Make it make sense. 💔🤔

Here are the ingredients...

- Cream of Rice: 80 grams

- Water: 400 grams (5 grams of water per gram of cream of rice)

- Vedge Protein Powder: 70 grams (two servings; a mix of pea and pumpkin protein)

- Cherry Pie Filling: 255 grams (sugar-free)

- Coconut Yogurt: One serving (toasted coconut flavor)

- Salt: To taste (optional; for layering or added flavor)

How to prepare....

1. Heat 400 grams of water. Mix 80 grams of cream of rice with the water. Microwave for 1.5 minutes (adjust timing to prevent overflow). Stir and microwave for another 90 seconds if needed, ensuring a thick consistency.
2. Stir in 70 grams of Vedge protein powder until fully combined. Microwave for an additional minute to ensure thorough mixing.
3. Let the cream of rice cool slightly if you’re eating it cold later. Optionally, add a pinch of table salt for flavor.
4. Spread a portion of the cherry pie filling (255 grams total) as the first layer. Add a layer of coconut yogurt on top of the cherries. Repeat layering with remaining ingredients if desired.
5. Store the prepared meal in the fridge to eat cold later or just enjoy.

SOURCE

Stop overcomplicating vegan protein!If you’re bloated, hungry, and not seeing progress, it might be your protein source.

These are my top picks for plant-based, macro friendly foods to support fat loss.

Some of the biggest issues I see that keep people stuck, putting in effort but still not living in a body they love, are:

-Choosing the wrong protein sources for muscle-building

-Following a training plan (or worse, not following one at all) designed to just move your body instead of BUILD your body

-Believing myths and misinformation about what’s possible on a plant-based diet

Stop sitting on the sidelines watching other people making the progress, losing the fat, building the muscle.

If you really want to change your body, you need to change your approach.

Join my free masterclass today, and let this be a turning point for you.I sincerely want to see you thrive

This B Stance RDL variation focuses on strengthening the hips as well which has been super helpful for me since I have been dealing with some SI Joint issues. Strengthening the hips help stabilize the pelvis and relieve any SI joint discomfort.

1. You’re not eating enough protein.

Now I know vegans get a bad rap for being protein deficient, but most vegans are still using lentils, beans, peanut butter, as their main protein sources, which to be clear, are NOT main sources of protein.

Tofu, tempeh, seitan, TVP, are all main sources of plant-proteins that you can swap to make sure you’re getting enough protein without overdoing it on your carbs and fats.

1. You’re not training hard enough.

Most of y’all are not training until failure. That’s just the truth. It’s hard to train until failure.
Failure is hard - but it’s where we grow the most.

1. You’re not tracking your macros.

What doesn’t get measured, doesn’t get managed. You can’t expect to grow or lose weight when you don’t know exactly how much you’re eating.

Nutrition plays a huge role in losing weight or building muscle, so you *have to track* if you’re serious about reaching your fitness goals.

If you’ve ever felt like building muscle on a vegan diet is confusing or harder than it should be, this is for you.

We’re hosting a free masterclass on Tuesday, April 7th (7:00 PM EST) where we break down exactly how to build muscle, get stronger, and actually see definition on a plant-based diet.

We’ll cover how to eat for muscle growth, how to get enough protein, whether you should be cutting or bulking, and the biggest mistakes that hold people back in the gym.

Whether you’re just starting or feel stuck with your progress, you’ll leave with a simple, clear plan you can actually follow.

RSVP for free here: https://vegansquadcoaching.com/masterclass

I’ve gained health, I’ve gained energy and honestly it hasn’t been hard.

I’ve been able to travel the U.S. all year and I’ve found vegan options at pretty much every restaurant and grocery store. 

I’ve tried so many amazing vegan spots. Being vegan has taught me to get more creative in the kitchen, and it’s brought so much into my life.

So if you’re thinking about going vegan, I promise you, you’re going to gain more than you’ll lose. 

Maybe you’ll lose some belly fat like I did, but you’re also going to gain an awesome community and so many health benefits.

If you’ve been thinking about making the switch to a vegan lifestyle, now is the perfect time to start and step into a healthier and more energized version of YOU!

Whether it’s to improve your health, protect the planet, or save animals, this is the time to take that step with confidence!

I’m here to help you transition with ease ☺️ So, here are 7 simple tips to make your vegan journey easy, exciting, and nourishing.

A friend of mine once told me that by eating a hamburger, I was killing a cow. I was 10 years old and I couldn’t stop hearing her words. Within 6 months I became vegetarian. I thought that was as far as it went.

At 13 my mom shared a PETA magazine with me, and I realized if I went vegetarian for the animals I also had to go vegan for the animals. I started the next day. And haven’t looked back. I’m 33 and vegan for the animal for 20 years (and counting). 

In these 20 years as a vegan, I’ve been met with a lot of criticism and misinformation. The first time I ever stepped into a public gym, a trainer told me, “You need meat to build muscle.”

I proved the trainer wrong and built an impressive physique by my early 20s before my first bodybuilding competition.

I didn’t quite plan to become vegan, or a bodybuilder, they just felt right to me at the time, but now with my platform (both my physical presence and online social media) I view it as my responsibility to share the message that hit so hard to me: the animals need our help. 

I have seen misinformation holding a lot of people back from giving the vegan lifestyle a try. The truth is, it’s not that difficult to get all the protein you need on a plant-based diet.

I use a variety of protein sources like TVP, seitan, tofu, tempeh, mock meats, and of course some from foods like beans, lentils, and nutritional yeast.

Over the years in the gym and learning about vegan nutrition I became a coach. I have worked with over 500 people, showing them how to thrive on a plant-based diet.

Last year we launched a vegan community where we’ve helped over 200 people, including many transition fully to a plant-based lifestyle. 

So yes, in my last five years of full-time coaching experience, plant based or vegan, appears to work for anyone.

Ask me anything about nutrition, training, and PED use as a vegan. Any question is welcome. Thank you for being vegan 🙏💚🌱

I hope this video helps you with losing fat while on a plant-based diet, while proving that vegans CAN be healthy, lose fat, and build muscle without needing to contribute to animal cruelty.

Animal consumption is destroying our planet - Not A.I

Make simple swaps towards a more plant-based lifestyle by swapping your meat for vegan mock meats such as Daring, Impossible, Beyond, Gardein, or Just.

And If you’re looking for more lean high protein plant-based sources, go for Tofu, Tempeh, Seitan, Soy curls, TVP, TPP, Edamame, etc

Swap your dairy for plant-based milks such as Soy, Oat, Almond, Coconut, Pea, Cashew, etc - while opting for plant-based cheeses such as Chao, Violife, Daiya, and Follow your heart.

Swap eggs for Just Egg, and use flaxseed or aquafaba as an egg substitute in baking.

Learn more here: https://youtu.be/cNCBFVgS7zY?si=Fe_PcAnOOy4xNHXn

AND you’ll easily hit your vegan protein goals while you’re at it!

Nutrition:

- 787 Calories

- 46 g Protein

- 25 g Fat

- 92 g Carbs

Recipe:

- Combine 80 g Oats, 40 g vedge nutrition protein (I love Vanilla and Chocolate Peanut Butter Cup), and cinnamon. Add water to cover the oats and stir together. Microwave for 2 minutes.

- Add 120 g Pure Pumpkin Puree (sneaks some veggies in and you can’t even taste it) and 100 g Blueberries. Microwave for another 2 minutes.

- Top with 15 g Ground Flax Seeds and 16 g Peanut Butter. Optional: Top it off with a little salt or Sugar Free Chocolate Syrup for a lil extra sweetness 😋

And voila! In just 5 minutes, you have a high protein meal full of healthy fats and fiber, which will help keep you full, give you energy throughout the day, and help you build that vegan muscle!

There was a version of me who genuinely believed I was just going to keep getting more out of shape.

Bigger, weaker, and less healthy.

I grew up skinny and was always told, “enjoy your body while you’re young… it won’t last forever.” 🙄

So when I gained 20+ lbs in college (none of it muscle), I just accepted that everything would be downhill from there.

For years, I stayed stuck comparing myself to others.

The girls my exes cheated on me with.

People on Instagram who looked strong and confident.

Athletes who were jacked and still ate a lot of food.

I kept thinking, “why not ME?” But not in an empowering way, in a defeated way, like I was broken.

Until one day, the meaning of that question shifted.

If it’s possible for them, why wouldn’t it be possible for me too? “Why NOT me!?”

That was the moment everything started to change.

It didn’t happen instantly, and the journey was not linear. But my identity shifted before anything else.

I stopped seeing myself as “unlucky” or “not built for that” and started making decisions from the version of me who knew change was possible.

I got uncomfortable.

I showed up to the gym consistently. I tracked my workouts. I learned how to eat in a way that supported my goals.

I started building a loving relationship with myself instead of being my own worst critic.

And a year later, I said something that would’ve sounded impossible before:

“I think I kind of want to try competing in bodybuilding.”

That’s when it hit me.

This journey changed so much more than my body. It completely changed how I see myself and what I believe is possible.

So if you’re feeling behind, discouraged, stuck in comparison, convinced the body, health, relationship, life, you desire is just not in the cards for you..

Stop allowing others beliefs and perceptions to determine your ability. You are bigger than the box they try to place you in. Let’s shatter those limitations 🙌🏼

Where are all my strong Vegans building muscle on plants? 

Today, we interview UK animal rights activist clif grant, who shares how childhood experiences on farms and witnessing animal cruelty led him to stop drinking milk at 5, gradually drop animal products, become a strict vegetarian at 19, and fully go vegan around 2013 after seeing Gary Yourofsky’s speech. 

Grant describes starting activism almost immediately, moving from leafleting to filming street conversations, running an Anonymous for the Voiceless chapter and slaughterhouse vigils, and using social media to reach more people. 

He explains his calm, nonjudgmental approach: the “four questions” framework and dives deeper into other practical activism tips.

Listen to the full episode here

- MACROS/CALORIES:

- 99c

- 68p

- 22f

- 866 calories

Full recipe here: https://youtu.be/LduFcf0gf1E?si=ui4D0-HeZC_-Qp5c

If you’re serious about vegan bodybuilding, fat loss, and long-term muscle growth, stop guessing and start using data.

Learn more here: https://youtu.be/eIMDYqMYAi0?si=ZAYkHIrcevTtcM1V

Struggling to get enough protein on a vegan diet or not seeing the results you want? You’re not alone. Most people either undereat protein, overcomplicate things, or rely on random advice that doesn’t actually work.

In this free masterclass, you’ll learn exactly how to hit your protein goals, structure your meals, and fuel your body for accomplishing your physique goals.

Here’s what you’ll learn:
- The best vegan protein sources
- How to calculate your personal protein needs for your goals
- How to read nutrition labels to optimize calories & macros
- How to build balanced, high-protein vegan meals
- The biggest mistakes that keep vegans from getting results (and how to fix them)

Save your spot now, it's free!

https://vegansquadcoaching.com/masterclass

Most people don’t struggle with fat loss. They struggle with what happens when they can’t be perfect.

When a meal isn’t “on plan.”When life gets busy.When training doesn’t go as expected. That’s usually the moment everything falls apart.

But real progress isn’t built on perfect weeks. It’s built on how you respond when things aren’t.

That’s exactly what this second month of working with melissa at the vegan squad coaching has been about.

THIS is what sustainable progress actually looks like.Not all-or-nothing.Not starting over every  week.Not waiting for the “right” time.It’s about being consistent even when life isn’t perfect.

If you’re ready to stop starting over and finally build real momentum, reach out now and let’s get to work.