Embarking on a weight loss journey to shed fat and tone up?
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The steps are simple and when you stay consistent, progress will come.
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Here are some important reminders about fat loss for vegan women over 30 years old:
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1. Prioritize balanced meals: build your meal around protein (think tofu, tempeh, fava tofu, tvp, pea milk, Greek vegan yogurt), add a carb add a fat source and add that volume aka color. This approach ensures you receive essential nutrients while promoting satiety.
2. Protein needs to be your BFF it will stop the cravings, stop the overeating. And especially if you want to tone up
3. Focus on your metabolism and body composition more than just seeing the number go down on the scale. Aim for a gradual weight loss of about 1/2- 2 pounds per week. And don't be shocked if some weeks you don't see progress whereas other weeks you see more progress
4. Enjoy the Process: Make this journey fun and know that consistency matters more than perfection
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Remember, every journey is unique. Listen to your body, celebrate small victories, and stay patient with yourself.
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For practical weight loss tips, high protein meal ideas follow along @vegan.weightloss.nutritionist and check out my stories! I share my meals and tips to keep you motivated 💚
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original sound - Carol Aguirre-Pestcoe MS RD
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Spoiler Alert: it’s actually super easy to eat balanced meals for busy vegan girlies… . The truth is….It is hella essential to understand the composition of your food because this will impact your metabolism, fullness at meals and also your body composition AKA fat loss . So if you’re searching for how to eat balanced meals to burn fat efficiently look no further because this is a simple formula of how to fill your plate 🍽️ at each meal: . ✅Aim for protein rich foods like tempeh, seitan, Greek yogurt (roughly 25-35 grams per meal) + ✅at least half plate of non starchy veggies + ✅1-2 tbsp of fats like chimichurri sauce, seeds, cheese, nuts + ✅1/2- 1 cup of high fiber carbs like brown rice, farro, potato, whole wheat pasta . And there’s more where that came from! . PPsst…Did you know when you work with me you will feel empowered with your vegan choices to transform your body with LESS effort so you get your body working with you and not against you. In my 13 week program, you can lose up to 24 pounds! . I’ve been a registered dietitian (vegan 10 years) for over 16 years and if there’s one thing I can assure you it’s that eating for fat loss does not have to be complicated and restriction is never the answer! . Want to figure out the exact reasons why you haven’t been able to lose weight, how to set your meals up to start losing weight every week! . See link in bio to get started ✨ . Be sure to follow along on @vegan.weightloss.nutritionist for more practical tips for weightloss/fat loss tips and easy high protein recipes✨ . #veganfatloss #veganweightlossjourney#veganlifestyle🌱 #hotmessmom #vegandietitian#weightlossmindset #fatlossfoods #fatlossmeals #fatlosstip #howtoloseweight #weighlossswaps#plantbasedweightlossjourney#plantbasedweightloss #veganmiami #healthandwellnessjourney #weightlosstipsforwomen #weightlosstips #weightlossroutines #healthforlife #balancedmeals #healthyhabitsforreallife #onemealatatime
veganweightlossdietitian
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·17h ago Here’s something you may not have thought about… . Making simple swaps with more protein can be a game-changer when it comes to stopping cravings . Protein helps keep you fuller for longer by slowing digestion and stabilizing blood sugar levels . When your blood sugar stays steady, you're less likely to experience those sudden energy crashes that lead to cravings for sugary or high-carb snacks . Plus, protein-rich foods trigger the release of hormones like peptide YY and GLP-1, which signal to your brain that you’re satisfied . This means fewer random snack attacks and more control over your hunger throughout the day🥳 . So, whether you’re swapping out chickpeas for seitan or using Greek yogurt instead of a low protein yogurt these simple tweaks can help you stay full, satisfied, and on track with your fat loss goals! . Are you ready to get started with your fitness journey? See link🔗 in bio to get started ✨ . Need practical weight loss tips & easy high protein recipes, be sure you’re following along @veganweightlossdietitian and SHARE with your bestie who you think would benefit from this✨ . . #veganfatloss #veganmiami #vegandietitian #veganproteins#plantbasedproteins#veganweightlossjourney#veganweightloss#plantbasedweightloss #losebodyfat#balancedmeals#weightlossforwomenover30 #weightlossmindset #veganfitgirl #eatgoodfeelgood #veganproteins #weightlossgoals #foodmatters#veganweightlossjourney#plantbasedweightlossjourney #wellnesssimplified
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·2d ago Anyone else? . Here’s the thing about being a vegan🌱 weight loss dietitian.. . This is what I love most about my work-I get to help busy vegan girlies learn how to eat for their goals, not just follow another fad, keep the weight off long-term AND feel confident in their bodies without giving up the foods they love💃🏻 . So if you want practical fat loss tips and easy high protein recipes to help make weight loss easier…I think we just became friends! . So here’s what to do next: * Hit follow @veganweightlossdietitian * Head to my link 🔗 to get my free five day meal (with a grocery list) . #veganlifestyle #veganmiami #vegandietitian #veganfortheanimals #plantbasedweightlossjourney#veganweightlossjourney #veganfitgirl #veganfatloss #plantbasedprotein#veganmacros #plantbasedprotein #veganproteins #busyprofessional #weightlossforher #veganmomma #plantbasedlifestyle#veganweightloss #busywoman #busymomlife #hotmessmom #entrepreneurwoman #9tothrive #goalsettingtips
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·3d ago I’m a total sucker for Trader Joe’s vegan finds and this is one of my favorite ways to keep weight loss simple and stress-free🤌🏼 . Which is your favorite?! LMK in the comments👇🏼 . SAVE for your next @traderjoes grocery haul and SHARE with your friend who needs some inspiration 💚 . #veganfitgirl, #plantbasedweightlossjourney #veganfatloss #plantbasedmealprep#plantbasedweightlossjourney #plantbasedweightloss #vegandietitian #veganweightloss #fitover30 #fitover40#30somethings #30somethingwoman #veganmealideas #veganweightloss #veganweightlossjourney #30andthriving #30yearsyoung #vegangroceryhaul #goalsetting #sustainableweightloss #veganmiami #veganmealprepideas #healthyweightloss #loseweightforgood
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·5d ago Calling vegan girlies over 30 who want to shed fat... 👀 . If you’re skipping this one crucial step, you’re making your weight loss journey harder than it needs to be! ⤵️ . Boost your meals with enough protein every time you eat! Here’s why protein is your best friend: 👉🏼Naturally curb cravings by increasing no dopamine, the brain’s reward hormone
👉🏼Feel full faster and say goodbye to overeating
👉🏼Fire up your metabolism for extra calorie burn
👉🏼Preserve muscle mass while dropping fat
👉🏼Achieve that toned look by targeting fat loss . Pro tip: Start with 30 grams of protein at every meal, think Greek yogurt, tofu, fava tofu, tempeh, soy curls, pea milk…. . (PS…be sure to remember these easy ideas for your next meals) 1. Peanut butter tempeh 5oz with 1/2 c brown rice and Brussel sprouts 2. TVP bolognese 1/2 c over 1 cup red lentil pasta with pasta sauce and spinach 3. Seitan 4 oz wrap with cheese, mustard onions, peppers on a whole wheat wrap and a beet salad with feta . P.S.S. If you’re ready to feel confident in your body and learn exactly what you should be eating for sustainable weight loss and need some help getting there, then see bio to get started✨ . #veganmomma #9tothrive#veganweightloss#plantbasedweightloss #veganproteins #veganfitgirl#veganweightlossjourney#fitover30 #fitover40#balancedmeals #veganlifestyle#plantbasedlifestyle#eatbetternotless#busyprofessionals #busywomen#loseweightforgood #veganfatloss #plantbasedproteins#vegandietitian#hotmessmomma #weightlossforwomenover30 #staybossyladies #veganmealprep#plantbasedweightlossjourney#goalsettingtips #motivatedwomen #losefatgainmuscle
veganweightlossdietitian
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·1w ago Such a simple way to stay on track while enjoying game day! 🏈✨ . Since the Super Bowl is quickly approaching, this is the perfect time to grab the necessities so you’re ready! . Recipe: Serves 8 . 1 cans artichoke 1 1/2c raw cashews 4 tbsp nutritional yeast 1 bag of spinach 2 cup unflavored milk 2 tbsp lemon juice 1 tbsp apple cider vinegar 1 onion chopped
1 tsp minced garlic
Salt/ Red pepper flakes to taste . Directions: 1. Add cashews, lemon,garlic, lemon, milk, ACV, nutritional yeast to a food processor. 2. Add onions to a hot pan, cook until translucent, add artichokes, add ingredients from food processor, stir let simmer, add spinach let simmer roughly 3 minutes. 3. Pair with your favorite vegetables, crackers/chips. 4. Enjoy! . Save this for the Super Bowl and be sure to send to a friend who needs it too! . Follow along @vegan.weightloss.nutritionist for practical weight loss tips and easy high protein recipes ✨ . #sustainablelifestyle #superbowsunday #healthydips #veganappetizers #plantbasedappetizers #veganlifestyle #plantbasedlifestyle #plantbasedliving #vegandietitian #weightlossforher #dairyfree #weightlossfoods #veganmiami #veganweightlossjourney #veganweightloss #plantbasedweightlossjourney #plantbasedweightloss #healthyappetizers #fiber #fitover40 #fitover30 #weightlossforher #appetizerideas #wellnesswithoutobsession #veganmomma #whatveganseat
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·2-2This is your sign to break up with coffee and a banana because mornings should be simple, stress-free and satisfying!
. Save yourself the hassle, the time and the overwhelm, and let me handle easy meal ideas for you… . Hit follow on IG @vegan.weightloss.nutritionist for quick, high-protein vegan ideas and easy practical weight loss tips.. . So this is your sign to start your day with a high-protein high fiber breakfast because this sets you up for sustained energy, fewer cravings, and better results all day long! . You can lose weight without the overwhelming stress or anxiety that so many women feel when trying to figure it all out… . ✨ Ready to commit to REAL, sustainable results? In my 13-week coaching program, you can lose up to 24 pounds while getting step-by-step guidance, accountability, and support to transform your body💃🏻 . See 🔗 in bio to see if we are a fit for the next round of The Vegan Girl Method program starting in March☀️ . Recipe: roughly 28gr plant protein -1/2 purple potato (cooked mine in the microwave-5 minutes) -c of Greek style yogurt @kitehillfoods (if this is not an option for you-add protein powder to your yogurt) -tbsp maple -tbsp nut butter -berries -enjoy! . #weightlossmindset #veganbreakfast #plantbasedbreakfast #perimenopausehealth #vegandietitian #9tothrive#workingwomen #workingwomenstyle #busywoman #busymomlife #veganfitgirl #veganfatloss #veganhealthyfoods #veganweightloss #veganprotein #veganweightlossjourney #plantbasedweightlossjourney #plantbasedweightloss #balancedmeals #veganmomma #loseweightfeelgreat #losebodyfat
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·1-31Save this for later for your next Whole Foods Market trip✨@Whole Foods Market® . If you are one of those vegan girlies who struggles what to buy at a grocery store, then this is for you! . As a vegan Registered Dietitian I get a lot of questions about what to look for when going grocery shopping so let me break it down for you… . Here are my top tips for navigating the aisles and making the healthiest vegan choices for your weight loss goals! . ✅Buy 3-4 protein sources (some convenient options for those nights you don’t want to cook) ✅Buy 3-4 high fiber carbs sources, that are easy like steamable quinoa ✅Buy 3-4 fresh and frozen veggies/fruits that are precut and frozen to help with convenience! ✅Buy 2-3 fat sources like peanut butter, hemp seeds ✅Add in fun foods too! This is the satisfaction component. Like icecream . On my account @vegan.weightloss.nutritionist I share lots of practical weight loss tips and easy recipes to help make weight loss easier, so be sure SAVE and follow along✨ . #vegangroceryhaul #healthygroceryhaul #vegangroceryreel #veganlifestyle #veganfitgirl #veganfatloss #plantbased #plantbasedweightloss #plantbasedweightlossjourney #veganweightloss #veganweightlossjourney #busyprofessional #busywomen #veganhealthy #veganproteins #plantbasedproteins #plantbasedlifestyle #fitover40 #fitover30 #weightlossforher#wellnesswithoutobsession #allfoodscanfit #veganshopping #veganmomma #whatveganseats #plantbasedlifestyle #losefatgainmuscle
veganweightlossdietitian
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·1-23This is your sign to start eating protein at breakfast! 🌱 . Did you know that starting your day with protein not only boosts your metabolism but also keeps you feeling full longer? 🙌 . Whether it's a tofu scramble, chia pudding, or a protein smoothie, fueling your body with protein in the morning sets the tone for a healthier, more energized day . Be sure to follow along @vegan.weightloss.nutritionist for practical tips to make weight loss easier and easy high protein recipes . recipe: . ingredients per bowl: 1/2 cup protein pancake mix (used birch benders) 1 scoop protein powder (used unflavored naked pea protein powder) 3/4 cup unflavored almond milk 1/2 tsp baking powder 2 seitan sausage link (used @fieldroast) 1/2 c blueberries . Blend combine pancake mix, protein powder,and baking powder. Then add milk and sausage. Top with blueberries. Microwave for ~3 minutes (until the top looks fully cooked). . Provides: 41 gr protein . Need some ideas for meals?! Drop in the comments “breakfast” and I’ll send you a link to sign up to get my five day meal plan! . #VeganWeightLoss #ProteinForBreakfast #HealthyMorningRoutine #plantproteins #plantbasedweightloss#veganfit#veganweightlossjourney#veganfitgirl#stubbornfat#plantbasedprotein#fatlossjourney #veganmomma#busywomen#busyprofessional #vegandietitian #fatlossprogram#veganmomma#weightlosssupport #sustainableweightloss #veganfatloss#plantbased#vegandietitian #veganfitgirl #veganbreakfast #fitover30 #fitover40 #whatveganseat
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·1-20You’re going to want to Save this recipe💚 . This dish is seriously so delicious and takes just 10 minutes!! . Perfect for a quick, stress-free weeknight dinner your whole family will love! . Can't wait to hear how much you enjoyed this combo! . follow along on IG @vegan.weightloss.nutritionist for practical weight loss tips and easy high protein recipes to support your weight loss goals! . Soy curls Mongolian beef recipe 2 servings FOR THE SAUCE * 1/2c braggs amino, 2 tbsp sugar, 1/2 c water, 1 tbsp sesame oil FOR THE SOY CURLS * 8oz soy curls, 2 c vegan beef broth, 3 tbsp corn starch separated, Tsp minced ginger, 2 cloves garlic diced, Spray olive oil, 3 green onions chopped, sesame seeds for serving Carb- 1 c bulgur wheat-cook according to package. Veggies- broccolini . Instructions * Add dry soy curls to hot broth, stir set aside. *Prep sauce by combing all of the ingredients. *Prep corn starch slurry by combining 1 tbsp of corn starch 1 tbsp of water. Set aside. *To the rehydrated soy curls, Add 2 tbsp of corn starch and toss. Add spray oil to large pan over medium heat. Add soy curls cook until crispy and set aside. *In large pan add ginger & garlic and cook for about 1 minute. Pour in the sauce and corn starch slurry. Heat until the sauce starts to thicken, then add soy curls. *Stir until sauce thickens. Transfer to plate, add soy curls, bulgur wheat, broccolini and top with sesame seeds and green onions. *Blend everything and Enjoy!
. #mealplanning #veganmealplans #plantbasedweightlossjourney #plantbasedmealprep #plantbasedweightloss #eatgoodfeelgood #sustainableweightloss #veganweightlossjourney #veganweightloss #weightlossforwomen #veganfitgirl #veganmomma #vegandietitian #nourishyourself #veganfitgirl #fatlosstips #soycurlrecipe #soycurls #dairyfree #plantbasedlifestyle #quickmeals #10minutemeals
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