High protein does not need to be bland AF it can be delicious

Vegan with Vonny · posted 28 Feb 2024 · Day of eating

Calories: 2,564
Protein: 149 g
Carbs: 286 g
Fat: 107 g
Fibre: 54 g

Protein 22% Carbs 42% Fat 36%

This is a vegan bodybuilder's "what I eat in a day" aiming for about 140 g of protein, with protein amounts shown on screen for each meal. Breakfast was banana protein waffles with fresh berries and a peanut butter drizzle. Before a leg-day workout she had a Vedge watermelon pre-workout drink. After the workout she ate a plant-based yogurt bowl (she says "Ziggy's", probably Siggi's) with blueberries, fresh and freeze-dried strawberries and PBFit, and drank an iced coffee. Lunch was a tempeh burrito bowl with cauliflower rice, brown rice, cherry tomatoes, spinach, green onion and a red sauce. Her snacks were three That's It dark chocolate fig truffles from Costco and a Poppi Strawberry Lemon soda. Dinner was tofu scramble with air-fried potatoes cooked in truffle oil. Her late-night treat was two medjool dates stuffed with peanut butter and coated in melted dark chocolate, and she ended the day with a Vedge greens and creatine drink.

Original caption

High protein does not need to be bland AF it can be delicious Eating high protein doesnt mean you need to eat bland chicken, rice and veggies for every meal… you can make it fun! Honestly, I’m so thankful I am going through this prep as a vegan because it makes me think outside the box for how I can make high protein meals that are packed with micronutrients and experiement with new recipes Check out my blog for some of these recipes I shared in the video and there will be plenty more recipes to come :) If there is a dish that you’re wondering how you can veganize it, comment it down below and I’ll see what I can do :) And if you want to try high quality vegan supplements, check out Vedge Nutrition and use code VONNY to support and save ❤️🌱 https://www.vedgenutrition.com/products/organic-plant-based-protein-1?rfsn=7154059.7079dd #whatieatinaday #highproteinwhatieatinaday #veganhighprotein #veganmealideas

Original on YouTube

Meal by meal

Breakfast: banana protein waffles

Good 764 kcal

First up, banana protein waffles with a peanut butter drizzle and a pile of fresh berries on top.

Protein, fibre and fruit on one plate. Breakfast nailed.

“Waffles for breakfast, and somehow it still counts as meal prep.”

Food	At	kcal	P	C	F	Fibre
Banana protein waffles with peanut butter drizzleAbout 2–3 round waffles (oats, banana, protein powder, plant milk) with about 2 tbsp peanut butter drizzled on top · 290 g Why this estimate On-screen text gives 44 g protein for the meal. The recipe is estimated as about 60 g oats, 1 banana, 1 scoop vegan protein powder, a splash of plant milk and a little oil spray, plus about 2 tbsp (32 g) peanut butter as the drizzle. The berries are logged separately.	0:04	695	44	78	26	12
Mixed fresh berries (strawberries, blueberries, raspberries) on wafflesAbout 4–5 sliced strawberries, about 1/3 cup blueberries and 3–4 raspberries · 165 g Why this estimate Topping on the waffles: about 100 g strawberries, 50 g blueberries and 15 g raspberries.	0:04	69	1	16	1	4

Pre-workout: watermelon drink

Mixed 5 kcal

Before the gym, she mixes up a watermelon pre-workout drink and sips it through a straw.

Basically zero calories, but that caffeine kick is doing heavy lifting.

“Sipped through a straw, like a gym-flavoured juice box.”

Food	At	kcal	P	C	F	Fibre
Vedge Nutrition pre-workout drink (watermelon)1 scoop pre-workout powder mixed in about 16 oz (470 ml) water · 480 g Why this estimate Typical pre-workouts are close to zero calories. Seen being mixed and sipped through a straw.	0:08	5	0	1	0	0

Post-workout: plant yogurt bowl

Good 297 kcal

After the gym, a plant-based yogurt bowl with blueberries, strawberries and a peanut butter powder sauce.

Protein plus fruit fibre, the post-workout combo that actually delivers.

“Freeze-dried strawberries, for when fresh ones just aren't crunchy enough.”

Food	At	kcal	P	C	F	Fibre
Plant-based yogurt bowl (Ziggy's / likely Siggi's plant-based) with berries and PBFit1 cup (about 150 g) plant-based yogurt, about 1/3 cup blueberries, 1–2 chopped fresh strawberries, about 1/3 cup freeze-dried strawberries and about 1.5 tbsp PBFit powder mixed into a sauce · 250 g Why this estimate On-screen text gives 16 g protein. The yogurt is estimated as Siggi's plant-based (about 180 kcal and 10 g protein per 150 g cup). The PBFit sauce is about 12 g powder plus water (about 52 kcal, 6 g protein). Also includes about 50 g blueberries, 20 g fresh strawberries and 8 g freeze-dried strawberries.	0:18	297	17	32	13	7

Drink: iced coffee

Mixed 35 kcal

Then she had another iced coffee, dark and with just a splash of plant milk.

Light on calories, but that's a lot of caffeine before lunch.

“Another coffee. At this point the espresso machine knows her by name.”

Food	At	kcal	P	C	F	Fibre
Iced coffeeAbout 350 ml iced coffee in a 16 oz glass, assumed to have a splash of plant milk · 350 g Why this estimate She says she 'had another coffee'. The drink is dark brown, so it is assumed black or with only a splash (about 60 ml) of oat or plant milk. Any sweetener or creamer is unknown.	0:24	35	1	5	2	0

Lunch: tempeh burrito bowl

Good 506 kcal

For lunch, a tempeh burrito bowl with brown rice, cauliflower rice, spinach, cherry tomatoes and a red sauce.

Plant protein, whole grains and fibre, this bowl pulls its weight.

“Half rice, half cauliflower pretending to be rice. Undercover vegetables.”

Food	At	kcal	P	C	F	Fibre
Tempeh burrito bowlAbout 150 g seasoned crumbled tempeh, 1/2 cup brown rice, 1/2 cup cauliflower rice, about 8 cherry tomatoes, about 1 cup spinach, green onion and about 2 tbsp red sauce · 513 g Why this estimate On-screen text gives 33 g protein. The tempeh portion is sized to match that figure. Includes about 1 tsp oil for cooking the tempeh, taco-style seasoning, and about 2 tbsp of a thin hot-sauce or salsa-style red sauce (about 15 kcal).	0:26	506	35	47	23	10

Snack: dark chocolate fig truffles

Good 75 kcal

Snack time, a few dark chocolate fig truffles, carefully weighed out on a kitchen scale.

Fig fibre with a little dark chocolate, a sweet tooth handled responsibly.

“Weighing truffles on a scale. Dessert, but make it a science experiment.”

Food	At	kcal	P	C	F	Fibre
That's It organic dark chocolate fig truffles3 truffles · 21 g Why this estimate Three truffles portioned into a bowl on a scale. The bag shows '2?' calories per truffle, so about 25 kcal each is used. They are made of fig and 60% cacao dark chocolate.	0:34	75	1	11	4	2

Drink: Poppi strawberry lemon soda

Good 25 kcal

Next, she cracks open a can of Poppi strawberry lemon prebiotic soda.

A soda fix with a little fibre and barely any added sugar.

“The transcript heard coffee. Honestly, a fair guess at this point.”

Food	At	kcal	P	C	F	Fibre
Poppi Strawberry Lemon prebiotic soda1 can (12 oz / 355 ml) · 355 g Why this estimate The can is opened on screen and states 4 g sugar. The transcript's 'had to have a coffee' at this point is most likely a mis-hearing of 'a Poppi'.	0:37	25	0	6	0	2

Dinner: tofu scramble with potatoes

Good 520 kcal

Dinner is a tofu scramble with spinach and nutritional yeast, plus air-fried truffle oil potatoes.

Solid plant protein, though the truffle oil sneaks in extra fat.

“Air-fried, then drizzled in truffle oil. Healthy, but make it fancy.”

Food	At	kcal	P	C	F	Fibre
Tofu scramble with air-fried truffle oil potatoesAbout 160 g firm tofu scrambled with spinach, diced tomato or pepper and nutritional yeast, plus 1 medium potato (about 180 g raw) in cubes, air-fried in truffle oil · 360 g Why this estimate On-screen text gives 35 g protein. Includes about 1 tsp oil for the scramble, about 1 tbsp nutritional yeast (assumed) and about 2 tsp truffle oil on the potatoes (an olive-oil base, about 80 kcal). There is also a small herb garnish.	0:42	520	35	39	28	10

Late-night: chocolate stuffed dates

Mixed 277 kcal

Late at night, medjool dates stuffed with peanut butter and dipped in melted dark chocolate.

Fruit fibre and healthy fats, but plenty of sugar right before bed.

“The on-screen protein count clearly never saw that peanut butter.”

Food	At	kcal	P	C	F	Fibre
Medjool dates stuffed with peanut butter and dipped in dark chocolate2 medjool dates with about 2 tsp peanut butter and about 15 g melted dark chocolate · 73 g Why this estimate Breakdown: 2 medjool dates (48 g), 10 g peanut butter and 15 g dark chocolate. On-screen text says '1 gram' of protein, which seems low given the visible peanut butter. The extra peanut butter left on the spoon is not counted.	0:48	277	5	45	12	5

Drink: greens and creatine shake

Good 60 kcal

And to finish, a mixed berry greens drink with a scoop of creatine stirred in.

Sneaky bonus protein for almost no calories, a tidy finish.

“Drinking a salad at night. The vegetables are in powder witness protection.”

Food	At	kcal	P	C	F	Fibre
Vedge Nutrition Organic Greens (mixed berry) and Creatine+ drink1 scoop greens powder and 1 scoop (about 5 g) creatine in about 16 oz liquid · 480 g Why this estimate On-screen text says '10 grams', which fits her running protein tally (44+16+33+35+1+10 ≈ 140). Greens powders alone rarely have that much protein, so the base liquid may be soy milk or there may be an added protein source. Creatine has no calories.	0:56	60	10	5	0	2

Whole video2,564 kcal Protein 149 gCarbs 286 g Fat 107 gFibre 54 g