15 Vegan Dishes With as many as 21 Grams of Protein


High Protein Vegan Enchiladas Recipe

Video taken from the channel: Brian Turner


High Protein Vegan Meals (100g+!) | What I Eat In a Day

Video taken from the channel: Veggiekins



Video taken from the channel: Cheap Lazy Vegan


What I Eat | High Protein Vegan (100+ Grams) *no protein powder*

Video taken from the channel: Veggiekins


Vegan High Protein Full Day of Eating | 152g of Protein

Video taken from the channel: SoTrueQ


Eating a Healthy Plant-based Diet. Optimal Nutrition. August 2020

Video taken from the channel: Vesanto Melina


Dr. Sarah Hallberg ‘Eating Patterns and Metabolic Disease: What’s New in 2019/2020?’

Video taken from the channel: Low Carb Down Under

In reality, beans, legumes, tofu and chickpeas are all great meatless sources of protein. Even if you’re not fully vegan, you can still reap the benefits of eating more plant-based meals. Try incorporating some of these tasty vegan recipes into your diet, which feature up to 21 grams of protein.

Home » Food » 15 Vegan Dishes With Up to 21 Grams of Protein. 15 Vegan Dishes With Up to 21 Grams of Protein. A vegan diet rich in vegetables, fruits, whole grains, nuts and seeds has been shown to lower the risk of chronic diseases like Type 2 diabetes and some types of cancer.

Find a collection of actual high protein vegan recipes that are macro-balanced and designed to help you sustain and enjoy your plant-based diet! 15 High Protein Vegan Recipes to Make This Week MEALS. There are 17 grams of protein in this dish — and it’s perfect for meal-prepped lunches. Get the recipe: Roasted Fennel, Asparagus, and Red Onions with Parmesan and Hard-Boiled Eggs 7.

They can help to boost protein in athletes, seniors, and others with higher protein requirements. However, as these foods are more highly processed, they are generally higher in fat and sodium than unprocessed legumes. Read labels. Select organic products, when possible.

Vegetarian “meats” provide about 15 grams of protein per 3-ounce serving. Enter: vegan protein powders. Made with brown rice, quinoa, hemp, pea protein, soy, or a blend of plant proteins, the latest vegan powders supply anywhere from 14 to 22 grams of the muscle-building macronutrient per scoop.

And if you choose a vegan protein powder blend, they’re more likely to have a more complete amino acid profile. The average females need about 1800 to 2400 calories (some more or less depending on goals). Ideally 20 to 35% of your diet should come from protein.

That means the average female needs about 80 to 120 grams of protein per day (or 15 to 25 grams per meal!) This. Research shows that eating a snack with about 15 grams of this macronutrient can help you feel full longer, preventing you from overeating later in the day. Because of this, filling up on a protein-rich snack in the afternoon can keep you from feeling like you need seconds at dinner or digging into the freezer for ice cream at night. To help up your protein potential at breakfast, here are seven vegan recipes with at least 15 grams of protein that everyone, vegan or not, will love.

Credit: Jenna Butler Going vegan is one of the fastest-growing food trends — and we don’t see it being a short-lived fad. These vegetarian recipes, including fava bean soup, lentils, broccoli with nutritional yeast, and chickpea burgers, are packed with good-for-you protein.

List of related literature:

Chickpeas supply 5.7 g of protein per 100 Calories (kcal), whereas animal foods such as cheeses, eggs, fish, meats, milk, and poultry contain an average of 9 g of protein per 100 Calories (kcal), and cereal grains about 3 g of protein per 100 Calories (kcal).

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

Just ½ cup [125 g] of cooked lentils offers 30 grams fiber and 25 grams protein, making them an excellent choice for vegetarians or those looking to lessen their meat consumption.

“The Anti-Inflammation Cookbook: The Delicious Way to Reduce Inflammation and Stay Healthy” by Amanda Haas, Dr. Bradly Jacobs, Erin Kunkel
from The Anti-Inflammation Cookbook: The Delicious Way to Reduce Inflammation and Stay Healthy
by Amanda Haas, Dr. Bradly Jacobs, Erin Kunkel
Chronicle Books LLC, 2016

Plant proteins are not as readily digested as animal proteins; thus vegans and vegetarians should consume about 10% more grams of protein than the preceding recommendations.8 That is, if an athlete consumes a 3,000-calorie diet with 20% from protein, approximately 600 calories (150 g) are from protein.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

You can obtain 42 grams of protein from 8 ounces of baked tofu and the rest from your cereal, beans, vegetables, and dairy.

“Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition” by Holly Roberts
from Your Vegetarian Pregnancy: A Month-by-Month Guide to Health and Nutrition
by Holly Roberts
Atria Books, 2008

One-half cup of cooked legumes contains about 8 grams of protein, as does ½ cup of tofu (soybean curd) and 2 tablespoons of peanut butter.

“Culinary Nutrition: The Science and Practice of Healthy Cooking” by Jacqueline B. Marcus
from Culinary Nutrition: The Science and Practice of Healthy Cooking
by Jacqueline B. Marcus
Elsevier Science, 2013

Turkey scoop of Promod 3 oz. can of white regular tofu has 10 about 4 grams of rib eye has 28 white meat (3.5 has 5 grams, and tuna in water has grams, and one slice protein.

“Review of Hemodialysis for Nurses and Dialysis Personnel E-Book” by Judith Z. Kallenbach
from Review of Hemodialysis for Nurses and Dialysis Personnel E-Book
by Judith Z. Kallenbach
Elsevier Health Sciences, 2012

A small steak, a baked potato with sour cream, and a tossed salad provides about 50 g of protein, whereas a dish of rice with tofu and vegetables provides about 25 g.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

As an example, a three-quartercup serving of cooked legumes provides 11 g to 13 g of protein, which would need to be supplemented with 1.5 cups of cooked cereal and three to four slices of whole-grain BREAD to provide adequate, balanced protein.

“The Encyclopedia of Nutrition and Good Health” by Robert A. Ronzio
from The Encyclopedia of Nutrition and Good Health
by Robert A. Ronzio
Facts On File, 2003

Because of this widespread concept, many concerned vegetarians use protein supplements, eggs and dairy, or extra amounts of legumes, brewer’s yeast, miso soy paste, seeds, and nuts combined with quantities of grain to ensure abundant and “complete” protein nutrition.

“Healing with Whole Foods: Asian Traditions and Modern Nutrition” by Paul Pitchford
from Healing with Whole Foods: Asian Traditions and Modern Nutrition
by Paul Pitchford
North Atlantic Books, 2002

The MyPlate food groups that provide the most protein per serving are the dairy and protein groups; 1 cup of milk provides about 8 g of protein, 1 oz of meat about 7 g, and ½ cup of beans and other Rice and beans legumes 7 to 10 grams.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • “High saturated fats in the blood are associated with CV disease”, there are many who would not agree with this hypothesis. If you are a rabbit(herbivore), yes, that is the case. Suggest watching:

  • 23:32 “The meal consisted of either a processed meat burger (M-meal), or a plant-based tofu burger (V-meal). Meals were delivered fresh from the manufacturer. Both meals were served with a hot drink: The M-meal with café latte and the V-meal with green tea.”

    hahaha, it has come to the point that even cheating doesn’t help.

  • I was wondering how all that food had so little calories, then I remembered my Spanish ass adds a ton of olive oil to all the foods I make

  • Dr. Hallberg, you helped me save my life in June 2016 when I was diagnosed with Type 2 Diabetes and later, in April 2017 when I was diagnosed with Stage 3, Class C Metastatic HER+ IDC Breast Cancer. By following your 2015 TEDTalk advice, I dropped my A1C from 9.1 to 5.0 inside four (4) months but Keto helped me kill my cancer with minimal standard care. My DMX surgeon sobbed when he read the pathology report stating the 20+ tumors were all “dead, scar tissue”. You, Dr. Thomas Seyfried, and so many others have shown me the best way to live.❤️��

  • So confused as to why people don’t think you’re eating enough. I’ve seen some pretty bad what I eat in a days where it’s like avo toast + snack + protein smoothie /end/. Obviously, this all varies from person to person. Really glad I found a fellow vegan asian out here on youtube changing how people see veganism one step at a time lol.

  • To keep up with all I’m currently doing you can subscribe, hit that bell, and check me out on IG when you’re on the toilet ��:

  • Thanks for sharing.  The recipes are so awesome and practical.  Protein is definitely over hyped these days.  I have been doing keto/IF for seven years.  I enjoy a plant-based keto lifestyle along with 20:4 intermittent fasting daily.  I have no problems getting enough protein from plants without the use of protein powder.  Keep sharing.  Cheers!

  • This is the issue I have with going vegan. I like the idea of diverse and nutritious diet with plenty of vitamins and natural whole foods. What I don’t like is how many calories you have to eat to get to just 150 grams of protein. I’m 180 pounds and I will never need anywhere close to that much. Plus it’s expensive AF:( Meat is super cheap.

  • Vegan honey, huh? I usually use agave nectar anyway, but… I know honey is technically an animal product, since it’s made by bees… But I don’t think the bees really mind. And if they do, I don’t care, because…they’re bees. I mean…come on. Health-wise, I can’t imagine it would be any different from maple syrup or whatever.

  • You DID IT! You actually did go vegan! Wow, I remember watching a few of your older videos where you were just throwing the idea around, I think it was your vegan bulking day video. Way to go man! This is amazing. You are also looking amazing! Proud of you bud, definitely got a subscriber.

  • Dear Rose, do you have any breakfast recepies you could share with us?:) My birthday is by the end of the month and I invited some nonvegan friends I´d like to impress.
    I have already vegan bacon and pancakes on my list.

  • Congrats on 500k! Honestly I discovered your channel when it was around 300k, but I didnt sub bc I have short attention span and I just couldn’t get through your videos. Finally when YouTube came out with the speed function, your content got better too, so I subbed!:)

  • What is the best product or brand to lost crazy amounts of weight? I read lots of superb reviews on the internet about how Custokebon Secrets can help you lost lots of fat. Has anyone tested out this popular fat burn diet plan?

  • Thank you Dr. Hallberg for curating all these studies, highlighting the efficacy of a low carb diet in reversing metabolic dysfunction. Its nice to have a single resource that I can point to when confronted by skeptical people, vegan detractors of low carb, and those who are unfamiliar with the health benefits of low carb. You are truly providing a valuable service. Moreover, by presenting us with this nice compendium of low carb research and how the broader medical community is becoming more receptive to it, you are giving us hope that we are moving in the right direction. We truly appreciate your tireless work as an emissary for this way of eating.

  • Thank you for filming these videos. They are incredibly helpful for me in discovering more variety in my savVeg eating. I have one recommendation; More Oji!

  • Very smart and wise man. Can tell you really care about what’s going into your body. From someone who eats animal products every day, I salute you. With the right seasonings and spices I bet it actually tastes pretty good!

  • You look fun to watch… ive been watching the vegan diet for 4 yrs now and people used to make it look sooo difficult with alot of do’s and donts. You and tabitha brown makes it look attainable and smooth. ������

  • during the taste test he was like; hnng. mmpfff so good. and i was like; SHUTUPSHUTUPSHUTUP because i just ate dinner and now i’m hungry again. /cries in corner/

  • Thankyou so much for this video but I think the is over rated. But I am told that calcium is the one that is under rated and on average we are low on. How do you get through diet? Love the video.

  • Every time I see your merch, I hear your funny accent voice you use sometimes saying Saveg it like “Sayveggg.” It cracks me up. Love it!

  • I’m a vegan and work out using all calisthenics, and can identify with some of your personality traits and tendencies. While I don’t quite have the personality to make videos (or the desire), I want to thank you for making these videos and leading by example. It definitely helps everyone out, especially those with a similar background.

  • Just going to say thank you for uploading this. I’m same build as you and African too. It’s reassuring and guiding that you have this meal prep. My biggest struggle has been getting acquainted with healthy food combinations. Breakfast has been easy but lunch and dinner I’ve been stuck. I’m bulking and you that’s the real challenge with meal combinations so again thanks man!

  • Eat more protein to grow muscle? Man, all those McDonald’s hamburger folks should be bodybuilders by now (sarcasm). No…more protein doesn’t equate muscle. How does this myth continue to perpetuate?

  • Dayamn my calorie intake on a cut is 1200cals(im very short and only 110lbs) and I’ve been aiming for 90g protein. Lot and lots of good carbs too. It’s just so hard getting enough protein when on a cut��

  • I eat pasta that way too! I also add a bit of olive oil to help the nooch mix stick to the pasta. That and on popcorn are the main ways I eat nutritional yeast.

  • omg your reaction its hilarious!!! you just missed the “Lawrd its so good” lol I will try this next week.. I’m in transition to vegan lifestyle but I’m trying to loose body fat n am workout a lot and have always been afraid of carbs �� but I’m trying to do my research before indulging in all the wonderful pasta and tortillas I have been missing so much lol

  • people don´t go crazy over proteins! I mean of course they are important, especially the essential aminoacids, however as long as you are not an professional athlete, you do not have to worry about that.:)
    I have been vegan for about 5 months now and I do track my macros as well as my micronutrients. I always make sure that I cover up my vitamins and good fatty acids. I hit around 52g of protein every day (I´m 164cm and 49 kg) and all in all about 1800-2300kcal (snacks not included), since I´m not a very active person (uni is killing me xD).
    And guess what: I grew in those past five months a bit more than 2 cm lol xD (with the age of 19 by the way), my hair started growing like crazy and my nails have never bees that strong. I feel healthier than ever and I´m thriving every single day!!!

    Still enjoyed the video:) you look pretty as usual. Just wanted to leave a message to those who still think that the vegan diet can not provide us with enough protein.
    (And sorry for my “not so perfect english”)

  • I love your videos and i know there is so much info out there and everyone needs to choose what they believe is true… but i was wondering if you followed nutritionfacts at all.. he has videos on protein. The Truth About Protein: https://www.youtube.com/playlist?list=PL5TLzNi5fYd-ROM7UHOLrcuekOyOcGZPR

  • how many grams of fat, if you don’t mind me asking? the protein bars, peanut butter and peanuts have some protein, but they’re mainly fat sources

  • I notice many people keep on talking about Custokebon Secrets. But Im uncertain if it’s good. Have you ever tried this popular lose weight methods?

  • honey is natural…wtf. raw honey isnt vegan because a bee made it? its obviously food put here by god. you vegans are rediculous and paranoid

  • I love the look on people’s faces when I tell them I get plenty of protein from being vegetarian. There are so many misconceptions about the power of plants.

  • Hi there, have you considered Custokebon Secrets yet? Simply just do a google search search. On there you’ll discover an awesome guidelines about how exactly you can lost a ton of weight. Why don’t you give it a shot? perhaps it will work for you too.

  • I’d like to eat like a vegetarian but it seems like everything is about counting grams of protein or carbs lol I just wanna eat what I want to and not use a calculator ��

  • Many people don’t realize this (including vegans and vegetarians), but broccoli actually has about the same amount of protein per 100 calories as beef(12 g). You’d have to chew through about three cups of broccoli, but just adding more green vegetables into your meals can add a little extra protein plus fiber and other vitamins. If you ate the same amount of protein from meat you’d be adding cholesterol and no fiber.

  • We’re gonna try those pancakes for sure! Tip: you can make chickpea flour yourself by blending up dry chickpeas in the Vitamix. Much cheaper and fresher!

  • Hey man, made these and they were bomb. Subbed in “TVP” and mixed beans for the filler though. You should look into TVP, it’s defatted soy flour, per cup it has 320 cal, a whopping 48g of protein, 28g of carbs, and ZERO fat. Way less processed and healthier. Has an incredibly meaty texture similar to ground beef, but is tasteless. Just needs seasoning/sauce. http://www.bobsredmill.com/tvp-textured-veg-protein.html

  • It’s still amaze me just how lots of people do not know about Custokebon Secrets despite the fact that many people using it. Thanks to my personal friend who told me about this. I’ve lost a lot of weight.

  • I just had to tell you how much I love your recipes, your personality, and how easy they are of course!!! Thank you from a health nut who sees a lot cooking videos��

  • This is going down tomorrow and just might be my new thing. Been hooked on vegan pizzas lately. I took Chelsea’s method with panini bread and made it vegan. Done in 15min!

  • OKay, so I was wondering why I hadn’t been seeing any videos from you lately, and then I noticed that I was no longer subscribed?? What?? I heard that youtube was up to shenanigans, but I thought that was just rumors….. hmmmmm……

  • I just found your channel the other day and I love you haha! I’m a gluten free vegetarian, who sometimes eats vegan, and my family always makes me feel like I’m insane for having a diet like this, so thank you for making me feel less insane

  • Diet Plan called Custokebon Secrets kept showing up here on many youtube and I thought they were scams. However after my mate follow it, and finally lost crazy amounts of weight by using it without starving herself. I’m persuaded. Do not take my own word for it, search for Custokebon Secrets on google.

  • vegetarian diet gave me psoriasis. The carbohydrates I had eaten gave me insulin resistance and all complications that derive from it. Now on Keto I got rid of all ailments. I’m not saying to eat meat but dairy, seafood and eggs are a must. Veganism is a diet of deficiency so one must take a lot of supplements that shows that is not beneficial for humans. I need no supplements on Keto and that says it all. It also lacks bio availability and the right amounts of: 1) Pre-formed Omega-3 Fatty Acids DHA and EPA

    2) Vitamin B12

    3) Vitamin D3

    4) Vitamin A/Retinol

    5) Zinc

    6) Choline

    7) Calcium

    8) Iron

    9) Iodine

    10) Selenium

    11) Cholesterol

    12) Carnitine

    13) Carnosine

    14) Glycine

    15) Amino Acids

    16) Creatine

    18) Vitamin B6/Pyridoxine

    19) Vitamin B2/Riboflavin

    20) Vitamin B3/Niacin

  • if you are ending up with 4000 thousands calories and staying under maintenance since you are cutting, your body probably needs a lot more than 150 grams of protein, wich may be doable on a vegan if you eat more, but in that case i think the human race is going to die out of starvation due to overeating, congrats you have saved the animals from suffering!

  • it really doesnt seem like you eat enough calories.
    i put it into cronometer because i was wondering this and it was wayyy too low for an active person.
    (of course i could’ve gotten serving sizes wrong, but it was way off)
    a lot of the micro nutrients were way off too.

    only reason i care is because you’re an influencer, how you eat will effect how your audience eats.
    i have definitely been affected over the years by youtubers diets, for the worse.

  • Wow, that is so helpful to see how much protein you can actually quite easily get on a vegan diet! And absolutely delicious. Tofu is the BEST thing ever! <3 I made such delicious tofu today, I pan fry it and then put some soy sauce in it and let it actually fry a bit together with the soy sauce and it gets so nicely golden-brown and crunchy on the outside it's to die for:D

  • baked tofu is so bomb. I was almost Bout to give up on tofu but then I baked it, total life changer! I literally just bought ripple milk and I can’t wait to try it!!

  • I remember seeing this when I was first toying with the idea of going vegan in 2017 and I remember your video reassured me that its possible to get in a high amount of protein, and do bodybuilding as a vegan. Now here I am in 2020, a vegan bodybuilder myself. Haven’t had meat since 2017, and over a year fully vegan already. Thanks for the inspiration! �� a Dutch guy from Dubai

  • I know you said you don’t eat like this everyday but I thought I’d point out that you probably peed out most of the protein you ate today. The body only takes what it needs and other than storing some excess protein as fat, if you eat more than 20-30grams in one meal your body will just pee it out.

  • interesting video.
    I wonder how much actual protein is left once he substracts the “protein” from the gluten in bread and noodles.
    Also the peanuts are quite high in phytic acid which can block the absorption of minerals and it´s very high in omega 6 which is super inflammatory. And there are also no real omega 3 sources in his day of eating. Sure, the chia seeds contain some. but it´s a plant form and the amount of chia seeds he´s eating is negligible.
    Other than that i always find it interesting to see how people cope with certain circumstances i.e. vegan, keto etc.

  • This is so so helpful!! I’ve been vegetarian for a few years and am now trying to transition to vegan. Coming from a place of pretty unhealthy, calorie focused dieting I’ve honestly never really paid enough attention to what nutrients I get. It’s been super refreshing to start focusing more on getting enough of the good stuff instead of always thinking about how to cut “bad” things out.

    Also where is that bralette/sports bra you were wearing after soul cycle from???? So cute

  • Hi Remy, Thanks for sharing this video. I’ve always wondered how vegan diet can be protein packed without powder so this video showed how it is quite possible. What kind of pan are you using to make your pancakes?

  • why the fu## do vegans have to tell every1 that they are vegans… it’s so f-ing annoying… no1 gives a shit….except othe vegans who need to prove that they are more vegan than you… egotistical fools…

  • I’ve started using Cronometer thanks to your videos, and it’s such a great website! It’s very interesting to be able to track your macros this way and it’s super easy. It’s given me such a great insight into what I eat on a daily basis. For instance, I thought I was consuming a good amount of protein and had limited my carb intake, but Cronometer has made me realise that I’m still eating quite a large amount of carbs and not enough protein. So I’m trying to change that now and Cronometer’s been such a huge help in trying to achieve that.

    Also that mug cake looked so good!

  • The reason that green enchilada sauce is green is because it is made with tomatillos instead of tomatoes. Tomatillos are indescribably delicious. I always put a few (uncooked) in my salads, but you can also roast them or blanche them, then process them in a food processor and use them as a main ingredient in lots of foods. Tomatillos are SOOOOO delicious! (They have a sticky resin on their skin, but it rinses off easily.)

  • this shit makes me laugh so hard:D
    You, vegans, are trying to eat a lot of proteins, with just vegetables. OK.
    Me, with just 1 steak of 50g, i’ve eat more proteins than you on 3 days. (or not that much, but you got it)

    And just to let you know (only for the people who don’t know what they eat) In the meat you have the B12 vitamin and this, you can’t find it in vegetables. YOU CAN’T!
    And you know what? This B12, is necessary for the human body. You know why? Because human ain’t a cow or a lion! The human eat almost every thing on earth. So don’t be shy, eat some good meat.
    You can protect animals with so much different ways! just search and stop killing yourself. Thank you.

  • Dude I’m vegan, I found your channel before you went vegan, I subbed just because I loved your style, and the fact that you were trying vegan (found you through your 10,000 cal vegan challenge vid). So happy that you’re vegan now:D you really connect with all the bros and that’s so valuble. Love it. keep up the amazing work.:) Also your physique inspires me ��������

  • Exactly the channel I was looking for! Thank you for sharing your experience! Keep on doing that, this is awesome! Good luck in your vegan transition, you are actually helping me in mine too!!

  • Love your content! Its so inspiring! Btw just wondering could you comment on the negative comments on tofu? Like oestrogen etc? Im really curious on your view:)

  • Hey Rose,
    I think if you are trying to cut down on fat, you could maybe reduce your intake or serving size of rice and increase your in take of protein, which you are doing as well as pairing it off with some weekly workoit. For rice or pasta, I normally have 3/4 cup per meal, mainly only for dinner and or lunch. I really enjoy all of your vegan recipes! I can’t wait to see what else you have to cook. Cheers xo

  • Okay….first of all….
    OMG THANK YOU SO MUCH FOR THIS VIDEO! I have been looking into meal recipes and protein foods for so long, but I’m never really sure if i’m eating enough. So I’ll definitely add nutritional yeast to my dinners, cuz that would help A LOT. I’d also love to make a what I eat in a day video, but i can just never finish them because i’m so lazy ��


  • Thank you so much for this. I have PCOS and therefor eat a lower carb, high protein diet. I love being vegan and videos like this influence me to be healthy! Thank you!

  • OMG, I havent watched your videos for a little while I just havent been on YouTube as much and oh my goodness your skin has cleared up soooo much!! You look amazing!! x

    Also, I am so happy you are making these videos. I am starting to lift now (also doing lots of cardio to burn fat so I can see those muscles!) and I am really focusing on going more high protein, lower carb, lower cal. So good to see someone like you doing these videos.

  • Thanks for the ideas, ive been overdoing the low calorie foods and i think ive only had about 10grams of protein a day for the past few months, not good lol. Muscles hurt bad after any work out and started having worse cramps lately. Definitely gotta up my protein game. I focused only of losing weight so long that I didnt even care about the nutrition part. But now im 100lbs less and i NEEED PROTEIN ��


  • A 665 calorie breakfast with ONLY 19 grams of protein? Wow, sign me up to be vegan with half the gains I’ve made in the last 3 years. Over 4000 calories and a whopping 150 grams protein. Vegans have nothing to brag about. I’m glad I watched and confirmed my suspicions of this imbalance with protein and carbs.

  • I just came across your channel. I have googled every form of “high protein vegetarian” and “high protein vegan’ meals and EVERYTHING I come across puts me at either an extremely high caloric intake OR a really low amount of protein that they’re calling a high amount. Like Eating Well has this article called “High Protein 7 Day Vegan Meal Plan” and I’m looking at day one and the total protein is 51 and I’m like in what world is that considered a high protein day??????????????? I am trying to lose weight while building muscle so it can be hard for me to find high protein meatless meals while on a caloric deficit. It started to get really frustrating because I’ve always been a vegetarian but ate dairy and eggs sparingly. Lately greek yogurt and veggie omelets were the only way I could make my protein goal while hitting that low caloric number. And I had been eating like 4x as much animal products as I had been eating in the past. But then I found tempeh. And lentils. And soy curls. And all kinds of rad shit. So the protein number started to go a little higher. I am so thankful I found your channel. Because now I’m realizing it is totally feasible to take the dairy and eggs back out because there are a lot of vegan options that are truly high protein and will help me continue to lose weight. It’s crazy to me that there are almost no resources out there for this specific information. YOU ARE A GODDESS!!!!

  • Veganism is a mental illness. You probably absorbed 30% of that 100 grams of protein because of the antinutrients present in the plants. Stop brain washing yourself. Look at your body, muscles, skin etc….

  • What’s up man good video. Hey I’m a chemical engineer, I wanna say a microwave will not change the molecular structure of your food in anyway. That’s a big ol misunderstanding. The molecular structure will only change if you heat food too hot. So your stove and oven will do that too. The molecular changes are nothing to fear, it’s just burns and denatured organic molecules. Peace.

  • Love your channel Rose. You’ve inspired me to go to my local Korean shop and start doing some Asian cooking. I will be following your recipes. xoxo

  • I don’t like the word vegan although I am a practicing vegan I believe you should be called vegetarian. Because that is the truth essential word for being plant-based.

  • Fantastic! this was a great video..I see it is an old one…it popped up in my suggested videos after I had watched your mexican lasgana one. Brilliant delivery..”one eyed unicorn ” and “bro proof”…hilarious. thanks.

  • Hi Rose! Was so excited to grab an indigo crew neck sweatshirt when I saw there was almost $10 in shipping! I live in Calgary, is there anyway I can just pick it up somewhere? Thanks so much! Love the video!:)

  • Neat. I will have to try something like that. Looks tasty. If people are concerned about the sodium content of the sauce; just make your own from scratch. If you eat this often enough make a big batch of sauce and keep the rest in the fridge.

  • Your lunch looked AMAZING! And I’m obsessed with Trader Joe’s red lentil spaghetti. Explore Asian has some wonderful bean-based pasta as well!

  • YES, it’s so easy to eat +100 grams of protein in a vegan diet. Totally love how more people are debunking the myth that vegan diets are restrictive, low in protein, and unhealthy! I also love eating protein powder for convenience, but I don’t eat it every single day either. Sometimes I’ll go through a phase where I do, though I’ve been loving beans and tofu as of lately! OMG AND I LOVE HEALTH WARRIOR TOO GAHHHH ����

  • Can you make a video like this but on how to get enough phosphorus? I’ve seen many people write about it, but they only had like 10% of it. The only food I know that is high in phosphorous are hemp seeds, which have 45% for 3 tbsp, and I don’t just want to eat that.

  • I love how you clarify that we don’t need that much protein and give the correct amount you need! You are such a joyful ball of sunshine <3

  • Hello you beautiful people, would love for you to check out my FIRST VEGAN VLOG if you have a spare few minutes, I would appreciate any guidance and positive criticism.
    Thank you
    Greenday Vlogs

  • I love the idea of showing people how much protein vegans can actually get and that we really don’t have a problem with protein at all. But isn’t it true that our bodies can only absorb so much protein in a day and the rest that it doesn’t need it just gets rid of? I guess everyone’s body is different but just in this video when you eat about 100 g of protein I wonder how much of it your body is actually using vs how much it’s getting rid of. Any thoughts?

  • Hey Rose, Mic the Vegan gave you a shout out at one of his videos the other day. Love you both! Check it out, you got 4 seconds of air! 4:21 4:25


  • I l i v e for these videos! Trying to lean bulk but protein is always the hardest target for me. Please make more high protein recipe/WIEIAD videos!

  • Jess me… If I wanted to call myself a real vegan I would take out any processed items in my diet… Mainly eating plants, beans, peanuts, a slight amount of bread.. I have been a raw vegan for the past year, need to start back workn out…

  • I may be biased cause im a mexican, so please don’t mind me… but, my whole life it’s been about enchiladas, tacos, beans, quesadillas, etc etc. The way i know enchiladas, I HAVE to have corn tortillas, and you heat the sauce in the stove, dip the tortilla, fry it, stuff it, roll it, and i prefer topping it with the veggies… long and tedious work tbh
    I love you and your channel, and im not trying to hate (so people dont start hating on me), but I think this is more like a dipped burrito or something… enchiladas have a different tortilla:/

  • Thank you for sharing this with other guys who think that being vegan is being weak. It’s the complete opposite. I’m happy to see the world moving forward

  • I have never understood why some people refer to food as “bad boy” haha. They look good although I’ve never tried green enchiladas will have to look out for it in the UK

  • i just put my enchiladas in the oven, cant wait to try them out! sadly the place i am at doesnt have green enchilada sauce so i had to get red:/ just hoping that it will be turn out good ahah thank you for sharing this food idea:)

  • Looks so good Brian. Thank you for your advice by the way! I don’t know how you manage to comment back to everyone, you must be superman!

  • Wow those pancakes literally took me 3 minutes to make! I had them with syrup and butter and coconut oil. I’m currently making my own date syrup to drizzle on pancakes and yogurt granola bowls!

  • Just found your channel through Lisa’s and I’m so happy I did! I loved this video and your personality! I’ve been vegan for almost 4 months now and I’m still trying to gather new ideas. Thank you for putting out content such as this! I can’t wait to watch more of your videos and support! ❤️��

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  • That’s too many calories for that amount of protein. Doing a calorie deficit and getting enough protein on a plant based diet is so hard.

  • You did very well,by the way love your combination at pasta recipe,sounds really delicios,I love cheese pasta.The way you eat is really an ispiration for me.Keep going and good luck!Love your video❣️������

  • I’m a new sub so you may have already done this, but could you please do a video on what workout you do for your abs,? if you can thanks very much you’re a big inspiration

  • Turkish/Afghan shops have Pita bread that can have 9-13 grams of protein per wrap. So you could replace tortillas with them for more protein.

  • i went a couple years being unhealthy but lately i’ve been using protein powder and I feel waaaay healthier. Not a ton of carbs either (idk much about carbs but I usually feel like I get too many on a vegan diet)

  • You can get a lot of protein in a vegan diet…but you also have to eat a lot of calories to do it. You couldn’t get 100 grams of protein without possibly eating way too many calories and in turn….gaining a lot of weight. The truth is, a vegan diet lacks a good amount of protein, it’s a fact…if you want a lot of protein, you would have to eat a lot of food.

  • I took a look on your last study presented, by jeff volek. On the high carb diet he has 25.6 grams of fiber, and everybody knows if you want a good high carb diet it needs to be whole foods with lots of fiber. It has 151 grams of sugar out of 345 grams of total carbs, sugar coming from cinnamon life cereal -15 g, orange juice 21 grams ( no fiber of course ), grape juice, mashmallow fluff 16g, bbq sauce 12 grams, fig newton’s ( 12 grams ). So this is clearly a SAD diet.
    Low carb diet is not even spelled right, so i’m not sure about the quality of this study. You have in grey High carb diet, moderate carb diet and moderate carb diet. It looks decent enough but you have things like Mayonnaise and an overall of 10grams of fiber, pretty low in my opinion.
    So it’s either incompetence or they just want to prove low carb diets are healthier by any means.
    How about a study done well? I just want to see the truth, don’t care about the macronutrients, but this study is shady at least.

  • I have been watching you since before you were vegan and now I love that there is a bodybuilder that has vegan recipes:) love your videos!!!

  • If you actually looked at the actual amount of protein which is consumed in the body from those foods rather than just what the label states you will find you are likely not even getting 60 grams of protein

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  • hell yeah man. Cooking is the shiz, The kitchen is where the creativity begins. Gotta share those vegan secrets, because many of us are benefiting from these easy to make and watch cooking videos. Keep them coming homie.