r/vegansquad

Because while you’re not consuming meat by being a vegetarian, you’re still consuming eggs and dairy, which also unfortunately contributes to the meat industry.

Those dairy cows don’t get to live out their lives on a big green farm, they’re confined and controlled for their whole lives until they've been impregnated too many times and are no longer able to have any more babies to produce milk, which therefore gets them sent to slaughter.

Those hens that lay eggs? They can’t lay eggs forever. Once they’ve been forced into laying so many eggs in such a short period of time, their bodies can’t handle it anymore and so they get straight to slaughter as well.

So for those reasons by being vegetarian, you’re still contributing to the pain/suffering of animals - just maybe a little bit less by not eating meat.

But - where can you get your protein? How do you eat? WHAT do you eat?? Stay tuned for my next reel because I’ll break down how do get enough protein in as a Vegan 💪🌱

Meal 1: Amaranth breakfast bowl with berries, chia seeds, hemp seeds, & pumpkin seeds, 30g of protein

Meal 2: Seven grain banana pecan pancakes with sugar free maple syrup, 33g of protein

Meal 3: Daring chicken with butternut squash, arugula, and avocado, 28g of protein

Meal 4: Fusilli pasta with tempeh and mixed veggies in a dill hummus sauce, 37g of protein

Meal 5: Baby gold potatoes with fava bean tofu and mixed veggies in a sweet chilli sauce, 43g of protein

Meal 6: Seven grain blueberry pancakes with sugars free maple syrup, 33g of protein

Meal 7: Daring chicken with mixed veggies, baby gold potatoes, arugula, and avocado, 26g of protein

Meal 8: Fusilli pasta with mixed veggies and fava bean tofu in a sweet chilli sauce, 43g of protein

I’ve been Vegan for over 20 years and have yet to encounter a good one - including the “original” comments saying “Vegans want meat so bad that they try to make their food taste like it”

The mock meats are out there for convenience, and to have an alternative for animal abuse - which if you can have a food that tastes similar to the original WITHOUT the unnecessary animal cruelty, why not go for it?

Most vegans don’t go vegan because they don’t like the taste of meat. Some probably still do, but we don’t think the taste justifies the suffering/death of an innocent living being, which is why we’re vegan and why we buy meat alternatives.

If that bothers you, why? Why does it bother you that there’s cruelty free/healthier options out there that taste similar to the original?

Give mock meats a shot. You might like them 😉

Been vegan for 10 years- just won my open class last weekend! VEGAN for LIFE 💪

They deserve better than this. We are better than this. Let’s create a better world for them, one meal at a time 💚

“ DO HARD THINGS” 🙌🏼🔥

This has been my mantra for over a year now!

And these Bulgarian Split Squats are no joke. I’ve been progressively overloading…

Slow and steady. I finally made it to 55’s. My highest weight yet.

Driving through the front heel on the way up is where it’s at! 👌

Getting back into vegan cooking lately, and while back to my 🇯🇵 roots .

Here's my estimates for the macros (bulk of the calories come from tofu, avocado oil, and the cooking sake in the broth).

Component	Cal	Protein	Carbs	Fat
Broth	110	2.4g	20g	0
Tofu (6.75 oz, half a pack)	155	16g	4g	9g
Potato starch	30	0	7g	0
Avocado oil spray	30	0	0	3g
Daikon	9	0.4g	2g	0
Total	335	19g	33g	12g

For Dashi broth, I use vegan dashi packs (2 packs), boiled in 4 cups of water, half a cup of soy sauce, half a cup of mirin (cooking sake). Heat until boil, then drop to simmer for 10 min. This will make about 7x the amount needed in this one recipe. Since I use this so much, I always have this in my fridge. For Agedashi tofu, I mix a teaspoon of potato starch, and reduce a bit to thicken the broth before putting it on top of the fried tofu.

For the fried tofu part, I cut the tofu into small cubes (2 inches x 1 x 1). Dry it out with a paper towel. Then cover with potato starch, spray avocado oil on them, then air fry (380 degrees fahrenheit for 15 min-17 min). [Air fryer is a life saver]. Note, you want to oil and air fry pretty fast after dousing the tofu with the potato starch before the tofu starts to absorb it.

For the ground daicon radish, I use a grater to grind up about half a cup of daicon, and chop up green onion for some garnish.

Turned out delicious. But realistically, this is probably only about a third of what I would normally want to be eating for my protein needs per meal. However, for the amount of calories here, probably needs to be balanced with more calorie restricted meals with high amounts of protein to get to my goals of about 150g protein daily. However, amino acid composition of soy is pretty good, so there's less of a need to mix and match other protein sources in the same meal, which is nice.

Shame on you for trying to win over a crowd by criticising veganism, the only diet that protects the animals.

Jay shares how meeting his wife Kristen and her pet pig, Ziggy, in St. John led him toward veganism, traveling the U.S. in an RV with “Ziggy the Traveling Piggy,” and founding Ziggy’s Refuge Farm Sanctuary in 2016.

Jay explains their current work caring for nearly 100 residents, specializing in disabled animals with a prosthetics lab, wheelchairs, and advanced veterinary care like stem-cell therapy!

Our conversation emphasizes the importance of veterinary care, adoption, and keeping bonded families together.

The residents at Ziggy’s Refuge are ambassadors for the vegan movement and we hope you enjoy learning more about their stories and are inspired to vegan or to support animals like them by volunteering!

You can listen to the full episode here: vegansquadcoaching.com/vegansquadpod

Learning how to eat balanced, nutritious, and high protein plant based meals that actually taste great is truly one of the things I’m most grateful for in my life**.**

It can be tricky trying to make TVP taste good if you’ve never cooked it before, I mean, It’s basically tofu’s dry cousin. 

But adding the right spices/broths will make you regret not trying it sooner! This high-protein cruelty free “meat” shouldn’t be slept on. 💪🌱

Learn how to cook TVP and hit your macros easily by watching the full vid on my channel!

1. Prioritize strength training — when you build muscle, you’re not just changing how you look. You’re improving your bone health, brain health, and insulin sensitivity. The goal shifts from simply looking good to creating a longer, healthier life.

2. Nourish your body — food is fuel, so make sure you’re giving your body what it actually needs. Hitting your protein, carbs, and healthy fats consistently helps support your metabolism, hormones, energy, and lean muscle.

3. Prioritize self care — you don’t have to live in constant self-sacrifice or people-pleasing mode. Honor your needs, protect your peace, and make space for balanced, healthy relationships.

4. Make quality sleep a priority — sleep is one of the most underrated health tools. When you sleep well, your body recovers, repairs, and replenishes on a cellular level. Better sleep impacts nearly every area of your physical and mental wellbeing.

5. Surround yourself with supportive people — being around others who value health and wellbeing makes a huge difference. Vegan Squad Community is filled with like-minded and like-hearted people all working toward better physical, mental, and emotional health together.

Life is created by a culmination of small daily habits. By moments you share with others. By the way you choose to SHOW UP for yourself.

I joined the gym exactly 2 years ago in as a skinny vegan girl but i stuck with it, dialed in my nutrition, and it’s been crazy seeing the progress pay off :)) Just wanted to share to inspire others.

Nourish with Whole Foods – Prioritizing nutrient-dense, hormone-friendly foods with plenty healthy fats (avocado, seeds), fiber rich foods, gut building pre and probiotic foods, and of course good quality protein. I prioritize 30g of protein with every meal and especially first thing in the morning.

Movement – A mix of strength training, walking, mobility work, and yoga supports muscle mass, bone density, and stress balance. I listen to my body through the different phases but definitely prioritize strength training to build lean muscle as well as physical resiliency for my body as I age.

Quality Sleep – Sleep is hormone therapy for my body. I make 7-9 hours of sleep every night a non-negotiable.

Hydration & Mineral Balance – Water plus electrolytes helps my adrenals, thyroid, digestion, and energy so I no longer allow myself to get to a point of depletion.

Stress Support – Breathwork, meditation, boundaries, and herbal teas help keep my cortisol in check. I make sure I don’t run off of caffeine, sugar, or adrenaline any more!

For more high protein vegan recipes, my cookbook has over 30 to choose from. I hope it helps you hit your protein goals. 

https://vegansquadcoaching.com/cookbook

Hello! I am a sociology major and for my qualification work I investigate veganism and its connections to morality. If you are vegan, you can help me by completing the survey in Google Forms.

Your answers are anonymous and will be used for academic purposes only. Email address is not required to complete the form. You can skip any question if you do not want to answer it.

Questions are mostly about morals (for instance, justice or respect for traditions) and aspects of veganism (motivation, the importance of it in everyday life). It shouldn't take you more than 10-15 minutes to complete the survey. I truly appreciate your help, so thank you for your cooperation!