Beginner High Protein Vegan Meal Plan for FAT LOSS

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Beginner high protein vegan meal plan for fat loss! Very high protein: 122g (plant based) per day to pair with regular cardio and weight training (great for vegan athletes!). Use this easy vegan meal prep for weight loss and for the school or work week.

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** Make sure to grab the grocery list to get the right ingredients for this meal plan.
HIGH PROTEIN VEGAN GROCERY LIST FOR BEGINNERS:
https://youtu.be/UIXj7UEo73M

Enjoy!
xoxo Jaclyn Wood

PROTEIN POWDER: https://nuzest-usa.com/discount/jaclynwood Use: JACLYNWOOD for 15% OFF ANY ORDER (excludes bundles and gift cards).

I love all their protein powder flavors, but use Smooth Vanilla and Rich Chocolate the most 🙂

30 MINUTE MULTI-TASK PREP

–STOVE TOP–
HIGH HEAT:
7 MIN: First, bring all to a boil, then:

MED/LOW HEAT:
20 MIN : 4 cubbed Sweet potatoes + 2″ water in steamer

SIMMER HEAT:
7 MIN: 2 c. dried quick Steel cut oats + 4 c. water + salt
14 MIN: 2 c. dried Quinoa + 4 c. water + 1/2 tsp salt + 1 tbsp oil
20 MIN: 1.5 c. rice + 3 c. water + 1/2 tsp salt + 1 tbsp oil

–BLEND & CHOP–
1 MIN: 1 c. dried Mulberries
3 MIN: 1 head Romaine and 1 head Kale, 1/2 bundle of chives or 4 green onions
5 MIN: Lemon tahini dressing (recipe below under SALAD)

If using dried Garbanzo beans instead of canned:
3 HOURS: 1.5 cups dried Garbanzo beans + water
^ google how to QUICK soak & cook garbanzo beans

__
Daily Calories: 2,820
Daily Protein: 122g
__
*if your calorie needs are not as high as mine, your groceries could last 5-days or even 6-days if you portion out smaller meal sizes.
(5 days = 2,261 daily calories, 97.6g protein)
(6 days = 1,884 daily calories, 81.3g protein)

*Optional:
Snack on fresh fruit between meals

*Recommended:
Drink 12+ oz of water first thing in the morning
And 12+ oz of water between each meal

OATS
1-1.5 c cooked Steel cut oats + 1/2 c water for reheating
3.5 tbsp ground dried Mulberries
(optional) 1/2 scoop Nutrasumma pea protein
2 tbsp Hemp seeds
1/2 c Oat milk
(optional) fresh fruit for topping

SMOOTHIE
1 Banana
1 c frozen Mango
1/2+ tbsp raw Ginger (to taste)
1 cup Coconut water
1 cup Water
Ice

SALAD
1.5 c chopped Kale
1.5 c chopped Romaine
1/2 c (4 oz) chopped Grape tomatoes
2 tbsp Pumpkin seeds
1 c cooked Garbanzo beans
1.5 c cooked Quinoa
1 Green onion or chives
1/2 c Lemon tahini dressing recipe:
(makes 2 cups) 1/2 c Tahini, juice of 1/2 large lemon, 4-6 tbsp raw apple cider vinegar (adjust to taste), 1 tbsp coconut aminos, 1 tbsp nutritional yeast, 2 garlic cloves, 1/4 tsp Smoked paprika, 1/2-1 c water, salt & pepper to taste

TERIYAKI BOWL
1 tbsp Sunflower oil or safflower oil
1 cooked, cubbed Sweet potato
1 c cooked rice + 1/2 c water for reheating
2.5 servings High protein tofu (1/2 a package)
3+ tbsp Coconut aminos
2 Garlic cloves
1 Green onion or chives to taste
raw Ginger to taste
salt to taste

FOLLOW ME!

INSTAGRAM
https://www.instagram.com/___jaclynwood/

TIKTOK
https://vm.tiktok.com/7SL8fc/

#jaclynwood #highproteinveganmealplan #plantbasedmeals

High Protein Vegan Grocery List for Beginners

High protein vegan grocery list for beginners: 122 grams of daily protein! Includes beginner tips for healthy food staples for your vegan pantry. This high protein plant based, vegan grocery shopping list will help you with knowing how to shop for vegan groceries when you are just getting started with how to be vegan or how to go vegan.

So let's go shopping for groceries!

Get the recipes of what I eat on a daily basis using this shopping list. Beginner high protein vegan meal plan for fat loss:
https://youtu.be/oNt8bo_PsB4

MY FAVORITE PROTEIN POWDER
Nuzest: https://bit.ly/3eOJ2PY
Love all their flavors, but use Smooth Vanilla and Rich Chocolate the most 🙂

4 DAY GROCERY LIST
by Jaclyn Wood
__
Daily Calories: 2,820
Daily Protein: 122g
__
*if your calorie needs are not as high as mine, this could extend into a 5-day or even 6-day grocery list.
(5 days = 2,261 daily calories, 97.6g protein)
(6 days = 1,884 daily calories, 81.3g protein)


FRUIT
1 c dried Mulberries ( http://bit.ly/jw-mulberries )
4 Bananas
4 c frozen Mango
1-2 Lemons (1/2 for recipe + lemon slices for water)
16 oz Grape tomatoes (or any other tomato variety)
OPTIONAL:
Buy fresh fruit for snacking in between meals.
Example: fresh berries, bananas, apples, kiwi, mango, pineapple, etc.

VEGETABLES
4 tbsp raw Ginger
10 Garlic cloves
1 head Kale
1 head Romaine
8 Green onions or 1 bundle of chives
4 Sweet potatoes

GRAINS & LEGUMES
2 c dried Steel cut oats
2 c dried Quinoa
1.5 c dried Rice
3 cans Garbanzo beans, or 1.5 c dried
3 16oz packages super high protein Tofu
(optional) 2 scoops Nutrasumma unflavored pea protein ( http://bit.ly/jw-nutrasumma ) , or unflavored soy protein

SEEDS
8 tbsp Hemp seeds
8 tbsp Pumpkin seeds
1/2 c Tahini (sesame seed butter)

BEVERAGES
2-4* c Oat milk (or any other type of plant milk)
4 c (32oz) Coconut water

CONDIMENTS
13 tbsp Coconut aminos (soy-sauce alternative)
6+ tbsp Raw apple cider vinegar
4+ tbsp Sunflower oil or safflower oil
1 tbsp Nutritional yeast
(optional) 1/4 tsp Smoked paprika
salt & pepper

*extra milk is for adding to my coffee

FOLLOW ME!

INSTAGRAM
https://www.instagram.com/___jaclynwood/

TIKTOK
https://vm.tiktok.com/7SL8fc/

#jaclynwood #vegangrocerylist #highproteinvegan

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  • Tags: beginner, HIGH, Loss, meal, plan, PROTEIN, recipe, vegan
  • Categories: Vegan Recipe

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Comments

Bunny Luz says:

But what's the ratio of protein to carb?

Reply
R Roms says:

Anyone know of a good alternative to quinoa? I'm allergic to it unfortunately and so many recipes call for it :/

Reply
Farmblock Yk says:

Courtney Cox?

Reply
Sumit Mazumdar says:

Thanks for your efforts

Reply
Genesis Vanderhorst says:

God loves you all so much

Reply
Floof Queen says:

you claim this is for fat loss but you aren't giving any tips about counting calories, using a food scale or anything like that, you may want to give tips about these things lmao

Reply
Chandra techno says:

How many calories is this

Reply
lilla novak says:

omg, why is noone talking about how the ginger was thrown into the blender without her pealing it? other than this, great video

Reply
aka says:

this is so detailed! thank you so much

Reply
Youtuber says:

This looked pretty tasty overall but seems like it won't be much of a low calorie meal plan unless u eat small portions.

Reply
savannah tipton says:

Honestly, this has been one of my favorite youtube foodie videos in while. No nonesense, good pacing, I like your voice, you are very competent- SUBSCRIBED, SIS

Reply

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