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High Protein Vegan Meals | What I Eat in a Day
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- čas přidán 14. 08. 2024
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In this video I share some insights around protein intake on a vegan diet and show you some meals I like to make that are high in protein as well as full of plant based whole foods. Basically I cook up a storm as usual and take you along for the day as I explore the topic of plant based protein. I hope you enjoy and find it useful!
Malin x
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R E C I P E S
Tofu Scramble - bit.ly/3nvr9wv
Lentil Salad - bit.ly/324i3iJ
Speedy Chickpea Curry (similar recipe) - bit.ly/30Ptlqw
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Shona Vertue Morning Stretch - • 10 MINUTE ENERGY BOOST...
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0:00 Good morning
2:09 Breakfast: Tofu scramble
4:43 Plant protein information
8:35 Thanks to our sponsor Squarespace
9:36 Snack
11:04 Lunch: Lentil salad w. beets and artichoke
15:41 Dinner: Chickpea and kale curry
21:30 Stats for the day
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I N S T A G R A M
/ goodeatings
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📽 Camera Gear:
Blackmagic BMPCC 6k - bit.ly/2AAaDpF
Blackmagic BMVA 12G HDR 7“ - bit.ly/30CcrJd
Sigma Art 18-35 mm
Edited with DaVinci Resolve
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In this video I wore Ana Luisa sustainable jewellery, get 10% off with my code GOODEATINGS10 at shop.analuisa....
Reporting back - the lentil and beet salad is wonderful! A great combo - especially the dressing and the lentils. I had it on arugula.
Yay, so glad you enjoyed it Lindsay! Thank you for reporting back :D
The tofu scramble is my go to breakfast, I prepare it Colombian style and call it pericada. It goes so well with an arepa.
That sounds great, I must check that out! We used to go to an arepa restaurant when we lived in London, so yummy :)
First of all - I’ve set my lentils to soak overnight so I can have that lunch salad tomorrow. Looks so good! I have all the items so I’ll report back on that. Also - Yes! It’s funny, people are concerned about my protein intake but only when I mention that I’m vegan. I want to reply “how is your fiber intake?!” but I’m too polite 😅. On the other hand many of us vegans ignore protein entirely. Thank you for mentioning that it’s important but not *the* most important, especially in wealthy/calorie abundant cultures.
Haha yes, that would be a good come back! It is funny that there is a concern about nutrients when you say you're vegan even though we usually east more fruits and vegetables and fiber like you said which is something many on a "regular" Western diet miss out on. But I also don't say this in conversation as such, better to have a polite tone and engage in conversation in a positive way - that way everyone has a more pleasant experience most of the time :) Glad you liked the salad in the end :) x
That cat appeared so calm and soothed by you, have you ever thought about adopting a cat? Thank you for all the delicious meal and snack ideas ❤️ here from Nikki Vegan’s channel because she mentioned you and I’m so happy to be a new sub to you too 🙂
Why would you want to adopt a carnivorios animal as a vegan? Someone has to kill animals to feed your carnivorios pets, have you thought about that?
@@UrielCopy lol to save an animals life from being euthanized… damn, it’s people like you that give a bad name to vegans.
@@UrielCopy While it’s true that animal surplus is used to feed pets, the answer is NOT to stop adopting carnivorous pets - it is to stop breeding them. I fully support a ban on the breeding of cats, dogs and other popular pets until the excess of those in shelters are found loving homes. We can’t punish innocent pets by refusing them loving homes - and feeding them what they need to survive - but we CAN help the problem by capping breeding them.
@@SaintOrCinema how many think like this, even amongst vegans? If you really care about animal welfare, than you need to reduce the number of carnivorios pets, because 1) you need to kill animals to feed them 2) they hunt and kill other animals either for food or for fun.
Because at the end of the day, their life is not more worth than the animals you have to kill to feed them. The best way cannot be to adopt them since you than support the killing of other animals, in order to feed your pets. It's extremely egotistical and you're not vegan. Countless animals have to die to feed your pet during it's lifetime, so, the best way is to actually kill them as fast and as humanly as possible to reduce overall animal suffering. That way a lot less animals will die thus being consistent with a vegan lifestyle.
Hi Leiah, thank you for subscribing! We are having the best time with Skrutt, the kitty cat. We would/will probably adopt a cat if/when she moves back to my sister. It is such a joy and pleasure to have a furry friend. For the longest time we wanted to adopt a dog but since we live in an apartment we decided to wait but a cat that is used to being indoors with occasional trips to the garden would have a loving home here with lots of scratches :D Wishing you a lovely day!
I am new to your channel and am now obsessed with *gestures wildly* ALL OF THISSSSS. This is exactly what I never knew I needed. Fabulous work. :)
Haha, I love it! So glad you enjoy :D
I made the curry yesterday and it was so yummy! Just some important vegan info. for any Canadians out there is that Patak’s Tikka Masala paste and also the flavour used in this video are not vegan, at least in Canada. I went to purchase some yesterday and checked the ingredients. Sadly they use milk and yogurt in the paste. I bought PC brand instead which from the ingredient list appears to be vegan. It was very good!
So glad you enjoyed it! What a shame that Patak's paste is not vegan in Canada, here it just contains spices and oils basically. Glad you could find a good alternative and thank you for sharing with us :)
Very nice meals. And great video production, as always, Malin🙂
Your videos are so professional and a lot of good info. to incorporating versatile meals where you can interchange different ingredients.
Really good information on how to increase protein in ones vegan diet. Thank you.
Thanks for sharing your lovely recipes, will be trying the tofu scramble to start with. Hope you are well, much love from Spain ❤️
That's my absolute pleasure! Hope you enjoyed the scrambled tofu :) Hugs from Sweden x
Great protein packed meal ideas Malin 👌🏻and we all need a few tasty shortcuts sometimes 😉🤗
Thanks Agi and you're totally right about that :) xx
Hi, I'm french and i don't speak so good english. I just want to tell you that your videos are so great and pleasant to see. Of course your meals seem yummy and delicious, and i like your way of explain, give tips and simply speak about food. Having some nitritionnal informations is a good thing, too. Thank you ! Hope you will continue this channel a long long time !
So glad you enjoyed it Cecile, thank you for the sweet message! :)
PS. Your English seems great in your writing!
I loved all your videos but this one particularly. Loved the mix of informative, entertainment, beautiful aesthetics and lovely recipe inspiration. Thank you !
I'd love more vegan nutrition tips
I'm so glad to hear that Johanna, thank you! :)
Lovely! Your sisters cat loves you as well, she looks very sweet. Have you tried sprouting your lentils? So easy and they go so well on salads, nice and crunchy. I've sprouted beluga lentils but like the flavor of the brown or green ones better. Also done garbanzos and mung beans. I use a quart size mason jar with a strainer lid. I only do 1/2 cup at a time which makes a lot (single vegan in this house). Soak in water overnight and then rinse once or twice a day till sprouted. Put the jar upside down after rinsing so it drains. Keep in frig when done, they last a good week.
Thank you , glad you liked it! Yes, we do love each other - kitty cat and I :) I have had sprouted lentils before and have also tried sprouting mung beans myself. While I do like sprouting I kinf of prefer radish and broccoli sprouts over lentils and beans. There is some flavour there that is so earthy which I have a slight aversion to. They are nutritional powerhouses though and if I mix them in with a nice dressing then I like them too :) Thanks for sharing how to make them at home! x
I love the video is very nice and inspiring for shop in supermarkets.. Thanks for your content and recipes
I love tofu scramble as tacos! 😍 I heat up corn tortillas, melt vegan cheese on top, then add tofu scramble with plenty of veggies (kale or spinach, tomato, onion, garlic, cilantro!) and top with green salsa! Yum!! 🤤 I am going to try this lentil salad next week. It looks delicious and I am trying to incorporate more protein! Thank you Malin 💕
Yum, sounds like perfect breakfast tacos! Hope you like the salad lovely :) Hugs!
Im watching this, while Ill put my vegan freezer pizza in the oven, haha. Cute cat!
Very interesting video I think I have to learn many things about nutrition again. I will try the diner dish for sure it looks 😊 so good ! Thank you for sharing it
Glad you enjoyed the video Marie :) Nutrition is complex but worth understanding but at the end of the day eating a varied and balanced diet is always great! Hope you enjoy the dinner :)
I always get such great ideas from your videos. Thanks for inspiring me to cook!
Love your channel so much 😍💖
Your tofu scramble looks just delicious. My hubby & I have never ate tofu before.
Malin do you have a video for new comers to plant based eating on staples to have in in our pantry.
Thank you for your wonderful videos 💓💓💓
Hi Dianne,
Glad you like the look of the scramble! you guys should definitely try tofu, when you know how to cook with it it can really be such a joy to eat :)
I did make a video last January where I showed what I got in my weekly shop and I also made a video last year about 10 things I always keep at home to cook yummy meals. Check them out in the library :) There's also a post on my website with all that information! Maybe I can do another staples video soon :)
So enjoyable and really delicious ways to boost protein along with fiber, fruits and veggies. Loved the ideas Malin - thank you for sharing your plate with us
So glad you enjoyed, thank you for the positive comments always! Wishing you a lovely day
Thank you for this vidéo, really enjoyed it like every Sunday ! Making lentils-beet salad and chickpeas-kale curry on Tuesday! 😋
The best 2022 to you and your beloved ones ! 🍀
So glad you enjoyed! Hope you liked the dishes when you made them :) Wishing you only the best for this new year!
When I was vegetarian that lentil salad with beetroot was my favourite but I always had it with goat cheese. Now I'm vegan I hadn't thought to use that tahini dressing instead so thanks for that tip. And thanks for the great video. You eat as I would like to eat (but often don't).
I'm glad you found an idea in the video that you can incorporate into your vegan lifestyle Judith :D Hope you like the taste of the combo! And of course I don't eat like this every day but trr to most days. I want to incorporate more salads into my days this year - but satisfying ones with yummy dressings, haha. Wishing you a lovely day x
An excellent what Malin ate in a day video with high protein meals ( there's always a protein source in my meals so I debunk the misconception that vegans don't get enough protein) I always have oatmeal for breakfast usually topped up with either seeds or nuts. All these meals are yummy 😋 and love 🥰 the video and love 💕❤️ Malin & Rob.
Nuts arent high in protein, a food is high in protein when 20% of the calories comes from protein. You should eat at least 60g auf protein per day (assuming you arent lifting) which you probably dont get. You dont consume as much as you think and just because a meal has 1 proteinsource it isnt high protein at all, for me high protein is 30 to 40g in a meal, 100g tofu has 12g, chickpeas like 8g, so yeah. If you want real high protein recipes check unnatural vegan out.
@@kalliope2328 Nuts aren't dominant in my diet because seeds are cheaper than nuts it's mainly seeds and I do eat a lot of legumes ( lentils and beans) and grains.
@@kalliope2328 Yep, couldn't agree more! I aim for 70-100g/day. Swayze was one of the main catalysts for me upping protein & I feel better & more satiated for it.
Simnett Nutrition & Sarah's vegan kitchen tend to focus on high protein meals too.
It's often overlooked that plant protein is less boiavailable due to fibre/cellulose (although it was briefly acknowledged in Malin's video), so vegans do need slighlty more. I think as vegans we should spread this info, not sweep it under the rug, to arm people with accurate nutritional knowledge & reduce recidivism
@@hannahmitchell87 that is a good point, that protein in plants is less bio-available. Most people only need the 1 g/kg of body weight though as they are not exercising at a higher level which would require upping the protein intake. I totally agree that nothing should be swept under the rug of course! It seems though that protein becomes such a buzzword that many people only think about that and vegetables when they want to "eat healthy" which is not necessarily the best way forward.
I will say that if all my meals had 30-40 g of preotein per day I'd be eating 1,5 to 2 times as much as I require, according to my body weight and activity level, and would need to stuff myself to the point of feeling uncomfortable if I made meals that were balanced with veggies and more carb heavy stuff like grains, pasta or bread etc. That doesn't seem right to me.
@@kalliope2328 If all my meals had 30-40 g of preotein per day I'd be eating 1,5 to 2 times as much as I require and would need to stuff myself to the point of feeling uncomfortable if I made meals that were balanced with veggies and more carb heavy stuff like grains, pasta or bread etc. That doesn't seem right to me. And why do we need more than one protein source per meal? I studied basic nutrition and nowhere did I ever hear or read anything like that.
Me too, I prefer the tikka masala paste too and like Rob, I sometimes find the coconut milk too rich so I skip it and use water.
I never thought about infusing ginger. Great idea.
Love it when you take us on a trip out!
I feel like protein as a conscious effort really only comes into the picture if you're weightlifting, but even then, the guidance is 1g of protein per pound of lean body mass. Which isn't nearly as much as you think it is. For most people living a healthy life and doing some form of gentle exercise, you're correct to say that they're unlikely to have protein needs that aren't being met.
Thank for this excellent video and recipes. I have been trying to stick to plant based eating and at the same time to ensure a good amount of protein that I consume. The meals you have shown look and sound delicious 😋 and with the added bonus of being high protein. I can hardly wait to try these recipes!
That's my pleasure, I'm glad you found the video enjoyable and useful! Hope you enjoy the dishes when you make them :)
I just want to to add a tip, for people that don't like tahini like my daughter you can substitute the tahini for avocado and a bit of sesame oil instead. I tried that alternative and it was pretty good, just have to make sure to add enough acid such as Cider Vinegar or lemon. (to keep it's color)
Sounds yum :)
I love seeing all of the ins and outs of your day. And when the seed popped out, that was great 👍🏼 it happens to everyone 😊. I've never heard it called a pip here in America though. So fascinating.
Haha, I learned it from the Brits :D Glad you enjoyed the video lovely :)
Dear Malin, looking forward to trying the Pataks Madras Spice Paste. I love the Pataks products and use them often. Living in rural North Carolina USA, I make an every 2 or 3 month drive to an Indian and Asian market stocking up! I keep a running list of products and will add MSP to my list. My shopping adventure is an all day event. Thanks so much for all your recipes and encouragement! Sending Blessings for the New Year. Namaste
Hi Susan, you're shopping trip sounds lovely! That's my favourite type of shopping adventure :) Hope you like the paste and that it makes a delicious meal for you when you get back home. Wishing you only the best for this new year x
Thank you for this lovely video I will def do these 2 recepies yumm xx
Love this Malin! Can’t wait to try the tofu scramble - and thank you for the information on protein!
Nice idea to meal-prep some tofu scramble for later in the week! I also like your idea to add silken tofu to smoothies instead of protein powder. Love the relaxed vibe of your videos. Thank you!
Thank you, I'm glad you like my tips and find them useful :) Also glad you enjoy the videos of course! Wishing you a lovely day x
Thoroughly enjoyed video , thankyou
What a beautiful dish! Your clear and easy to follow directions/presentation made this look so easy to make. I’m definitely going to make this recipe just modified slightly to fit my families dietary needs/restrictions. Thank you for the fantastic idea. I am so happy to learn from other skilled creators like you. I also make CZcams cooking videos. I hope we can learn from each other as we grow! Thank you so much for sharing your time and talent.
Thank you lovely! Glad you enjoyed and well done for sharing your own videos :) I'll have to check them out!
please include more of your cat in the videos 💕💕💕 or make him a channel haha
Thank you Malin! I too have been wondering if I’ve been having enough protein sources in my meals lately. I tend to eat a lot of veggie and grain combo plates and forget to add protein. Good reminders here and excellent yummy, super healthy, and easy looking recipes!!! I’ll try them!
That's a pleasure, glad you found the video useful :) I also do a lot of those types of meals and need a reminder from time to time. This year I'm working on incorporating more good sources and I am glad I can share with you and be a little reminder where needed :) Wishing you a lovely day!
That salad looks addictive and i need it immediately
OMG! Thank you! Awesome content! 😉
That's a pleasure, glad you enjoyed! :)
to my vegan scrambled eggs I add red onion, red bell pepper or roasted poblano chile and corn kernels
yum, sounds delicious! I make a similar version sometimes and add some black beans too :)
Beautiful plate Mailin😉
Delicious meals and information you provided - thank you for always going the extra mile🙂
thank you for the sweet comment Betty, that is my pleasure! :)
Hej Malin! Tack för den här videon! Vill gärna pröva linssalladen och curryn snart. Båda recepten ser så läckra ut. Tycker också väldigt mycket om dina keramiska skålar och tallrikar. Allt är så snyggt filmat också! 👍
Hej :) Vad kul att du gillar videon och maten jag lagar! Hoppas att du testar och tycker lika mycket om den IRL :) Tack for harlig feedback! Kram
@@GoodEatings Nu har jag ätit linssalladen två dagar i rad - vilken underbar kombination: linser, rödbetor, mm. Tack för receptet! Kram
It's funny when I think about how some plant-based doctors recommendation that we have 10% fat or so. Mine often falls in the 30% range. It seems impossible to get it down lower sometimes without taking out a lot of the flavors and textures I enjoy. I don't worry about it. 😉
That's very true Liz. I'm pretty sure here in Sweden the recommendation is 25-35 % of energy intake to come from fats, preferable un- and monosaturated of course. I don't worry too much about it either, I just focus on eating a balanced diet :)
great video!
Yum! I like to make my tofu scramble pretty similar to yours except I use sea salt and may add other seasonings such as garlic or onion powder. ♥️
Sounds yum :D
Hi, can I substitute the coconut milk with soy cream when cooking the curry?
As she said at minute 21: yes you can 😉
Yes Diana, you could sub soy milk or soy cream or any other plant cream :)
wonderful recipes, like always! :)
Yes, fiber is key to health. My doctor says if we ate enough fiber every day, many of the diseases we struggle with would be greatly minimized.
Yes, this is too often left out when chatting about healthy eating in media. Glad your doctor chatted about it :)
Loved the video and the cat.
I just realized that you went inside a store without a mask. In Portugal is mandatory to wear masks inside stores since almost the beggiing of the pandemic. Is this a recent thing for you? Or is normal?
Hi Cristina,
There was never a mandate to wear masks in Sweden except for during rush hour on public transport. This has been debated a lot of course. Rob and I do wear masks when going into stores where there are many people but if we are alone in the store we don't put them on sometimes. Also since we've been vaccinated we have stopped wearing them as much but since omikron came along we do put them on more often again. I realise in many other places this seems strange but many things have been left up to the individual here in Sweden, for good and for bad.
Thank you for being curious and I wish you alovely day :)
@@GoodEatings thank you so much!
Try coconut yogurt instead of soy milk for more creamy and tasty scrambled tofu! ;-p
thanks for the tip, sounds yum :)
You are so great💓🙏
Great receipes 😄🤤🤤😉🤗
Thank you.
Maybe sometimes you could swap the coconut milk with homemade cashew cream?😉👍🏼
That's a great idea! :)
Love your ana Luisa jewelry :)
Skrutt 🤩🥰
jaaa
I have to make 1 additional comment/correction ( but with love 😘 ) : All plants contain 'all' amino acids. This is scientifically a fact. They just contain it in various amounts. And for example lentils have high amounts of all of them equally. But just eat enough and diverse. Plants do not lack in certain any amino acids. This is false information.
ok ok maybe more than one...you also have an amino acid pool in your body. your body can put amino acids from your breakfast and combine it with the amino acids from your lunch. It saves them to combine them at the apropriate time to make complete proteins. Offcourse if you combine foods wel you have all at once but you dont have to at all it is not mandatory. It is nature to get foods here whatever you can find . Monkeys also dont eat perfect combined foods calculated for perfect amino acid combinations. Your body is amazing :)
@@Akasha303 thanks for sharing :) I think did mention this in relation to that subject. The body is absolutely wonderous and such a marvel!
I didn't know this, thank you for sharing! :)
@@GoodEatings you can test it on cronometer to prove it and feel more comfortable about this fact :) just fill in cherries for example..or any other type of veggie or fruit..or whatever wholefood. fill in a hige amount like 1 kilo or 10 kilos. you will see all amino acids become filled in cronometer :D it is really cool to see
Is there any meanning of cat's name? 😅
She’s named after the spaceship in Doctor Snuggles, Dreamy Boom Boom. In swedish the spaceship is called Spruttibangbang but because of a mishearing she’s named Skruttibangbang, Skrutt for short 😁
@@forsaela gosh, that's so cute! ❤❤ I love this, thank you for explanation - tack så mycket 😁
You definitely need a cat. Cats are awesome. I have 3 cats and I love them very much. 2 girls, Azelma and Roua and a boy, Panciu. 🐈⬛🐈🐱
I do love cats, just like all other animals, haha. I am a little bit allergic but having Skrutt here has proven that I can actually share habitat with a furry feline though so I see a cat friend in my future for sure. :) I'm glad you have some too and that you bring joy to each other's life! Lovely names :)
All plant foods actually contain all essential amino acids- the concept of "complete" protein is a myth, and you don't need to combine foods. Some foods are just "limited" in certain amino acids, meaning they have smaller amounts. But they are all there!
I didn't realise that about the amino acids which I have now learnt from a couple of comments. This was not taught during my education, we learned that some plant foods do not contain all essential amino acids. I did mention that it is not essential to combine foods to make "complete protein" but wanted to share about this still because it highlights that a varied diet comes together to make for good nutrition in the long run :)
Haha Skrutt!
Hi first i like your cooking style its full of love:) i have just a question about the nutritional yeast. Is this not full of gluten? Gluten is a really bad product why do you use this? I will be thankfull wif u give me a ansver. Thank you again
Nutritional yeast is gluten free 😊
There is no gluten in nutritional yeast as long as it is grown on a carbohydrate that is gluten free Gluten is comprised of 2 proteins (glutenins and gliadins) found in some grains (wheat, rye, kamut, farro, barley etc).
Gluten is only bad if you suffer from celiac disease (gluten intollerance/allergy) but there's none in nutritional yeast :)
Hi Sahira,
Glad you enjoy the coooking I share, thank you :) I am pretty certain there's no gluten in nutritional yeast. Also I only avoid gluten because I am intolerant and have stomach aches if I eat it. For people who can digest gluten well there is no need to avoid foods that contain gluten. In fact things like whole wheat, spelt, barley etc have lots of great nutrients :)
Spirulina 70% protein and peas 90% protein
That cat looks exactly like my cat that recently passed :-/
I'm sorry your cat passed away, it's such a heartbreak when our furry friends pass on. I'm sure they had a good life with you though and that they gave you many lovely memories :)
Boring