Are you a new vegan, or vegan on the hunt for cheap and high-protein groceries? You gotta go to Trader Joe’s!!
TJ’s is a HACK for anyone looking to save money and/or live vegan! Every store nationwide is loaded with delicious options that won’t break the bank. Join us for your Trader Joe’s tour!
Join us for your Trader Joe’s tour!
But not your ethics because veganism isn’t a diet! 😉
This wasn’t a totally typical day of eating for me.. It was the first morning in months I actually craved a warm bowl of oatmeal instead of my usual cold smoothie (anyone else a daily smoothie person?)
I also switched out a few of my usual go-to protein sources. But, that’s the beauty of food freedom and understanding nutrition.
Whether your meals are planned or more spontaneous, comfort-based, goal-oriented, or somewhere in between- your favorites can ALL fit without guilt or restriction. Just awareness, intention, and flavor.
As a foodie, when I first started tracking macros over 4.5 years ago, I was afraid it would disconnect me from the joy of food. I worried it would become obsessive. But what I found was actually the opposite.
Awareness gave me freedom. Structure helped me feel safe to trust my body’s needs and cravings.And understanding my body’s needs helped me enjoy food MORE, not less.
Now I can eat meals I love, feel great in the gym, and know I’m fueling my body with enough protein and nutrients.
All you need is a rice cooker, veggies, seasonings, and the special key protein source: Say Grace.
Say Grace is a soy protein concentrate - 100% Plant Based. With 80 calories and 19g of protein per serving, it's an absolute protein HACK if you're trying to get a lot of protein in without the extra calories.
TOMORROW, I’m breaking it ALL down in a simple, realistic way so you can finally kick off your journey with confidence 💚
In this FREE masterclass, I’ll cover:
- How to get started (without overwhelm)
- Helpful tools that make fat loss easier & sustainable
- How to structure a realistic routine that fits your lifestyle
- How to track macros in a simple way
- How to calculate your numbers to get started
- Small changes you can make TODAY for long-term results
No restrictive dieting. No starving yourself. No killing yourself with endless cardio. Just realistic habits, sustainable strategies, and small changes that create BIG results over time.
If you’re ready to finally understand vegan fat loss and stop guessing, this class is for you!
If you’re disgusted by dead animal body parts, why not go vegan?
For everyone else who isn’t vegan, what’s stopping you? Let me know in the comments below ⬇️
Fat Loss 101: Finally Understand Vegan Fat Loss 🌱🔥
Trying to lose weight but feel confused, stuck, or like nothing is actually working? You’re not alone.
This week, I’m hosting a FREE masterclass where we’re breaking down vegan fat loss in a way that actually makes sense, no crash diets, no starvation, and no cutting out the foods you love.
In this class, you’ll learn:
✨ How to finally understand vegan fat loss
✨ What actually matters when it comes to losing body fat
✨ Common mistakes keeping people stuck
✨ How to kick off your journey with Coach Miranda in a realistic, sustainable way
✨ Simple steps to start seeing progress without feeling overwhelmed
If you’re ready to stop guessing and finally understand how to lose fat on a vegan lifestyle, this is for YOU 💚
Mix ingredients to make a “dough” like consistency. Bake in oven at 420 F for 15-20 mins, flip, bake another 10 mins.
Get your vital wheat gluten here: https://amzn.to/4fcXRuI
Filmed at the 4/25 International Vegan Food Festival hosted by @veganeventsorlando, where our coaches share their personal journeys into veganism, how plant-based living has changed their lives, and how they use vegan fitness coaching to spreading health, compassion, and impact others around the world!
We’re bringing the vegan community together for an afternoon of connection, delicious homemade food, and chill park vibes at Chapin Station Park in Winter Garden.
Bring your favorite vegan dish and come meet other like-minded people in the community! Whether you’re fully vegan, plant-curious, or just looking for positive energy, you’re welcome here.
✨ Expect:
🥗 A vegan potluck
🌿 Community & connection
🎁 Giveaways by Vegan Squad Coaching
☀️ Relaxed park hangout vibes
📍 Chapin Station Park — Winter Garden, FL
📅 May 24th
⏰ 12PM–4PM
RSVP for free here: https://www.eventbrite.com/e/vegan-vibes-in-the-park-tickets-1988634492299
The vegan squad coaching team will be hosting a Vegan Vibes Meetup on Saturday, 5/17/26 from 12-4PM in Gainesville, FL!
We’ll be hanging out at Depot Park and then walking to @frenchmen_street_food for some delicious VEGAN food!
This event is for you if you’re looking for community, connection, fun, food, and fitness!
We can’t wait to see you there! 🌱💪💚
Because while you’re not consuming meat by being a vegetarian, you’re still consuming eggs and dairy, which also unfortunately contributes to the meat industry.
Those dairy cows don’t get to live out their lives on a big green farm, they’re confined and controlled for their whole lives until they've been impregnated too many times and are no longer able to have any more babies to produce milk, which therefore gets them sent to slaughter.
Those hens that lay eggs? They can’t lay eggs forever. Once they’ve been forced into laying so many eggs in such a short period of time, their bodies can’t handle it anymore and so they get straight to slaughter as well.
So for those reasons by being vegetarian, you’re still contributing to the pain/suffering of animals - just maybe a little bit less by not eating meat.
But - where can you get your protein? How do you eat? WHAT do you eat?? Stay tuned for my next reel because I’ll break down how do get enough protein in as a Vegan 💪🌱
If you’re struggling with plant-based protein, this is the last time you’ll have to ask, “Where the heck do vegans get their protein??”
RSVP for free to see the other 6 incredible speakers/presentations!!
See you Saturday!
“ DO HARD THINGS” 🙌🏼🔥
This has been my mantra for over a year now!
And these Bulgarian Split Squats are no joke. I’ve been progressively overloading…
Slow and steady. I finally made it to 55’s. My highest weight yet.
Driving through the front heel on the way up is where it’s at! 👌
Getting back into vegan cooking lately, and while back to my 🇯🇵 roots .
Here's my estimates for the macros (bulk of the calories come from tofu, avocado oil, and the cooking sake in the broth).
| Component | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Broth | 110 | 2.4g | 20g | 0 |
| Tofu (6.75 oz, half a pack) | 155 | 16g | 4g | 9g |
| Potato starch | 30 | 0 | 7g | 0 |
| Avocado oil spray | 30 | 0 | 0 | 3g |
| Daikon | 9 | 0.4g | 2g | 0 |
| Total | 335 | 19g | 33g | 12g |
For Dashi broth, I use vegan dashi packs (2 packs), boiled in 4 cups of water, half a cup of soy sauce, half a cup of mirin (cooking sake). Heat until boil, then drop to simmer for 10 min. This will make about 7x the amount needed in this one recipe. Since I use this so much, I always have this in my fridge. For Agedashi tofu, I mix a teaspoon of potato starch, and reduce a bit to thicken the broth before putting it on top of the fried tofu.
For the fried tofu part, I cut the tofu into small cubes (2 inches x 1 x 1). Dry it out with a paper towel. Then cover with potato starch, spray avocado oil on them, then air fry (380 degrees fahrenheit for 15 min-17 min). [Air fryer is a life saver]. Note, you want to oil and air fry pretty fast after dousing the tofu with the potato starch before the tofu starts to absorb it.
For the ground daicon radish, I use a grater to grind up about half a cup of daicon, and chop up green onion for some garnish.
Turned out delicious. But realistically, this is probably only about a third of what I would normally want to be eating for my protein needs per meal. However, for the amount of calories here, probably needs to be balanced with more calorie restricted meals with high amounts of protein to get to my goals of about 150g protein daily. However, amino acid composition of soy is pretty good, so there's less of a need to mix and match other protein sources in the same meal, which is nice.
Jay shares how meeting his wife Kristen and her pet pig, Ziggy, in St. John led him toward veganism, traveling the U.S. in an RV with “Ziggy the Traveling Piggy,” and founding Ziggy’s Refuge Farm Sanctuary in 2016.
Jay explains their current work caring for nearly 100 residents, specializing in disabled animals with a prosthetics lab, wheelchairs, and advanced veterinary care like stem-cell therapy!
Our conversation emphasizes the importance of veterinary care, adoption, and keeping bonded families together.
The residents at Ziggy’s Refuge are ambassadors for the vegan movement and we hope you enjoy learning more about their stories and are inspired to vegan or to support animals like them by volunteering!
You can listen to the full episode here: vegansquadcoaching.com/vegansquadpod
It can be tricky trying to make TVP taste good if you’ve never cooked it before, I mean, It’s basically tofu’s dry cousin.
But adding the right spices/broths will make you regret not trying it sooner! This high-protein cruelty free “meat” shouldn’t be slept on. 💪🌱
Learn how to cook TVP and hit your macros easily by watching the full vid on my channel!
Meal 1: Amaranth breakfast bowl with berries, chia seeds, hemp seeds, & pumpkin seeds, 30g of protein
Meal 2: Seven grain banana pecan pancakes with sugar free maple syrup, 33g of protein
Meal 3: Daring chicken with butternut squash, arugula, and avocado, 28g of protein
Meal 4: Fusilli pasta with tempeh and mixed veggies in a dill hummus sauce, 37g of protein
Meal 5: Baby gold potatoes with fava bean tofu and mixed veggies in a sweet chilli sauce, 43g of protein
Meal 6: Seven grain blueberry pancakes with sugars free maple syrup, 33g of protein
Meal 7: Daring chicken with mixed veggies, baby gold potatoes, arugula, and avocado, 26g of protein
Meal 8: Fusilli pasta with mixed veggies and fava bean tofu in a sweet chilli sauce, 43g of protein