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0:00
Welcome to the Vegans Fitness and
0:00
Nutrition podcast. This is episode
0:00
eight. I am the muscle deficient
0:00
vegan. Here with the protein deficient
0:00
vegan. Do you want to say hi?
0:07
Hi.
0:08
Hi. So happy new year, everybody.
0:08
Today is January 1, 2024. January,
0:08
if you don't know, also starts veganuary,
0:08
which is in the month of January.
0:08
People will try a plantbased diet
0:08
or try out the vegan lifestyle if
0:08
they're maybe thinking about transitioning
0:08
to something like that.
0:27
And did you know a lot of people
0:27
that try out veganuary actually stay
0:27
vegains?
0:31
Oh, I didn't know that. That's pretty cool.
0:32
It's a pretty good ratio.
0:35
Yeah.
0:35
So in the spirit of veganuary, we're
0:35
going to go over some kind of tips
0:35
and tricks for going plant based.
0:41
Over the years, I've gotten a lot
0:41
of questions about don't you have
0:41
cravings for meat and dairy products?
0:41
Which I think is a pretty normal
0:41
question because a lot of people
0:41
are omnivorous before they decide
0:41
to go plant based. So we've put together
0:41
a list of our favorite swaps for
0:41
condiments, meat, cheeses.
1:00
So for condiments, we've got follow
1:00
your heart mayonnaise and follow
1:00
your heart ranch dressing. You can
1:00
find both of those at the grocery
1:00
store. They're both really good substitutions.
1:08
Yeah, I think I like the ranch dressing
1:08
even better than hidden valley, honestly.
1:12
Yeah.
1:12
The ranch dressing is actually really
1:12
good. Then for some meat alternatives,
1:12
there's a brand called gardene. G-A-R-D-E-I-N.
1:12
That makes a whole lot of stuff like
1:12
fish fillets. Fish fillets, chicken
1:12
tenders. Obviously not real fish
1:12
or chicken. Vegan substitutions.
1:28
Crab cakes.
1:29
Other crab cakes.
1:30
I think their seafood alternatives
1:30
are probably the best we've found.
1:34
Yeah.
1:34
They also have a lot of good fake
1:34
chicken stuff.
1:37
Yeah.
1:37
There's also a cool brand called
1:37
meaty that's kind of new, but they
1:37
use mushroom root and make it kind
1:37
of like a fake pulled meat type situation.
1:46
Yeah.
1:46
Honestly, the texture is so close
1:46
for what I can remember that I don't
1:46
like it.
1:52
I like it. It's really good in tacos.
1:54
The next one is Morningstar, which
1:54
has been around Forever. And when
1:54
I was a vegetarian and a little kid,
1:54
I had Morningstar all the time. They
1:54
still have a lot of really good vegan
1:54
meat alternatives, like their veggie
1:54
corn dogs are fire.
2:08
Yeah.
2:09
Also, you've probably heard of beyond
2:09
and impossible for burger patties.
2:09
I think they're pretty interchangeable.
2:09
They both are patties of fake meat.
2:09
So you can use them the same way
2:09
you would use any other patty of
2:09
meat.
2:22
I think they also have, like, sausages
2:22
and stuff. Yeah, not really my cup
2:22
of tea. I just don't really like
2:22
that stuff.
2:29
They're not outstanding, but they
2:29
fit the bill. If you really need
2:29
to substitute in hamburgers. Yeah.
2:33
If you're really missing it, I think
2:33
it'll do.
2:35
Yeah.
2:36
Also, for something like sandwiches,
2:36
tofurky deli slices are pretty good.
2:36
It's basically tofu shaped like deli
2:36
turkey slices. Yeah.
2:44
The macros are good too, I think.
2:45
Yeah, they have a pretty high protein.
2:47
Yeah.
2:48
Also plant based jerkies. There's
2:48
the Louisville Vegan jerky company.
2:48
They make a lot of good vegan jerky.
2:48
One of my favorite flavors is the
2:48
smoky Carolina barbecue. And for
2:48
another primary protein source, Satan
2:48
is a great option. We really like
2:48
the blackbird brand of Satan. You
2:48
can get it in some stores, but we
2:48
just order it from their website.
2:48
They do mail order. They have a really
2:48
good barbecue flavor.
3:10
Oh, yeah, that one's my favorite.
3:11
Yeah.
3:12
And the original flavor is good.
3:12
We use in, like, stir fries and stuff
3:12
like that.
3:15
Yeah.
3:15
The barbecue one, we just straight up eat.
3:17
Yeah.
3:18
Like little cave people.
3:20
Yeah, it's really easy to cook. If
3:20
you're looking for a meat substitute
3:20
that's really easy to cook, they're
3:20
actually precooked, so you just kind
3:20
of heat them back up in a pan or
3:20
something, and you can just eat it
3:20
like a big pile of pulled meat. Next,
3:20
we have some cheese substitutions.
3:20
So follow your heart has a bunch
3:20
of good cheeses. One of the ones
3:20
we really like is their parmesan.
3:36
Yeah, it browns really good in the
3:36
oven, so we like to use it on, like,
3:36
casseroles. It's good on pizzas too.
3:42
Yeah.
3:42
And that's like a grated parmesan.
3:44
I wouldn't use it in anything cold.
3:44
Like, you definitely want to heat
3:44
this one up because the texture is
3:44
so on point when it's baked.
3:51
Also, if you're looking for a block
3:51
of parmesan, we like violife for
3:51
that.
3:55
Yes.
3:55
And we also like peaceful rebel.
3:58
Oh, yeah.
3:58
They have a pretty good Parmesan
3:58
block. And it's made out of tofu,
3:58
so it doesn't have, like, crazy amounts
3:58
of protein, but it definitely has
3:58
more than any of the other ones.
4:05
Yeah, that's a new one we've just
4:05
recently tried, but I really like
4:05
it. Also, for shredded cheeses, like
4:05
your mexican cheese or shredded cheddars,
4:05
we typically use violife for those.
4:05
They've actually got a mexican flavor
4:05
and a cheddar flavor and a couple
4:05
of other ones as well. Mozzarella.
4:05
I think they even have a mozzarella.
4:22
Yeah, we really like on, like, nachos,
4:22
quesadillas. I also like adding it
4:22
to tofu scramble. It gives it, like,
4:22
a little bit extra texture.
4:30
Yeah, it kind of holds it together really well.
4:31
Yeah.
4:32
Daya also has decent shredded cheese.
4:35
It used to suck, but it's gotten
4:35
a lot better.
4:37
Yeah, I agree with that. And then
4:37
for making pizzas and casseroles,
4:37
the mioko's liquid mozzarella, it
4:37
is so good.
4:46
It browns, but it's also, like, nice
4:46
and creamy. And you don't normally
4:46
get that with mozzarella. Normally
4:46
it's, like, oily and gets kind of,
4:46
like, liquidy and disgusting. But
4:46
this one bakes really nice and it
4:46
tastes great on pizza or casseroles.
4:46
And they didn't really have them
4:46
in stores, but I've seen them in
4:46
a lot more stores now.
5:06
Yeah, it was really hard to find
5:06
other than just ordering online for
5:06
a while. But we've seen it a couple
5:06
of places now. Also, mioko's has
5:06
some artisan cheeses, so there's
5:06
a couple of special ones we use for
5:06
different sauces and things like
5:06
that.
5:17
The sun dried tomato one is super
5:17
awesome because you can just literally
5:17
heat it up with your favorite plant
5:17
based milk and you have an instant
5:17
pasta sauce.
5:26
Yeah.
5:27
One of our favorites is nuts for
5:27
cheese. They have some really good
5:27
artisan cheese wedges, and they all
5:27
taste really good on, like, crackers.
5:27
They just spread really nice.
5:35
Yeah.
5:36
And there's a company here local
5:36
to Chicago called cheese.
5:38
And. Thank you.
5:39
That has a bunch of really good options.
5:39
They can also be found in foods,
5:39
I think, right?
5:44
Yes.
5:45
Yeah. And if you're lucky enough
5:45
to live close to Chicago, they have
5:45
pop ups and you can try out other
5:45
random crap they don't sell at the
5:45
store.
5:51
Yeah.
5:52
Also, if you like feta cheese, follow
5:52
your heart has some feta crumbles
5:52
that you can put on pretty much all
5:52
the same things.
5:58
Yeah, I really like it on salads
5:58
or like, even heat it up. It's really
5:58
good.
6:02
Yeah.
6:02
And then cream cheese. Violife has
6:02
a cream cheese, but also Philadelphia
6:02
has some cream cheeses coming out
6:02
now that are vegan. And those are
6:02
pretty good.
6:12
Yeah.
6:12
I feel like violife and Philadelphia
6:12
are really similar. Really good for
6:12
bagels. Probably don't cook with
6:12
these because they're coconut oil
6:12
based and they will turn into actual
6:12
liquid. So if you're going to cook,
6:12
probably use the Miyoko's cream cheese,
6:12
and the texture is, like, a little
6:12
more grainy than the other ones.
6:12
It's not as smooth, but it tastes
6:12
good.
6:33
Yeah.
6:33
And then if you're looking for sliced
6:33
cheese, we don't use this very often,
6:33
but follow your heart does have some
6:33
sliced cheese. And actually, Kraft
6:33
just recently came out with sliced
6:33
vegan cheeses, so they were actually
6:33
pretty good. I think that's probably
6:33
the go to from now.
6:46
Yeah.
6:47
They don't melt exactly the same
6:47
as real cheese unless if you add
6:47
water to your pan after you put it
6:47
on, like, a burger or something,
6:47
and then put the cheese on top, and
6:47
then you add, like, a spritz of water
6:47
and cover the pan. It has enough
6:47
humidity to actually get the cheese
6:47
to melt, and then it's fucking awesome.
7:05
Yeah.
7:07
All right, so that's all the cheese
7:07
options we have. There's a lot of
7:07
other ones out there. Those are just
7:07
the ones we've tried a lot of them.
7:07
So those are just the ones we kind
7:07
of keep coming back to.
7:16
Yeah.
7:17
Next we have a bunch of snack options.
7:17
So one of the weird things when you
7:17
kind of switch to going vegan or
7:17
plant based is the big substitutions,
7:17
like, the ones we just talked about
7:17
are a problem. But really day to
7:17
day. One of the trickier things is
7:17
trying to figure out what snacks
7:17
you like now.
7:32
Just like most of the bigger snack
7:32
brands are not vegan, and sometimes
7:32
they'll just have, like, tiny amounts
7:32
of milk powder or something that's
7:32
in them and that makes them not vegan,
7:32
even though everything else is vegan.
7:32
So that's annoying.
7:43
Yeah, we do have a couple we found
7:43
that are good and more are coming
7:43
out every day.
7:47
Right.
7:47
But there's a brand called lesser
7:47
evil that actually has really good
7:47
snacks. I think you like the white
7:47
cheddar popcorn a lot.
7:53
Yeah.
7:54
Not all of their snacks are vegan,
7:54
but they do have a couple really
7:54
good vegan ones.
7:58
Yeah.
7:58
Okay. Also, if you like chocolate,
7:58
there's a lot of really good vegan
7:58
chocolate.
8:03
Now.
8:03
Plant based Reese's cups, plant based
8:03
Hershey bars, lent chocolate has
8:03
a couple of oat based chocolates.
8:03
They actually have some new oat truffles
8:03
that are really good. And then there's
8:03
another brand called Unreal that
8:03
does some chocolates. They have some
8:03
peanut butter cups and some chocolate
8:03
bars also.
8:19
Yep. And then for ice cream, we have
8:19
a lot of ice cream choices nowadays.
8:19
And I really like the Ben and Jerry's
8:19
non dairy ones. I feel like they're
8:19
just as good as the original dairy
8:19
ones.
8:29
Those are my favorite. And I can't
8:29
tell a difference between those and
8:29
the dairy ones.
8:33
I can't either. And then briars has
8:33
a really good non dairy vanilla that's
8:33
made with oat milk.
8:39
Oh, yeah, that vanilla is super good.
8:41
I think it's better than any vanilla I've ever had.
8:43
Yeah, I think the briars oat milk
8:43
vanilla is like the ice cream you
8:43
should put on top of a pie or something.
8:48
Yeah, it's for sure. And then Nadamu
8:48
has pints that are really good, lots
8:48
of different flavors. So delicious.
8:48
Has good ice cream bars. And then
8:48
we actually just tried a brand that's
8:48
pretty new called wicked. And their
8:48
ice cream bars are pretty good.
9:02
Oh, yeah, the wicked ones were really good.
9:04
They had a strawberry one that was
9:04
super white.
9:07
Yeah, Berry white was the flavor.
9:09
Awesome.
9:09
It was really good. And then for
9:09
cookies, Oreo has some vegan flavors.
9:09
Nutter butters are vegan. And then
9:09
there's a brand called Sweet Lorenz.
9:09
It's just like cookie dough you need
9:09
to bake, but they're vegan. And then
9:09
there's a cool snack called drizzlelicious.
9:09
We get off Amazon, but it's basically
9:09
just like a tiny rice cake drizzled
9:09
in vegan chocolate.
9:28
Yeah.
9:28
And they come in like 100 calorie
9:28
snack packs. So they're really good
9:28
if you're trying to manage your calories
9:28
too, but still want something sweet.
9:36
Right.
9:36
So now that we got all the very unhealthy
9:36
snacks out of the way, I mean, obviously
9:36
we don't eat a lot of this stuff,
9:36
but everybody's got to have something
9:36
around you. You're going to go crazy.
9:36
So anyway, we also have protein bars.
9:36
So vegan protein bars are varied.
9:51
Yes.
9:52
And we very much disagree with each
9:52
other on protein bars.
9:56
Yeah.
9:57
So I actually like the no cow.
10:00
Protein bars because he has horrible
10:00
taste.
10:03
But they're like a soft chew protein
10:03
bar instead of like a hard, dry protein
10:03
bar.
10:09
They're so disgusting, actually.
10:11
Well, they have a lot of flavors
10:11
and I really like them.
10:14
Anyways, it's okay to be wrong sometimes,
10:14
but if you want something that tastes
10:14
good, I would go with misfits or
10:14
the bear bell. Plant based bars.
10:22
Yeah, bear bell are actually really
10:22
good. Not as good as no cow, but.
10:25
Bear bell are good.
10:25
Okay.
10:28
Also, you're probably eventually
10:28
going to want to go eat at a restaurant
10:28
and not make food or eat food at
10:28
your house at least once or twice
10:28
a year. Right. So it's kind of tricky
10:28
to find vegan options at some restaurants.
10:28
There are a couple, though, that
10:28
are pretty reliable for being able
10:28
to go and pick up some food relatively
10:28
quickly and be consistent.
10:45
Yeah.
10:45
Like if you're traveling or you're
10:45
desperate, taco Bell or chipotle
10:45
have pretty decent options. And then
10:45
if you don't already have this app,
10:45
you should get it. It's called happy
10:45
cow and it's kind of like Google
10:45
reviews, but it's just for vegans
10:45
and vegetarians and it has saved
10:45
us many times.
11:03
Yeah.
11:04
Happy cow, ever since we found it,
11:04
has really changed the game on how
11:04
we can eat while we travel. I mean,
11:04
it's still not amazing.
11:10
Right.
11:10
It's still hard to find places, but
11:10
happy cow will at least show you
11:10
all the options, right?
11:14
It doesn't create options, but it
11:14
shows you what's there.
11:17
Yeah.
11:17
And there's actually, in a lot of
11:17
places, there's a lot more there
11:17
than you would think. So it's been
11:17
super helpful and highly recommend.
11:23
The next thing you might run into
11:23
is just social settings, like whether
11:23
it's family gatherings, social outings,
11:23
work functions and stuff, where there
11:23
just aren't going to be plant based
11:23
options. So it's important to have
11:23
conversations up front, like letting
11:23
people know your dietary restrictions
11:23
or bringing your own food. But especially
11:23
if you're going to do it long term,
11:23
you definitely want to have a plan
11:23
for those.
11:44
Yeah, I agree. And also the bulk
11:44
of what you're probably going to
11:44
be eating as a vegan is going to
11:44
be stuff that you cook yourself.
11:44
There's not enough packaged, prepared,
11:44
especially healthy food out there
11:44
to really sustain you a lot.
11:56
Especially.
11:56
I mean, it's going to be expensive if you try to do it that way.
11:58
Yeah.
11:58
Especially the meat and dairy. Substitutions
11:58
can get really pricey.
12:02
Yeah.
12:02
So I mean, you really want to probably
12:02
get pretty comfortable with cooking
12:02
your own food and how to use spices.
12:02
And I mean, you definitely go out
12:02
there and experiment, try some things.
12:02
We've tried some of that and it's
12:02
worked out pretty well. But just
12:02
get it a little comfortable. You
12:02
can make some easy things at first.
12:02
Obviously, we have a lot of recipes
12:02
on the website you can go through
12:02
and try, but you should really get
12:02
adventurous with cooking your own
12:02
food.
12:24
Yeah, for sure. Especially since
12:24
a lot of restaurants, the vegan options
12:24
are trash.
12:29
Yes.
12:30
And you can almost always make something
12:30
better at home than you can at a
12:30
restaurant. Unless you're going to
12:30
like a vegan specific restaurant
12:30
where they actually have vegan chefs.
12:37
Yeah.
12:38
Most standard restaurants, the vegan
12:38
option is just to take all the protein
12:38
and calories off of the dish and
12:38
give you the lettuce that's left
12:38
over.
12:45
Right. That's a very sad way to live.
12:48
Speaking of protein. So protein is
12:48
one thing that you obviously will
12:48
want to focus on, especially if you
12:48
have fitness goals. And on a vegan
12:48
diet, your protein sources are going
12:48
to be a lot different than they are.
12:48
Basically, none of the stuff you
12:48
used for protein, probably as an
12:48
omnivore, is going to be stuff you
12:48
can use for protein on a vegan diet.
13:04
Yeah.
13:04
So if you are switching from omnivore
13:04
to plant based and you're just taking
13:04
out all of your animal proteins and
13:04
all of your animal derived products
13:04
and you're not adding in anything
13:04
new, like plant based proteins, you
13:04
are probably going to be deficient.
13:18
Yeah.
13:19
I mean, swapping to beans and lentils
13:19
will only get you so far, and it's
13:19
probably sufficient protein to be
13:19
healthy, but it's going to be a pretty
13:19
low protein diet unless you intentionally
13:19
seek out the primary protein sources
13:19
that vegans use, which are like TVP,
13:19
tofu, satan, tempeh and wheat gluten
13:19
are really the primary, very high
13:19
protein percentage sources. And if
13:19
you are unclear with how to use TVP
13:19
or tofu, which are two of our favorites,
13:19
we've actually got dedicated articles
13:19
on the website about each of those
13:19
now.
13:50
Yes.
13:51
And creative ways to use them.
13:53
Yeah.
13:54
Now onto plant based versus vegan.
13:54
They're used pretty interchangeably
13:54
and dietary wise they're almost the
13:54
same, but other intents and purposes,
13:54
they are not the same.
14:06
So plant based usually does mean
14:06
in terms of food, it does mean vegan,
14:06
but some things that are marked plant
14:06
based, or even some people who say
14:06
I'm following a plant based diet,
14:06
that can mean predominantly plant
14:06
based, but they still include some
14:06
animal products. So you do want to
14:06
be careful. Not everything that says
14:06
plant based is 100% vegan, and plant
14:06
based really just focuses on the
14:06
food. So if somebody says they're
14:06
plant based, they're probably not
14:06
following a vegan lifestyle and things
14:06
outside of food.
14:30
Yeah, it's usually for health purposes.
14:30
You might go plant based or maybe
14:30
like environmental impact. Right
14:30
now, veganism, that's a lifestyle.
14:30
And people are vegans for ethical
14:30
reasons around animals, which we
14:30
won't go into all that here. Lots
14:30
of good articles you could read,
14:30
but we will talk about some of the
14:30
things you might want to look out
14:30
for if you are trying out veganism,
14:30
because there's a lot of hidden animal
14:30
derived stuff in a lot of.
14:56
Different things really blow your
14:56
mind sometimes. Like why did they
14:56
use this and this thing.
15:02
It makes no sense. Like clothing,
15:02
accessories, shoes. You really got
15:02
to be careful what you buy specifically
15:02
around like shoes and purses.
15:11
The obvious thing is leather.
15:12
Right.
15:12
But there's way more than that.
15:13
Oh yeah.
15:13
There's like silk and down or feathers.
15:13
Suede, animal derived glues. Yeah,
15:13
the glues and dyes.
15:20
Crazy.
15:21
Yeah.
15:21
So like shoes, you want to make sure
15:21
you're getting vegan shoes. Even
15:21
if they don't use leather, they might
15:21
still not be vegan. So there are
15:21
lots of good comprehensive lists
15:21
out there that talk about which shoes,
15:21
which purses or leather. I don't
15:21
know a lot about shoes and purses.
15:21
So you're going to have to google
15:21
that.
15:36
Some of the brands are coming around.
15:36
Some of the bigger brands, like Nike,
15:36
do have a couple of vegan shoes.
15:40
Hoca has some really good athletic
15:40
shoes. The next one is like beauty
15:40
products and cosmetics. Those can
15:40
be kind of hard to figure out because
15:40
you might see like a cruelty free
15:40
label, which actually doesn't necessarily
15:40
mean it's vegan. It could just mean
15:40
they don't test on animals, but they
15:40
still use animal products, which
15:40
is bizarre. Yeah, but that's just
15:40
something. They're also like good
15:40
lists for what is and isn't vegan.
15:40
And a lot of stores have like a filter.
15:40
You can filter products by. What's
15:40
vegan now?
16:09
Oh, that's pretty cool. I know that's
16:09
historically been kind of one of
16:09
the harder things to track down the
16:09
source of and what was really done
16:09
through production and things like
16:09
that.
16:16
Yeah.
16:17
On food there are some hidden non
16:17
vegan ingredients like honey, gelatin,
16:17
anything fortified with lanolin.
16:17
You'd find that in like cereals.
16:17
So basically those aren't vegan.
16:17
Watch out for those. Pretty much
16:17
includes any gummy bears, gummy worms.
16:17
They do make vegan ones, but just
16:17
stuff to keep an eye out for.
16:37
So a lot of alcohol is also not vegan.
16:37
Beers and wines and liquors, some
16:37
of those can be vegan, some of them
16:37
can't. I think your best bet is probably
16:37
just to google the ones you like
16:37
and see whether they're vegan or
16:37
not. There's a lot of nuance in there.
16:51
We don't drink enough to give you
16:51
advice on that. Another weird one
16:51
is toilet paper. That just blows
16:51
my mind. But most toilet papers are
16:51
not vegan.
17:01
Yeah, that was really surprising,
17:01
actually.
17:03
Yeah, so I mean, you still have to
17:03
wipe in public, but like at home.
17:03
Maybe try a vegan toilet paper brand
17:03
we really like. Who gives a crap?
17:11
So yeah, if this sounds interesting
17:11
to you and you're curious about some
17:11
of these swaps and different types
17:11
of substitutions and just generally
17:11
about plant based. We actually put
17:11
together a free ebook on the website.
17:11
I'll put the link to it in the show
17:11
notes. Or you can just go to the
17:11
website and you'll see a pop up and
17:11
you can get it that way. It also
17:11
includes a macro cheat sheet for
17:11
your macronutrients. Like we talked
17:11
about last week. It's got a weekly
17:11
meal plan inspiration, which is basically
17:11
like a base weekly meal plan, but
17:11
you can add some stuff to it to get
17:11
a little more calories out of it.
17:39
Yeah, it's like each day is around
17:39
1500 to 1750 calories with about
17:39
120 grams of protein. That's obviously
17:39
not going to work for everyone. Most
17:39
people are going to eat more than
17:39
that just to show you how.
17:50
To get your protein. At least guaranteed
17:50
using some of our recipes, admittedly.
17:50
But you do get pie almost every day
17:50
with this meal plan.
17:59
No, you get it every day.
18:00
Cheesecake.
18:01
Yeah, you get pie or cheesecake every
18:01
day with this meal plan. Still hit
18:01
your protein goals and your calorie
18:01
goals and have room to spare on your
18:01
calories. So beat that.
18:08
What more could you want?
18:09
Right?
18:10
So we also have twelve recipes in
18:10
the book. You might have already
18:10
heard of some of them because we
18:10
talk about them here also. But if
18:10
you're new to the podcast, we'll
18:10
talk about kind of which ones we've
18:10
included in the book here for the
18:10
meal plan. So we've got first a blueberry
18:10
high protein blueberry smoothie bowl.
18:25
Yes.
18:25
And that's just normal smoothie bowl,
18:25
except we used extra firm silk and
18:25
tofu. And you could of course use
18:25
this recipe as like a base and switch
18:25
out whatever fruit you want to use.
18:35
Next up, we've got a tofu scramble.
18:35
So if you're used to scrambling eggs
18:35
in the morning as an omnivore, tofu
18:35
scramble is a really great substitution,
18:35
just as easy to make and super delicious.
18:35
You can even make it look like eggs
18:35
by putting some turmeric on it.
18:47
Yeah, and you could make a pretty
18:47
big batch of it and just kind of
18:47
eat it throughout the week.
18:52
We also have TVP protein, pumpkin
18:52
craisin muffins.
18:55
These are super good.
18:56
They are super good. We were a little
18:56
surprised the first time we tried
18:56
TVP for muffins at how well they
18:56
turned out. But I mean, they're just
18:56
as good as any other breakfast muffin.
18:56
And they're healthy.
19:07
Yeah.
19:07
Keep you full for some lunch options.
19:07
We have a high protein crab rangoon
19:07
dip. You could put this in a tortilla
19:07
or eat it with tortilla chips, but
19:07
it's a really good, easy lunch option.
19:07
And you can pack it and you won't
19:07
need to heat it up because you eat
19:07
it cold.
19:22
This is also a good one for maybe
19:22
a snack. We've also got a high protein
19:22
black bean pumpkin quesadilla. So
19:22
if you like quesadillas, we got you
19:22
covered here. Black bean and pumpkin.
19:22
If you haven't tried a lot of pumpkin
19:22
flavored things, you might be like,
19:22
what the hell is that going to taste
19:22
like? But I can tell you it tastes
19:22
really great.
19:37
Pumpkin.
19:38
You can't really taste the pumpkin
19:38
when you cook it like this. It just
19:38
kind of makes it a little sweeter
19:38
and more moist.
19:42
Yeah.
19:43
And adds some veggies.
19:44
Yeah.
19:44
It's really delicious, though.
19:46
It's super quick to make, too. Next
19:46
up is a high protein tofu salad.
19:46
This has a ranch dressing that we
19:46
actually made out of tofu. And then
19:46
it also has tofu crumbles. So I really
19:46
like it. I think the ranch tastes
19:46
pretty similar to normal ranch dressing.
20:01
Yeah, it's really good. I like it
20:01
better than the follow your heart
20:01
ranch we talked about earlier, honestly.
20:01
But you had to make it every time.
20:09
Yeah.
20:09
And it doesn't keep for like two
20:09
months or anything.
20:11
Yeah.
20:11
Because of the tofu, it doesn't stay
20:11
as long as the normal ranch does.
20:11
Next, we have a high protein, garlicky
20:11
mushroom Alfredo. So if you like
20:11
pasta, this is like a nice, heavy
20:11
pasta that's going to keep you full,
20:11
but it's high protein. Got a lot
20:11
of garlic in it. If you like mushrooms,
20:11
this is loaded with them.
20:27
Yes.
20:28
And mushrooms are pretty good in
20:28
protein. That's true.
20:30
Yeah.
20:30
And delicious.
20:31
And delicious.
20:32
So good.
20:33
Also got a high protein pasta primavera.
20:33
So this has a ton of vegains into
20:33
it. And what's the sauce?
20:39
The sauce is made out of extra firm
20:39
silk and tofu, too. It's kind of
20:39
like a cheesy Alfredo sauce.
20:44
Yeah.
20:44
But this one's fun because you can
20:44
basically customize it any way you
20:44
want. Like if there are veggies on
20:44
this that you don't like, you can
20:44
swap them out with something else.
20:44
Make different kind every week.
20:56
Yeah.
20:56
Mix and match. We also have a high
20:56
protein stuffed portobello mushroom.
20:56
So this is basically a huge portobello
20:56
mushroom cap stuffed with a bunch
20:56
of TVP.
21:04
Yeah.
21:04
And parmesan and like spinach.
21:07
Yeah.
21:07
It's freaking delicious.
21:08
Yeah.
21:09
These mushrooms, when they cook this
21:09
way are just like so moist.
21:12
Yeah.
21:12
And you don't have to rehydrate the
21:12
TVP first. You just mix it in and,
21:12
I don't know, it cooks really well.
21:19
Yeah.
21:19
And it takes like five minutes of
21:19
actual work.
21:22
Yeah, pretty fast. And then into
21:22
the dessert snack section, if you
21:22
want to call it that. I mean, they're
21:22
high protein, but high protein dessert
21:22
is a thing.
21:29
No.
21:29
So we got a high protein, triple
21:29
chocolate cheesecake.
21:32
I love this thing more than anything.
21:36
Yeah, it's really good.
21:39
Yeah.
21:39
I think I can sit down and eat this
21:39
whole thing at once if I really needed
21:39
to.
21:42
Oh, yeah, me too. Easily. I could
21:42
also eat the next one, which is the
21:42
peanut butter chocolate protein cheesecake.
21:47
Yeah, peanut butter chocolate. Basically
21:47
a big, high protein Reese's pie.
21:52
Yeah.
21:52
It's ridiculous. I can't even believe
21:52
it has, like, tofu in it. It's stupid.
21:57
Good.
21:57
Actually, we got our family to try
21:57
the chocolate cheesecake.
22:00
Yeah.
22:01
And they liked it.
22:02
Yeah.
22:03
And again, no protein powder in these.
22:03
It's all tofu TVP. And the peanut
22:03
butter one actually uses a pb fit
22:03
peanut butter powder, which is still
22:03
natural. It's just kind of crushed
22:03
up peanuts.
22:15
Yeah.
22:15
I don't know if they take some of
22:15
the fat out, I think. Yeah, it's
22:15
really good, though.
22:18
Next up, we have a chocolate and
22:18
vanilla pudding pie. Basically, we've
22:18
got separate recipes for chocolate
22:18
pudding and vanilla pudding using
22:18
silk and tofu. So we just kind of
22:18
combine those together into a pudding
22:18
pie. And then we've got this, like
22:18
peanut butter powdered sugar crumble
22:18
and we just sprinkle it on top and
22:18
it goes on like a normal cookie crust.
22:18
So it's really good. If you like
22:18
pudding pies, it's only.
22:39
20% protein, but you pair it with
22:39
some of the higher protein dishes
22:39
throughout the day and you can get
22:39
away with it.
22:45
Yeah.
22:45
Well, where are you going to find another pudding pie that's anywhere near 20% protein?
22:48
I don't think they make this.
22:49
So if you were going to try out the
22:49
meal plan that we put in the ebook,
22:49
it's also got a shopping list included
22:49
so that you can just get everything
22:49
at once in one trip. All right, so
22:49
that's it for this week. Next week
22:49
we are going to talk about micronutrients.
22:49
Hopefully. I know if you have been
22:49
following along, maybe you were expecting
22:49
that this week, but there's a lot
22:49
going on in micronutrients, so make
22:49
sure we have time to kind of get
22:49
that information into a form that
22:49
makes sense and just get the relevant
22:49
things out of it for you. So we will
22:49
try to tackle that.
23:14
Between now and then.
23:16
So check out our website and if you
23:16
have any questions, as always, feel
23:16
free to reach out. You can reach
23:16
out through the contact form on the
23:16
website, through the social medias
23:16
we have in the show notes or at [email protected].
23:16
Well, do you want to say bye?
23:30
Bye?
23:30
Bye, everybody.
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