New to being plant-based and aren’t sure where to get protein? When I first went vegan, I wasn’t really sure how to get high amounts of protein.

Especially since I was working out and building muscle, which requires higher amounts of protein. I was eating meals that looked like this: quinoa/rice, beans, green peas, and a veggie (like broccoli)

Yes, I was getting protein (about 16 g), but I was not hitting my goals of 120-140 grams of protein per day.

When I started to incorporate proteins like Tofu, Tempeh, TVP, and Seitan, my protein shot up (30-45 grams per meal)! It was SO MUCH easier to hit my high protein goals daily!

He’s been a long term vegan but had never pushed food to the amounts needed to truly grow his physique.

We’ve still been pushing the big compound lifts and we’re seeing his strength continue to grow in movements like the RDL here.

Goal is to keep intensity high to retain and even hopefully build some more muscle while we get him back to his 6 pack.

Right before I decided to go vegan, I was eating turkey sandwiches for lunch, chicken breasts or steak for dinner, and burgers when I’d go out.

Substituting vegan meats allowed me to still have high protein meals and similar textures/tastes to chicken, cow, and turkey.

I didn’t feel like I was missing out on any tastes or textures!

I especially love incorporating vegan meat into my meals because they are so easy to prepare when I don’t feel like cooking for a long time! Usually just a pop into the microwave or a quick pan fry!

And BONUS: They contain no cholesterol! So you keep your body nourished and your heart healthy! 💪🏼 🌱

Pan fried, marinated, in dry rub, the base of a sauce, cheeses, ice cream, puddings…

It does it all! 😋🌱

Ingredients:
- 1 pack Firm Tofu (you can use silken tofu for an even creamier flavor but firm tofu is more common in mainstream stores and a little higher in protein)
- 1/2 cup Nutritional Yeast
- 1 Vegetable Broth Cube
- Season with Your Heart:
- Salt, Onion & Garlic Powder, Oregano, Thyme,
and Italian Seasoning
- 3/4 - 1 cup Soy Milk

Nutritional Profile (for entire sauce):
- 535 Calories
- 63 g Protein, 20 g Fat, 28 g Carbs

My original idea was to create a high protein Alfredo sauce but i’ve been using it as a spread as well 

I too was part of society’s conditioning. I ate animals for 19 years - seeing it as the norm, never questioning or thinking about what had to happen for the animal to end up on my plate.

I too thought, “I’ll never be vegan. They’re judgmental. All they eat is salads. I won’t be able to be healthy and build muscle.”

But, I was wrong. And I was shocked when I first began to learn the truth which was hidden from me all my life.

My vegan journey continues to be filled with belief-busting moments that I cannot unsee. From the suffering of billions of innocent animals, to the destruction of planet Earth, to the sickness and disease that eating animals is causing in humans.

Over my 5.5 years of living vegan, I’ve come to see living vegan as the compassionate key the world needs - one that will put an end to unnecessary suffering (of all species, including humans), ecological destruction, and health issues.

Making the daily choice to live and purchase vegan is the most impactful thing we can do for the world. For the animals, the planet, our health, other people, and for future generations.

That’s why I decided to become a vegan lifestyle coach and help empower you with the truth and learn to live vegan.

To help make the daily choice that will not only improve your life and health, but also improve your connection to the entire world around you.

If you’re ready to learn more reach out to me for personalized help! I make balanced, high protein meal plans, share all of the knowledge I’ve learned in my last 5.5 years of living vegan, and help you make the switch with ease

And if you’re vegan already, but want to improve your nutrition and/or fitness so that you can bust those vegan myths out there, I’m here to help you too! I want to help you THRIVE!

Let’s change the world together. ✊🏼💚

I use:
- 2-2.5 servings of the protein source in all of my meals
- Examples: Super Firm Tofu, Plant-Based Ground
Beef, Tempeh, TVP, and Seitan
- Red Lentil or Chickpea Pasta instead of White Pasta
- Homemade Red Lentil Tortillas (check out my reel for an extra 20 g of protein!)
- Quinoa or Brown/Wild Rice instead of White Rice
- Lentils or Beans in my wraps, salads, and bowls

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Ingredients:

- 2 Ingredient Red Lentil Tortillas (check out my last reel!)

- 1/3 Block of Tempeh

- Cucumber

- Crunchy Green of Choice

Use your favorite sauces!

- I played around with mustard, hot sauce, and general tso’s sauce

- General Tso’s was a WINNER (it gave that taste explosion 😉)

Macros:

- 40 g Protein, 10 g Fat, 73 g Carbs

- 21 g Fiber (daily minimum requirements by doctors is 25-30 grams!! one meal and you’re basically there!)

Enjoy!!

610 Calories, 34 g P, 19 g F, 77 g C

- 1 Everything Bagel (or bagel of choice, macros may differ)
- 1.5 servings of super extra firm tofu
- 1 tbsp @kitehillfoods vegan chive cream cheese
- 1 tbsp @traderjoes vegan buffalo style drop
- 1/4 pepper
- 1 carrot (slices into strips)
- 1 slice of onion
- Handful of spinach

Assemble and enjoy! 😋

The protein comes from the Silken Tofu and Nutritional Yeast :)

I love putting it on pasta, using it as a spread like hummus, or adding it to my rice/quinoa/grain based meals for a little extra flavor!

Ingredients:
- 1 Butternut Squash
- 1 package Silken Tofu
- 5 Tbsp Nutritional Yeast
- Spices: Salt, Pepper, Onion Powder, Garlic Powder, Paprika (i also added cumin). Be generous - season with your heart :)

Let me know what y’all think!

Enjoy! 😋

1.) Pick a carb (Quinoa, Rice, Buckwheat, Farroh, Bulgur, Pasta)

2.) Pick one or two veggies (broccoli, sweet potatoes, brussel sprouts, zucchini, asparagus, carrots, any one you like!)

3.) Choose a protein of at least 12 g per serving, don’t hesitate to do two servings! (Tofu, Tempeh, Vegan Bulgogi from Trader joes, Vegan Ground Beef, Textured Veggie Protein, Vegan Chicken, Vegan Steak) 

Whether it’s reading more, journaling, meditating, trying a new workout, or reaching for a vegan option — it all comes back to your *why*. Why it matters, how it benefits you or others, and how it shapes the reality you want to live in.

For me, I choose vegan options to align with my values: protecting animals, nourishing my body, and preserving the planet. I meditate, journal, and move my body daily to show up as my best self — so I can spread compassion, peace, and abundance to others.

Choosing vegan is a step toward the compassionate world we all dream of — one where kindness extends to animals, the planet, and ourselves. With every meal, we have the power and *choice* to create harmony within ourselves and around us.

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And 17 g of Fiber! (daily recommendation is 25 g 😉)

Ingredients:

- 2 Ingredient Red Lentil Tortilla (check out my Red Lentil Tortilla reel!)
- Tofu Scramble:
- 2.5 servings Super Firm Tofu (sold at Trader Joe’s
and Walmart)
- 2.5 Tbsp Nutritional Yeast
(gives yellow color, 7.5 g Protein, and
9 mcg of B12!)
- Spices: Turmeric, Onion & Garlic Powder, Paprika,
Salt, and Pepper
- Veggie Mix:
- Kale, Carrots, Pepper, Red Onion
- I also like to use Zucchini and Cabbage instead of
Kale!

- Vegan Cheese!
- @traderjoes dairy free cashew mozzarella is one of my favorites of all time time!

Nutrition:

- 800 calories (super filling!)
- 66 g Protein, 29 g Fat, 79 g Carbs
- 17 g Fiber
- 9 mcg B12 (an important nutrient for everyone! helps ensure energy and proper cell and brain function)

Enjoy!! 😋🌱☀️

Getting enough protein as a vegan is EASY when you build each plate around proteins like:

🌱 Super Firm Tofu
🌱 Tempeh
🌱 TVP
🌱 @saygraceprotein
🌱 @vedgenutrition protein powders

And focus on high protein snacks like @thegymsnack! (30g protein per bag!!)

Full day of eating = 2693 Calories; 163g Protein, 53g Fat, 353g Carbs

TVP contains 12 g of protein per 1/4 cup! And has a neutral flavor so it can be flavored sweet or savory!

TVP is essentially dehydrated soy beans which were ground, cooked with water to form a paste, the paste is then spread thinly and baked until dehydrated, and the dehydrated sheet is put in a food processor to get the “ground beef” texture.

Ingredients:

- 1 cup Textured Vegetable Protein
- 1 cup Vegetable Broth (or 1 stock cube + 1 cup water)
- 1/2 cup - 3/4 cup Diced White Onion
- 1/4 cup - 1/2 cup Chopped Parsley
- 1/4 cup Bread Crumbs or Flour (add more the meatballs are not binding well)
- 2 Tbsp Steak Seasoning
- Onion & Garlic Powder (to taste)
- Paprika (to taste)

Enjoy!!

Nutrition:

- 490 Calories
- 41 g Protein, 21 g Fat, 63 g Carbs
- 5 g Fiber

Cost of Meal: About $3

Ingredients (all from Trader Joe’s):

- 1 Everything Bagel
- 3 Tbsp Buff Dip
- 2 servings Super Extra Firm Tofu
- 1/4 cup Cruciferous Crunch Salad
- Couple Slices of Bell Pepper
- 1 Cucumber

Enjoy! 😋

Ingredients:

- 1 serving Chickpea Spaghetti (13 g Protein)
- 1 serving Homemade Seitan Nuggets (24 Protein)
- 1 cup Roasted Brussel Sprouts
- Zucchini, Carrot, Pepper, & Onion Mix

Nutrition:

- 515 Calories
- 46 g Protein, 5 g Fat, 76 g Carbs
- 10 g Fiber

Enjoy!

When I first learned about living vegan, I felt the same way.

And that’s exactly why I made my free guide!

It breaks down the switch into 3 simple steps so it feels easy and attainable :)