There are three things you need to focus on when it comes to building a meal for vegan weight loss: calories, protein, and volume. In this video I’ll show you why these matter and walk you through what your plate should look like, section by section, when your goal is to lose weight.
0:00 – Intro
0:11 – What Makes Up a Fat Loss Meal?
0:48 – Protein
3:04 – Volume Eating
4:04 – Sauces & Seasonings
5:13 – Carbohydrates
5:48 – Caloric Density
6:07 – Conclusion
BEST PLANT FOODS FOR FAT LOSS & MUSCLE GROWTH 🌱
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What about whole grains? Shouldn't we be eating whole grains at each meal.
Very helpful
I really really appreciate this channel. I was plant based for 11 yrs and then went back to meat because I couldn't find a proper balance between my energy levels and my diet. But now, I feel terrible so I am trying to find a way to be plant based in the healthy way, and still be able to fuel my body for training so thank you for this!!
Such an amazing presentation, well done — this paints a very clear picture of volume/density relationship. I'm with you on team more volume in a form of veggies for fat loss.
Seems like a lot of sodium?
This was fantastic thank you… I want to incorporate more meals like this into my weekly fueling but maybe not have entirely cutting meals… would that help? I train a lot. I weight lift and am training for a half marathon
The firm tofu brands I have ready access to have around 15g protein per 100g, which is quite a bit lower than shown on this video. I found a 'hard' tofu that is 24g per 100g but it doesn't seem very common and not exactly something I could buy on a weekly basis.
I have tasted tofu 🤮🤮🤮🤮🤮
As a post-menopausal woman who has been vegan for over 20 years, I'm starting to make peace with my new body.
I'm grateful to have access to so many good nutritious foods!
I think one of the main benefits for myself of being plant-based is that you don't have to concern yourself too much with low starchy vegetables, as long as you're trying to eat clean most of the time.
So many weight loss plans over complicate things or make me neurotic about macros, personally.
I DO prioritize protein, and get at least 30 g per meal
But why do you have to take some veggies away just because you add rice or potatoes?
If it's low starch veggies like broccoli or peppers, green beans etc?
Those are already so low calorie.
Wouldn't it just add more fiber and bulk to your meal to help you feel full and digest slower?
I eat a combo of both plates you showed, plus i usually add a salad next to it (no dressing or very small amount, less rhan a teaspoon)
I know calories add up, but i have a hard time believing that adding some low carb veggies to your rice and tofu plate would make you fat.
I'd say, combine your 2 plates and don't stress. If you undereat you may be temped to grab those cookies after dinner!
You may not be thin-skinny or lose weight quickly, but I'd rather feel full on extra veggies + 1 serving of rice, than be tempted by junk food later.
You only live once!
Eat the rice, avocado, and veggies, in a moderate, reasonable amount. (I portion everything and measure – 1/2 c of rice, for example)
I figure I may not be as slim as other people, but I would guess that I'm healthier overall and preventing diseases. My dr. physicals are always good (blood pressure, cholesterol)
And I'd rather be "real-food curvy", than "junk-food fat" if that makes sense. 😂
I honestly don't think anybody can become morbidly obese from eating only plants if they're eating from clean sources and not adding oil.
Especially when adding exercise and other healthy habits like no alcohol.
That's just my opinion though 🙏
It's a psychological thing, but I need some carbohydrates in my meals. Otherwise i can be as full as possible, but I won't be happy. Luckily it still works, but losing weight is a slower process.
You can swap out rice for potatoes which are lower calorie density and more satiating.
Doesn’t look boring to me, my spirit loves it!!
Brilliant!
Ok protein veg for dinner what about breakfast lunch I see no fruit or grains it's low carb
Why I didn’t find you before. Amazing information. Thank you!!!
45g of protein is about 560g of tofu. That seems like a lot of tofu? Please explain
Thank you for sharing this. I really appreciate the visual and simple explanation!
This is so simple & I love it. PS it does not look boring 😀
Thank you!!! This is what I needed
I plateau when i eat rice on the McDougal diet, im about 10kg from my goal! Should i replace it with tofu?
I finally understand! Thank you so much.
Simple and to the point thank you!!
Wegmans huh. I wonder if you're in NY?
Great advice! thank you! I season my broccoli with coconut aminos. they have regular, garlic and teryaki. That has helped me a lot. I appreciate your videos. I am learning a lot from you!
Is it safe to eat that much soy at every meal, or even once a day?
Also, is this enough carbohydrate (in the firsti plate)? It looks keto-ish with just protein and veggies.
Thank you. I struggle with weight loss and i see im not doing enough protein or volume
Can you make a video for vegan weight gain and how to maintain current or healthy weight? I know someone who is determiend to eat vegan but they dont even weigh 90lbs 😢 and should be about 130lbs for her height. They wont adjust how they are eating or the lifestyle, but they arent eating balaned and having trouble gaining weight the way are eating & wont listen to any other nutritional advice. She's been vegan about 5 or 6 years, and the last 2 years have been critical. She blames it on "not knowing how to eat balanced" even though Ive helped her balance her meals, so Im wondering if shes missing something to help her hold onto weight like denser fats or oils? She ate lots of nuts & seeds at one point though but still didnt gain though. Your videos have been so very helpful and detailed thus far. Ive watched the protein videos, and eating balanced but they still seem centered around weight loss & reducing ones weight. Just wondering if the "muscle building" videos can also be used for gaining weight? Or is that different? She needs some fat or she'd be REALLY lean if all she gained was muscle. So not sure if I can use the same nutritional advice in this case. I can't get her to see a nutritionist or dietician because we only have like 5, and NONE of them advocate plant based here, or tell her to eat butters and margarine & stuff & shes immediately turned off by the advice. We live in a small town.