maple-tempeh | The Vegan Weight Loss Nutritionist

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The Fit Vegan Babe Membership

START HERE

INTRO VIDEO-Start HERE (20:43)

DEMO VIDEO ON MEASUREMENTS

Demo on taking measurements (0:52)

EDUCATIONAL MODULES

The Vegan Girl Method: Blueprint for Building a Weight Loss Plate (15:50)
The Vegan Girl Method Basics (13:37)
Mix and Match Meal Ideas
Questionnaire for portion sizes
Why We Need Protein to hit our Fitness Goals! (9:11)
Carbs for Weight Loss (9:34)
Understanding Fats for Weight Loss (9:05)
How to Eat Mindfully (8:23)
Stress Eating & Strategies to Manage it (13:54)
Five Tips to Maintain a Healthy Body Image (5:54)
How to build a balanced snack combo (7:20)
Habits for a sustainable lifestyle (10:51)
How to meal prep (11:56)
Meal Prep Hacks (7:44)
The Truth About Boosting your Metabolism (10:36)
Exercise & Vegan Nutrition (15:42)
Overcoming Weight Loss Plateaus (3:37)
Navigating the Holidays (10:49)

TRACKERS: MEALS, METRICS AND HABITS

Vegan Girl Method Weekly Meal Tracker- Checklist-A
Vegan Girl Method Weekly Habit Tracker-Checklist B
Vegan Girl Method Weekly Progress (metrics) Tracker-Checklist C

AFFIRMATIONS

Positive Weight Loss Affirmations

Short "talks"

Why eating carbs alone will keep you hungry! (7:50)
Holiday talk (9:11)

Suggested workouts

15 minute core workout
Resistance training UPPER BODY workout
Resistance training LOWER BODY workout
Resistance training UPPER BODY workout_2
Resistance training LOWER BODY workout_2
Resistance training UPPER BODY workout 3
Resistance training LOWER BODY workout_3
The-Workout-Legs-Abs-Butt (54 minutes)
The-workout-Shoulders-Triceps-Chest (36 minutes)
Workout-Back-and-Biceps (23 minutes)

GROUP COACHING CALLS

Group Coaching Call 5/28 (58:18)
Group Coaching Call 6/11 (31:02)
Group Coaching Call 6/11 part TWO (1:00)
Group Coaching Call 6/25 (60:55)
Group Coaching Call 7/9 (61:03)
Group Coaching Call 7/23 (58:53)
Group Coaching Call 8/6 (57:11)
Group Coaching Call 8/13 (59:54)
Group Coaching Call 8/27 (56:15)

Meal Plans

JULY meal plan/grocery list
AUGUST meal plan/grocery list
SEPT 2024 meal plan/grocery list
OCT 2024 meal plan/grocery list
November 2024 Meal Plan/Grocery List
December 2024 meal plan/grocery list
January 2025 Meal Plan_Grocery List
February 2025 Meal Plan/Grocery List
March Meal Plan/Grocery List
April Meal Plan
August 2025 Meal Plan/Grocery List
SEPT meal plan/grocery list

The 30 in 30 Days Challenge (2nd edition)

Week 1_The 30 in 30 Day Challenge
Week 2_The 30 in 30 Day Challenge
Week 3_The 30 in 30 Day Challenge
Week 4_The 30 in 30 Day Challenge
🌿 Fiber Mix & Match Builder
Balanced Food Combos

LIVE Cooking Demo's

hp waffle pancake cooking demo- (7:22)
high-protein-pancakes-waffles-recipe
Protein Bagel cooking demo (7:07)
Protein-bagel recipe
TVP Southwestern Wrap cooking demo (8:41)
tvp-southwestern-wrap-recipe
Rotisserie Chicken/Soy Curls cooking demo (14:36)
rotisserie-chicken-soy-curls RECIPE
High Protein Pumpkin Oat Bar LIVE cooking demo (25:44)
pumpkin-oat-bar recipe
General TSO's Soy Curls recipe LIVE cooking demo (22:20)
General TSO's Soy Curls recipe
Ground “Beef” Bulgogi Bowls LIVE cooking Demo (28:14)
Ground-beef-bulgogi-bowls-recipe
Seitan LIVE cooking Demo (27:47)
Seitan Recipe
Sloppy Joe LIVE cooking Demo (19:14)
tvp-sloppy-joe recipe
Freezer Burritos LIVE cooking Demo (24:16)
Freezer Burritos Recipe
crispy-fava-tofu-salad-with-farro-and-pineapple-dressing LIVE cooking Demo (27:03)
crispy-fava-tofu-salad-with-farro-and-pineapple-dressing
Mediterranean Soy Curl Bowl LIVE Cooking Demo (20:51)
mediterranean-soy-curl-bowl recipe
Fava Tofu Lasagna Recipe

Recipes-SALADS

green-lentil-salad recipe
citrus-spinach-salad recipe
arugula-salad recipe
cucumber-salad recipe
fattoush-salad- recipe
fattoush-salad recipe
big-bowl-dinner recipe
edamame-salad recipe
kale-slaw-with-curried-almond-dressing recipe
italian-salad recipe
pomegranate-squash-kale-salad recipe
lemony-carrot-salad recipe
kale-salad-with-mushrooms-ginger-dressing recipe
peanut-tempeh-salad recipe
nourish-bowl-with-lemon-tahini-dressing-recipe
potato-salad recipe
spinach-salad recipe
quinoa-salad recipe
rainbow-salad recipe
simple-tofu-salad recipe
three-bean-salad recipe
stoplight-farro-salad recipe
sunshine-salad recipe
trader-joe-s-legume-and-spinach-salad recipe
trader-joe-s-green-goddess-pasta-salad recipe
trader-joe-s-sriracha-tofu-salad-2-0 recipe
vegan-egg-salad-sandwich recipe
wild-rice-salad recipe
watermelon-basil-salad recipe

Recipes-AIRFYER & STIRFRY

air-fried-chicken-fingers-soy-curl
air-fryer-crispy-chickpea-kale-caesar-salad
air-fryer-sesame-tofu-with-salad
air-fryer-sweet-and-sour-tofu
air-fryer-tempeh-blt
asian-tofu-mushroom-stir-fry
cashew-coconut-stir-fry-with-brown-rice
cauliflower-stir-fry
easy-air-fryer-crispy-tofu-noodle-bowl
easy-air-fryer-sesame-tofu-salad
ginger-miso-tofu-stir-fry
high-protein-veggie-stir-fry (1)
high-protein-veggie-stir-fry
high-protein-veggie-stir-fry
lupini-tomato-stir-fry
miso-mushroom-stir-fry
mushroom-cauliflower-stir-fry
mushroom-edamame-stir-fry-with-brown-rice
peanut-ginger-spring-stir-fry
peanut-hoisin-stir-fry
peanut-stir-fry-with-brown-rice
plant-based-cajun-sausage-stir-fry
tempeh-stir-fry-with-brown-rice
toasted-cashew-stir-fry
tofu-coconut-broccoli-and-rice
tofu-stir-fry-greens-and-brown-rice
tofu-stir-fry-with-broccoli-brown-rice
tofu-stir-fry-with-broccoli-quinoa (1)
tofu-stir-fry-with-broccoli-quinoa
tofu-stir-fry-with-peanut-sauce
trader-joe-s-peanut-tofu-stir-fry
trader-joe-s-sriracha-tofu-noodle-stir-fry

Recipes-TEMPEH

air-fryer-tempeh-blt
bbq-tempeh-power-bowl
ginger-tempeh-foil-packet-with-rice
ginger-tempeh-foil-packet
instant-pot-cauliflower-and-tempeh
instant-pot-cauliflower-tempeh-tikka-masala
instant-pot-tempeh-chili
maple-tempeh
peanut-tempeh-salad
peanut-tempeh-with-broccoli-and-rice
potato-basil-salad-with-tempeh
sesame-tempeh-cauliflower-and-rice
sweet-potato-chips-kale-tempeh
tempeh-burgers
tempeh-butternut-squash-bake
tempeh-jerky
tempeh-salad-turmeric-lime-dressing
tempeh-taco-lettuce-wraps
tempeh-tikka-masala-with-rice
tempeh-with-kale
tempeh-wrap
trader-joe-s-kung-pao-cauliflower-chickpea-bowl
trader-joe-s-kung-pao-cauliflower-lettuce-cups
vegetarian-pasta-bolognese

Recipes-*LENTILS (use organic for protein content)

artichoke-lentil-stew
beet-lentil-stew
brown-lentil-casserole
bulgur-french-lentils-veggies
curried-lentils-tomatoes
eggplant-lentils
french-lentil-and-veggie-salad
greek-lentil-salad (1)
green-lentil-salad (2)
harissa-cauliflower-and-lentils
hearty-lentil-soup
lentil-bolognese
lentil-grain-bowl
lentil-salad
lentil-soup (1)
lentil-soup (2)
lentil-soup (3)
lentil-spinach-salad
lentil-tabbouleh
lentil-tacos
lentils-potatoes-with-curry
potato-lentil-curry
red-lentil-bulgur-pilaf
red-lentil-soup
rice-and-lentil-salad
spinach-and-lentil-flatbread
tangy-lentils-quinoa

RECIPES-DRESSINGS (FOR SALAD/BOWLS)

creamy-curried-almond-dressing
easy-no-cook-blender-pizza-sauce
homemade-blueberry-sauce
kale-slaw-with-curried-almond-dressing
nourish-bowl-with-lemon-tahini-dressing
peanut-sauce
salad-with-mustard-dressing
tamarind-sweet-sour-sauce
teriyaki-sauce
thai-quinoa-salad-with-peanut-dressing
vegan-fish-sauce
vegan-hemp-seed-alfredo-sauce

RECIPES-MY FAVORITE'S

RECIPES-Tofu

bbq-tofu-with-cauliflower-tots
curried-tofu-with-rice
curry-spiced-tofu
filipino-pancit-with-tofu
ginger-miso-tofu
hummus-crusted-tofu
indian-tofu-paneer
mattar-tofu-with-rice
mini-tofu-frittatas
scrambled-tofu-black-beans
scrambled-veggie-tofu
sesame-tofu-soba
shredded-tofu-tacos
simple-tofu-burrito
simple-tofu-salad
spiced-tofu-with-potato
spicy-tofu-scramble
toaster-oven-baked-tofu
tofu-and-rice-salad
tofu-breakfast-sandwich
tofu-hot-pot
tofu-patty-melt
tofu-scramble-burrito
tofu-scramble-with-strawberries
tofu-spring-rolls
tofu-taco-salad
tofu-veggie-bowl

RECIPES- Carbohydrates

amaranth-with-peppers-cabbage
broccoli-almond-pesto-pasta
brown-rice-edamame-salad
bulgur-pilaf
citrus-farro-shaved-brussels-salad
classic-tabbouleh
creamy-spinach-cannellini-pasta
fennel-orange-red-onion-bulgur-salad
frenchy-bulgur
hearty-lentil-quinoa-stew
kale-couscous-and-artichoke-salad
kale-white-bean-pasta
lemon-pea-pasta
maple-glazed-pear-parsnip-pasta
mediterranean-pasta-with-kale
mushroom-edamame-stir-fry-with-brown-rice
mushroom-white-bean-polenta
plant-based-pasta-primavera
quinoa-breakfast-oats
quinoa-kale-salad
quinoa-with-mixed-greens-avocado
stoplight-farro-salad
sweet-pea-mint-pesto-pasta
tofu-stir-fry-with-brown-rice
vegan-apple-bulgur-bowl
vegan-kale-farrotto
vegetable-soup-with-bulgur
vegetarian-pasta-bolognese
white-bean-pasta-salad

RECIPES-20 Minute Meals

air-fried-fava-tofu-with-peanut-sauce
bbq-tofu-sandwich
easy-air-fryer-tofu
easy-tempeh
edamame-salad
high-protein-pasta-salad
high-protein-smoothie
high-protein-summer-salad
high-protein-wrap
mediterranean-fava-tofu
soy-curl-wrap
spicy-tempeh
TOFU COMBO
tofu-cream-cheese-bagel
tofu-sheets-stir-fry
vegan-chicken-parmesan-tofu-parm

Instapot-Recipes

instant-pot-black-bean-chili-with-quinoa
instant-pot-baked-beans-toast-and-berries
instant-pot-black-beans
instant-pot-cauliflower-and-tempeh
instant-pot-cauliflower-tempeh-tikka-masala
instant-pot-chickpea-peanut-curry (1)
instant-pot-coconut-curry-tofu-soup
instant-pot-creamy-split-pea-soup-with-bread
instant-pot-lentil-potato-curry
instant-pot-lentil-spaghetti
instant-pot-peanut-miso-tofu-noodle-soup
instant-pot-red-lentil-coconut-curry-with-rice
instant-pot-red-lentil-coconut-curry
instant-pot-sesame-cauliflower
instant-pot-tomato-bean-soup
instant-pot-vegan-fried-rice
instant-pot-walnut-black-bean-chili
mexican-sweet-potato-black-bean-stew
sesame-tempeh-cauliflower-and-rice
tempeh-tikka-masala-with-rice

Sheet Pan Recipes

mediterranean-sheet-pan-tofu
sheet-pan-baked-tofu-veggies
sheet-pan-sausage-potato-and-veggies
sheet-pan-tofu-broccoli-2-0
sheet-pan-tofu-veggies-with-rice-2-0

60 Day Summer Shred Challenge

WELCOME! START HERE (2:10)

CALENDAR'S

JUNE CALENDAR
JULY CALENDAR

60 Day Summer Shred 8 week workout plan (beginner/intermediate)

Week-1-Day 1 Full-Body-Strength-Testing
Week-1-Day 2 Core-Strength-Testing
Week-1-Day 3 The-20-20-Fitness-Test
Week-1-Day 4 Full-Body-Endurance-Testing
Week-1-Day 5 Cardio-Testing
Week-2-Day 1 Legs & Pulls
Week-2-Day 2 Core
Week-2-Day 3 Snap!
Week-2-Day 4 Push & Legs
Week-2-Day 5 Cardio
Week-3-Day 1 Legs & Pull
Week-3-Day 2 Core
Week-3-Day 3 Countdown!
Week-3-Day 4 Push & Legs
Week-3-Day 5 Cardio intervals
Week-4-Day 1 Leg & Pull
Week-4-Day 2 Core
Week-4-Day 3 Superset
Week-4-Day 4 Push & Legs
Week-4-Day 5 Cardio Pace walk/jog/run
Week-5- Day 1 Legs & Pull
Week-5-Day 2 Core Work
Week-5-Day 3 Burn Ignite
Week-5-Day 4 Push & Legs
Week-5-Day 5 Cardio Testing
Week-6-Day 1 Legs & Pull
Week-6-Day 2 Core
Week-6 Day 3 Control
Week-6-Day 4 Push & Legs
Week-6-Day 5 Cardio Tempo
Week-7-Day 1 Legs & Pull
Week-7-Day 2 Core
Week-7-Day 3 Control
Week-7-Day 4 Push & Legs
Week-7-Day 5 Cardio Intervals
Week-8-Day 1 FB strength testing
Week-8-Day 2 Core testing
Week-8-Day 3 20/20 fitness test
Week-8-Day 4 FB endurance
Week-8-Day 5 Cardio testing

60 Day Summer Shred 8 week workout plan (Intermediate/advanced)

Week 1 Day 1-Hypertrophy Abs, arms, chest
Week 1 Day 2- LEGS
Week 1 Day 3-Hypertrophy Abs, legs, shoulders
Week 2 Day 1-Progressive-Overloading Abs, arms, chest
Week 2 Day 2 Progressive-Overloading Abs, Arms, Back, Shoulders
Week 2 Day 3-Progressive-Overloading Abs, legs, shoulders
Week 3 Day 1-Supersetting-Journey Abs, Arms, Chest
Week 3 Day 2-Supersetting-Journey Abs, Arms, Back
Week 3 Day 3 Supersetting-Journey Arms, Legs, Shoulders
Week4 Day 1-Supersetting-Journey Abs, Arms, Chest
Week 4 Day 2 Supersetting-Journey Abs, Arms, Back, Chest
Week 4 Day 3-Supersetting-Journey Abs, Legs, Shoulders
Week 5 Day 1-Drop-Setting-Like-a-Boss Abs, arms, Chest
Week 5 Day 2 Drop-Setting-Like-a-Boss Arms, Back, Legs
Week 5 Day 3-Drop-Setting-Like-a-Boss Abs, Legs, Shoulders
Week 6 Day 1- Drop-Setting-Like-a-Boss ABs, Arms, CHest
Week 6 Day 2-Drop-Setting-Like-a-Boss- Arms, Back, Legs
Week 6 Day 3-Drop-Setting-Like-a-Boss Abs, Legs, SHoulders
Week 7 Day 1 Constant-Tension-ABs, Arms, Chest, Shoulders
Week 7 Day 2 Constant-Tension Abs, Legs, Back, Shoulders
Week 7 Day 3 Constant-Tension Abs, Legs, Shoulders
Week 8 Day 1-Constant-Tension Triceps, Abs, Arms, Chest
Week 8 Day 2 Constant-Tension Back, Legs, Shoulders
Week 8 Day 3 Constant-Tension Abs, Arms, Back, Chest

Summer Recipes!

chop-it-like-it-s-hot-tabbouleh
bbq-tofu-sheet-pan
crisp-cool-split-pea-bowl
crunchy-fava-tofu-salad
easy-tvp-taco-meat
lemon-tofu-sheet-pan-recipe
lentil-salad (1)
lentil-salad
mighty-morning-bites
pesto-pasta-with-roasted-veggies
rainbow-roll-meal-prep-bowl
roasted-cauliflower-salad
sheet-pan-broccoli-cashew-tofu
sheet-pan-tempeh-shawarma
sheet-pan-tofu-with-pb-and-brussels-sprouts
shredded-tofu-bbq-sandwich
soy-curls-pulled-pork-sandwich
spicy-fajitas-soy-curls-edition
teriyaki-tempeh-lettuce-wraps
zesty-tempeh-power-salad
chicken-flavored-tofu-or-fava-tofu-or-tempeh-marinade
cilantro-lime-tofu-or-fava-tofu-or-tempeh-marinade
cool-crunchy-no-chicken-salad-sandwich
balsamic-tofu-or-fava-tofu-or-tempeh-marinade
chicken-flavored-tofu-or-fava-tofu-or-tempeh-marinade
cilantro-lime-tofu-or-fava-tofu-or-tempeh-marinade
cool-crunchy-no-chicken-salad-sandwich
sweet-asian-marinade-for-tofu-or-fava-tofu-or-tempeh
teriyaki-tofu-or-tempeh-or-fava-tofu-marinade

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