How I easily get over 141g of protein a day | Easy & Tasty Meals in 15 Minutes | Easy Vegan Yogurt
Want to get strong over 40 on a plant-based diet? In this video, I’m sharing a quick and easy high-protein vegan meal (141g of protein in under 15 minutes!) plus my full-body gym workout to help you build lean muscle and tone up! 💪🌱
If you’re a woman over 40 looking to go from skinny fat to strong and defined, this video is for you! I’ll show you exactly how to fuel your body with high-protein vegan foods and the best full-body strength exercises to get results.
🔥 What You’ll Get in This Video:
✔️ 141g of vegan protein in a meal that takes less than 15 minutes
✔️ Full-body strength training routine for women over 40
✔️ Easy 2 ingredient home-made plant based Yogurt
👉 Don’t forget to like, comment, and subscribe for more vegan fitness and muscle-building tips for women over 35!
🔔 Subscribe for More:
0:00 Breakfast: Strawberry/Banana smoothie with Tofu Egg Salad sandwich
2:18 My calorie breakdown
5:48 Lunch: Couscous salad with Fava bean Tofu and chickpeas
6:43 2 Ingredients – home made Vegan Yogurt
7:55 Plant based Frozen Strawberry Yogurt in Ninja Creami
8:45 Full Body Gym Workout & Tips on why I do each exercise
12:48 Dinner: Buffalo Style Crispy Tofu in a wrap
Thank you for watching & Please subscribe!
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Total Breakfast calories: 603, 51g protein, 57g carbs, 21g fat
Breakfast smoothie:
1/2 (50g) banana
1 cup frozen strawberries
1 cup unsweetened soy milk
3-4 ice cubes (not pictured)
1 scoop of your favorite vanilla protein powder ( I used Legion)
15g natural peanut butter
1 tbsp ground flax (blend till smooth)
Toast: 1 sourdough bread (48g) with 70g Tofu egg salad mixture.
Lunch: Per entire salad (1120g) including the dressing,
Calories:754, Protein: 58g, Carbs: 107g, Fat: 14g
My serving of 800g, Calories: 545, Protein: 42g, Carbs: 77g, Fat 10g
Salad contains:
1/4 cup dry couscous
165g Fava bean tofu
1/2 cup chickpeas
1 red bell pepper
600g cucumber
1 cup cherry tomatoes
1/4 red onion
1/2 cup chopped parsley
1/4 cup chopped mint
5 black kalamata olives
Fava bean tofu seasoning: 1/2 tsp sumac spice, 1/2 tsp cumin powder, salt and 1/2 tsp garlic powder
Dressing:
1 tbsp Tahini
1/2 tsp sumac spice
1/2 tsp garlic powder
2 tsp maple syrup
juice of 1/2 a lemon (adjust per taste)
1-2 tbsp water to dilute (adjust per taste)
Homemade Vegan Yogurt measurements: 946ML unsweetened soy milk (Use only 2 ingredients, high quality milk) 2 tbsp about 30g Store bought Vegan Yogurt Starter. Bring your milk to boil. Let it cool down to slightly above room temperature. Mix in the yogurt starter nicely. Cover the lid and transfer the container in the oven with light on for 7-8 hours! Once yogurt is ready, transfer to refrigerator and enjoy throughout the week 🙂
Dessert: Calories per 200g Serving: 120, Protein: 6g, Carbs: 19g, Fat: 3g
300g unsweetened soy yogurt
1 cup frozen strawberries
2 tbsp maple syrup & some stevia
Add all the ingredients in a high speed blender and blend till smooth. Refrigerate overnight and spin next day on Nina Creami.
Dinner calories per (1 protein wrap =140 cals, 13g protein), 150g Tofu & chickpea mixture, 20g yogurt and handful of chopped romaine lettuce
Calories: 412, Fat: 17g, Protein: 35g, Carbs: 36g
1 block of extra firm tofu
1 cup rinsed/drain chickpeas
air fry with 1 tsp garlic powder, some salt and 1.5 tbsp corn starch
For sauce:
1/4 Frank’s red hot sauce (add less if adding water)
1-1.5 tbsp maple syrup
1 tsp garlic powder
1-2 tbsp water to dilute (optional)
Yogurt sauce contains, homemade yogurt, salt, 1 tsp maple syrup and dill seasoning.
Here are more high protein meal idea videos:
#highproteinvegan #veganrecipes #healthyfood #weightloss
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27 Comments
💭 Question for you: What’s YOUR biggest struggle with building muscle on a plant-based diet? Is it getting enough protein, finding the right workouts, or something else? Drop a comment below—I’d love to help! ⬇💬 All recipe details are in the description box!
And if you found this video helpful, don’t forget to like & subscribe for more vegan fitness tips and high protein meals! ❤ #VeganGains #veganfitness
Do you use the whole carton of milk for the yogurt?
Been watching you since last summer I think and never comment – but wanted to share I am always blown away by the simplicity and variety of your recipes. They look so delicious too! Thanks for the inspo! Need to find fava bean tofu in the US, I never find it at my local whole foods, I'll search the Big mountain website.
Do you turn the oven on for the yogurt or just the light?
I love your videos and has helped greatly.I am 68 years old and I struggle with protein because I am not a vegan but I do not eat red meat., egg yokes, shellfish,butter, because of my cholesterol.I exercise 6 days a week with 3/4 of them is lifting weights. I weigh 137 obs in a 5.7 frame but I have too much fat and my total caloreis for the day is only 1300 calories. Am I eating too little? Please advise.Thank you for educating us so much.
Thank you !
Looks delicious! Do your chickpeas explode in the airfryer? I had that experience in a regular oven. Just wondering how you might avoid that problem. Thx!
Are you seriously lifting 40lb on each side with those dumbbell flies? I bow to you!!! You go, Girl! Plant protein for the win. 🍌🥦 Great video. Thanks for all of the tips and ideas.
1500-200 kcal is not very much for your fitness regime
My takeaway from your video
"You can create simple, high-protein, plant-based meals that are quick to prepare, even with a busy lifestyle."
Besides, I was sending you an email. Check it out whenever you get time and keep posting such videos. Thanks.
Looks delicious!!
Hi, I tried an idea from one of your previous videos, adding TVP to my oats. I love it!! Its been my go to breakfast since. Thanks for the videos.
Where do you get fava tofu from?
Your videos are very nicely done and informative Nisha! Enjoying your content and learning a lot! Thank you!
That's a lot of calories!
I’m a late breakfast gal too! That salad looks amazing. I love sumac. I need to find the fava bean tofu!!!
I cannot find favs bean tofu. I live in Kingston Ontario
Hi!! Can you share you protein brownie recipe please
I see you put a lot of time and effort into your videos. All the food you make looks delicious and tasty, especially the salad you made. Thanks!🎉
yey another creami recipe! can't wait to give it a try. the salad and wrap both looked delicious! and you are still killin those workouts! thank you for sharing all the wonderful recipes!
Thank you Neesha
Thank you for this yogurt recipe.😃That is amazing!! My only issue will be to find greek style vegan yogurt. I have seen the brand you used in my store but not their greek style, just regular flavoured ones. I’ll keep looking.
I've tried making soy yogurt at least a dozen times…both with homemade soy milk and with aseptic edensoy and my instant pot on yogurt setting. It never looks as thick as yours does!
Yes to homemade soy yogurt. Would you mind sharing the exact measurements and instructions please? I appreciate your videos and recipes.
Hi Neesha and thank you for thiese Monday videos🥰 now, the home made yogurt looked really good and I would love it if you can let me know the ratio of soya milk and amount of the starter that you used please 🙏🏻 I would also prefer to make my own Greek yogurt! Your workouts are really cool and seems to be balanced between lower and upper body 🙌 would be lovely if you can give some suggestions as to how to approach pull-ups if you can not do them at all 😬 maybe a quick demo in one of your videos to highlight which muscle groups need to be strengthened for pull-ups 🙏🏻 lovely way to start my afternoon by watching your videos and getting some inspirations 😍 wishing you a great day ❤
Salad was so simple yet looks delicious 😋
Hello. I appreciate your videos and the hard work you put into them. I had to travel recently and your overnight oats recipe with TVP came in handy.
As a diabetic, I try to keep my carbs under 150gms for the day. That is a challenge on the vegan diet. But my body has begun to tolerate higher amounts of carbs on the vegan diet.
I try to incorporate various vegan sources of protein and not have to rely only on tofu/soy, which again needs a lot of planning. That is where your recipes are so useful.