START HERE
DEMO VIDEO ON MEASUREMENTS
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
AFFIRMATIONS
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
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)
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
-
air-fried-chicken-fingers-soy-curl
-
air-fryer-sweet-and-sour-tofu
-
bolognese
-
cherry-tofu-smoothie-bowl
-
chickpea-flour-omelet
-
crab-cakes
-
easy-red-lentil-stew
-
lemony-soy-curl
-
lentil-bolognese
-
lentil-quesadilla
-
lentil-soup
-
lobster-roll
-
maple-tempeh
-
protein-baked-oatmeal
-
red-lentil-patty
-
seitan (1)
-
seitan
-
soy-curl-shawarma
-
soy-curls-using-an-air-fryer
-
tempeh-jerky
-
tofu-bacon
-
tofu-mac-n-cheese
-
tofu-salad-sandwich
-
tvp-chicken-nuggets
-
tvp-meatball-or-patty
-
vegan-chicken-salad
-
vegan-egg-salad-sandwich
-
organic-lentils-farro-and-broccolini
-
spinach-lasagna
-
Edamame-spread
-
Vegan-eggs
-
crispy-fava-tofu-rolls
-
vegan-lox
-
high-protein-spinach-artichoke-dip
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
60 Day Summer Shred Challenge
CALENDAR'S
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
