channel i'm curious about ur thoughts on carbs spiking insulin and the keto diet. thoughts on a vegan "keto" diet/ lifestyle

@AladdinJaber 2 года назад

EAA vs BCAA preworkout. I have seen videos where you did BCAA before and Pre. Whats the deal with all that? Whats Betters whats it for?a EAA vs BCAA Video would be great to hear your take on it. PLEASE!

@StephenMarkTurner 2 года назад

Bok Choi is big in Canada. I really like it. Also the Silver Hills Big 16 bread

@deborahanne8420 2 года назад

I love open-faced tomato sandwiches. That's so cool.

@scienceislove2014 2 года назад

Yeah make a new video on that protein bar..💚💚 And I just wanted to ask.. what do you feed your cat

@aliciaclemance 2 года назад

I just discovered your channel recently, I am learning a lot! We live on the same island, where do you find soy curls locally? I have never seen them in stores. Thanks!

@Vamusika 2 года назад

Love the pineapple shirt 😍

@somenchakraborty5870 2 года назад

M a regular viewer of your videos... I have been watching many videos of cooking and diet I think showing your work out in details like reps rang and everything will b a good subject change 🙂 you have awesome physique n we all want to know your recent work out regime in details.. ❤️

@anthonymclean1918 2 года назад

Thanks for the great video!! Something I always wonder is does eating well over 100% of certain nutrients have any risk long term? I know the kidneys for example with get rid of excess B2 (usually with pee turning a neon green while they do it!) but does this put too much strain on them or other organs to have to keep doing this over many years, especially if supplementing daily too and getting those instant 100%s on top of what we've already eaten?

@citigirl3238 2 года назад

hi Thank you for another great video! I live in nyc and cannot seem to find “soy curls” any brick and mortar resource recommendations?

@calmingdragon2862 3 месяца назад

I realize this is a year old, just wanted to say I buy my soy curls in the bulk box from Butler's Soy Curls.

@howinteresting8268 2 года назад

ALMONDS ARE A GOOD ONE FOR VITAMIN E! JUST REPLACE TAHINI WITH ALMOND BUTTER

@AnHourOfWolves 2 года назад

The most effective way to know how many calories I need is a fitness tracking device! Makes things so easy.

@alexmacleod9727 2 года назад

can you do a video on proteins please, as in making sure to get complete portions in a day, thanks

@chintanpatel3276 2 года назад

Can you make an updated video on your skin care routine? The only video I found about yours is pretty old.

@mirtsuljic4944 2 года назад

I wouldn't worry too much about hitting 15mg for vitamin E on a daily basis. Recommendations vary quite considerably between countries: for your age range it's 15mg in the US (and possibly Canada), where I'm from (Slovenia) it's 12 mg (F) and 13-15 mg (M) and 3 (F) and 4 mg (M) in the UK.

@adriangabrielgramada1016 2 года назад

Hi guys !!! Long time no see 😊😇 And that is my loss entirely because your beautiful energy is like my mana for healing and ... everything really 😊😇 QUESTION : do we get to stay younger on plant based and how to go about it from all the parameters of life (foods, rest, thoughts, hygiene, sports, supplements etc.) Or meat eaters get to have younger appearances given the good genes + life / happiness management ?

@phillippinter7518 2 года назад

A yam is a brown hairy thing that grows in the woods. Sorta like taro, not very sweet and very starchy. You have probably never had one in your life. Neither have I. All the stuff sold in grocery stores are sweet potatoes(even though they are often labeled as yams, they are NOT yams) Sweet potatoes can have many different colors and flavors.

@WKGDI 2 года назад

Looking for a plant based protein powder. What are your recommendations? I know you do vivolife but have you tried anything else you’d recommend?

@veganpajamas4211 2 года назад

WOOPS auto liked >

@TiaVaghela 2 года назад

Are you coming to the vegan camp out in the UK this year?

@michaelmorse2216 2 года назад

Where did you get that stir stick you used to make your preworkout mix? I haven't seen it for 20 yrs.

@cynthiarhodes1375 2 года назад

Great video🙂 and love your energy. Tracking my macros and micros looks good but for B12 and D3. I am sure you have covered this before how many mg of each of these should I get through a supplement daily? And does it very from male to female? I am a female weight at 128lb. And what form liquid Or capsules? Thank you for all you do, Cynthia

@Simnettnutrition 2 года назад

Ideally you would want to have semi regular blood testing done to keep an eye on the numbers so you know if you need to supplement more or less, or how effective your current regime is. 2000 mcg per week is enough for b12 for most people and D3 definitely depends on many factors. In the winter I take many thousand IU's most days of the week. The recommended amount here is super low at 400ius per day or something. I'm not great at supplementing b12 and my levels were low last blood test. Thanks for the reminder, heading to the cupboard now.

@nickmeale1957 2 года назад

Derek, that bread gave you all that Magnesium and Zinc! I had to look it up to see what it was

@cdog26hh 2 года назад

Hey Derrick if you were tracking your micros and macros and you take vitamin supplements, would you add that in the the Cronometer?

@danilo_z 2 года назад

First 10 minutes crew 👍🏽

@empowerment.artist 2 года назад

I was eating WFPB for a long time and I was still somewhat overweight. I had lots of seeds and nuts all day, I cooked with oils and also ate avocados and I cooked with coconut milk very often, but I ate very healthy, I even did detoxing but (!) I did not educate myself on calorie density. The enlightenment came when I learned to cook without oils and (gently) limit my fats, and also limit dried fruit. I lost a lot of weight without cravings or hunger! (Lots of nuts and seeds mean that I had them for almost every meal, on top of brekfast, salads, stir frys, plus cashew dressings/cheez AND as snacks as I didnt believe “only” fruit was satisfying. Which it is..) I know that Derek and Crystal don’t consider themselves “low fat”, but he cooks without oils and it looks like he keeps fat on about 20-25% fat according to this video. Which, in my opinion, is “lower fat” compared to how I used to eat and snack. The theory of calorie density makes it so that you don’t need to count calories...as long as you monitor fats and dried fruit (and other high calorie foods;)

@leas5750 2 года назад

Oats and chickpeas are my best sources of zink 🤗

@calatheaflamestar4924 2 года назад

Hey, new subscriber here🙋‍♀️ How do you know how much you really ate at the end because *you didn't weigh the food,* did you? I always find that tracking my macros helps me to achieve my goals (eating healthy, maintaining weight etc.) but it's annoying to weigh everything. I just love cooking (without measuring) and it takes the fun out of it.🤷‍♀️😔 I've been watching your videos from time to time for a long time, now I've finally decided to join the club lol. You and Crystal are beautiful people who do beautiful things and I wish I could meet people like you! Love your channel, keep up and greetings from Germany!🙋‍♀️🌱🌻

@Simnettnutrition 2 года назад

You are right! I measure some of it off camera but some I definitely eye ball. It is not an exact science for sure but as I mentioned neither is my perceived amount of exercise, my BMI, etc. Thanks for being here! I love the thoughtful comment.

@AndNowIJustSitInSilence 2 года назад

Agree with everything you said. I recently began to do more strength training while trying to lose fat and I had a hard time. My trainer told me to eat much more protein and it helped with building muscles and slowly lose some fat. It's just difficult to eat that much protein and stay in a caloric deficit if you don't do a lot of cardio, which I do 3 hours per week next to moderate walking and cycling. I hope that once I more or less reach my goals, I will be able to cut down on the protein again and maintain my physique and strength, because it's really a lot of food (and I prefer carbs over protein)

@joejoe850 2 года назад

Eating more fibre will help. Protein is satiating but fibre is even more satiating (and cheaper and easier to get)

@AndNowIJustSitInSilence 2 года назад

@@joejoe850 my problem isn't hunger and I eat enough fibre already

@travisn346 2 года назад

Macros: 100 percent of your RDA of awesomenesss

@Simnettnutrition 2 года назад

HAhah, have a good weekend bro!

@adamfroman7983 2 года назад

The less bone fracture areas that get “less calcium” might be in areas that get at lot of vitamin D from the sun AND they work hard for their life (strength training)..Those things strengthen bones..