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Tabby l VEGAN NUTRITIONIST

@tofu_tabby

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🌱 l Vegan since 2013
👩‍🎓 l Certified nutritionist & trainer
💪 l Quick high protein food
💚 l (Advertisement) Vetain code: TABBY

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Vegan Restock Ep15 | Grocery list 👇

Requirements are set for the average adult woman with a regular cycle, not pregnant or lactating.
To allow individual adjustments and flexibility, these lists are purposefully low in calories. For example, I'm personally always adding more soy products which increase protein, iron & choline intake.

DAILY MACROS (grocery list divided /7):
1473 kcal | 72g P | 145g C | 59g F
-> please add more foods, depending on your personal requirements / preferences

GROCERY LIST 👇

▪️ 400 g sweet potatoes
▪️ 1000 g french fries (frozen)
▪️ 1000 g brussels sprouts (frozen)
▪️ 400 g spinach (frozen)
▪️ 500 g mango (frozen)

▪️ 400 g edamame beans
▪️ 800 g extra-firm tofu
▪️ 500 g soy yogurt (plain)
▪️ 200g lentil pasta (dry weight)
▪️ 2 cups baked beans (vegan)
▪️ 500 g whole wheat bread
▪️ 100 g corn cakes

▪️ 140 g cashew butter (unsalted)
▪️ 200 g almonds (blanched or regular)
▪️ 80 g chia seeds
▪️ 100 g dark chocolate (70–85% cacao)
▪️ 20 g nutritional yeast (unfortified)
▪️ 3 coffees (medium/grande, for the last few grammes of vitamin b3, could be replaced with 5g peanuts/ peanut butter)

▪️ 7 tsp flaxseed oil (forgot to include this in today's
nutrient breakdown but I typically add this for
more ALA type Omega3)
▪️Don't forget to add some other foods you may need
for cooking and any other additions you like 😊
▪️Supplements are usually required for B12 & D3. In
many cases also for Omega3, Iodine and Selenium. I
explained them in the first episodes of this series.

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I'm uploading a mealprep & some meal ideas on friday with most of these foods plus some additional ingredients.

Nutrients were tracked with @cronometer_official (not sponsored)

#vegan #micronutrients #plantbased #healthy #health #vegannutritionist #veganhealth #veganprotein #vegannutrients #veganinspo #veganfood #vegangroceries #pantryrestock #veganpantry #veganinspo #veganfitfood #healthypantry #protein #plantprotein by @tofu_tabby

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6 months ago

Weekly vegan mealprep (Ep16)
Recipes 👇

*This Mealprep takes ~1h per person (took me 1.5h to prep food for 2 people as shown in the video).
~100g protein per day if some seitan/ tofu is added to the oven veg, potentially more with additional snacks.

1⃣ OVEN VEGGIES
▪️Cauliflower (with paprika, oil, garlic, salt, pepper)
▪️Cauliflower leaves (with oil, garlic, salt, pepper)
▪️Mushrooms (with soy sauce, balsamic, pepper)
▪️Rice ❗lasts up to 2 days in the fridge - additional
portions can be frozen
-> Serve with tofu / seitan and tahini sauce

2⃣ COUSCOUS SALAD
▪️400g chickpea-couscous (tastes better with regular/
wholegrain couscous though imo), dry weight ->
prepare according to package instructions
▪️200g feto (Not sponsored: @taifuntofu)
▪️1 bellpepper
▪️1 medium/ large onion
▪️160g black olives
▪️~50g parsley
▪️4 tbsp oil (eg 2tbsp flax oil & 2 tbsp olive oil)

3⃣ BANANA BREAD ONOS
▪️4 bananas
▪️200g oats
▪️soy milk
▪️1sc banana protein (Advertisement / Werbung @vetain -10% code 'TABBY')
▪️dates for sweetness
Toppings:
▪️peanut butter
▪️dark chocolate

4⃣ Oranges

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#vegan #veganprotein #plantbased #mealprep #veganmealprep #health #healthy #protein #nutrients #nutrition by @tofu_tabby

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5 months ago

Weekly Vegan Mealprep | Ep31 🍝🥪🍫
Menu👇

In the video I made ~6 portions of the casseroles & 8 portions of the salads. However the portions down below are ~4 each! Everyone has different needs though, so please adjust to you requirements. 💚

0⃣ Preheat the oven to 200°C (392°F)

1⃣ Pasta casserole (lasting ~ 4 days)
(627kcal l 32g P l 12g F l 90gC)

▪️4x100g whole grain pasta (dry)
▪️4x2 tsp pasta spice mix
▪️4x1 tsp veggie broth powder (optional, if the spice
mix is salt-free)
▪️4x90g vegan mince (pre-fried / brown)
▪️4x200ml water
▪️4x30g leek
▪️4x50ml vegan cream
▪️4x30g vegan cheese

👉 Add all the ingredients into an oven-proof bowl in the written order. (Sprinkle the spices evenly, no need to stir them! / The pasta should be completely covered with water, like in the video)
👉 Bake for 30 minutes at 200°C (392°F)
- the pasta will get slightly softer/ soak up the excess liquid while cooling down!

2⃣ Brownie Oats (lasting ~4 days)
▪️300g oats
▪️80g chocolate protein
▪️40g flax or hemp seeds
▪️800ml soy milk (unsweetened)
▪️10-20 dates
▪️cocoa powder

topped with
▪️400ml soy yogurt
▪️500g frozen berries (strawbs or bluebs)
▪️peanut butter

3⃣ V-egg-salad (lasting ~ 2 days!)

▪️250g canned chickpeas
▪️450g soft tofu (asian supermarket)
▪️dill or chives (diced)
▪️8 corchions (sliced)
+ 2 tbsp of the vinegar-liquid
▪️80g vegan mayo (some of it could be replaced
with unsweetened soy yogurt)
▪️2 tsp mustard
▪️1tsp kala namak
▪️pepper

to serve:
▪️whole grain bread
▪️lettuce
▪️tomatos

👉 mash chickpeas first, then add in mashed tofu and all other ingredients.

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#vegan #veganprotein #plantbased #mealprep #veganmealprep #health #healthy #protein #nutrients #nutrition by @tofu_tabby

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2 days ago

Weekly Vegan Restock | Ep31 🍊🍂

#vegan #micronutrients #plantbased #healthy #health #vegannutritionist #veganhealth #veganprotein #vegannutrients #veganinspo #veganfood #vegangroceries #pantryrestock #veganpantry #veganinspo #veganfitfood #healthypantry #protein #plantprotein by @tofu_tabby

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5 days ago

Weekly Vegan Mealprep | Ep30 🧡
Menu👇

I made the kohlrabi soup only because I had too much kohlrabi at home. Put all of it into the feezer.
All of these dishes should be ~4 portions, lasting 4 days in the fridge. But everyone has different needs, so please adjust the portions to you requirements. 💚
I don't mention the corn down below becaue I ended up having it as a snack. Just corn with oil & salt 🌽

0⃣ Start by roasting the pumpkin: 200°C (fan)

1⃣ ROASTED VEGETABLE & CHICKPEAS 🌶️🥦🌱
▪️3 bell peppers
▪️200g carrots
▪️400g sweet potatoes
▪️500g broccoli
▪️250g red onions
▪️fresh garlic (optional)
▪️smoked paprika
▪️garlic powder
▪️salt
▪️black pepper

▪️1-2 cans chickpeas
▪️200-400g tempeh
▪️oil
▪️meat seasoning

▪️150g hummus or vegan spread, to serve
▪️flatbread or tortilas, to serve
👉 cut the vegetables into bite-sized pieces. You may want to keep the bellpeppers seperare as they need less time in the oven. Toss with oil & spices and roast at 200°C fan.
👉 mix drained chickpeas & cubed tempeh with meat seasoning and roast for another ~10–15min until browned.

2⃣ CAULIFLOWER LENTIL SOUP 🥣🌱
▪️1kg frozen cauliflower
▪️2 leeks, sliced
▪️200g red lentils
▪️1.2L vegetable broth
▪️100g cashews
▪️30g nutritional yeast
▪️1 tsp garlic powder
▪️1 pinch of nutmeg
▪️black pepper
▪️1–2 tbsp lemon juice
👉 sauté the leeks in a little oil for ~5min.
👉 add cauliflower, lentils, cashews & vegetable broth. Simmer for ~15–20min until everything is soft.
👉 Stir in all other ingredients & blend until smooth.

3⃣ KOHLRABI SOUP 🥣🌱
▪️4 kohlrabi (~850g peeled)
▪️2 leeks, sliced
▪️850ml vegetable broth
▪️1 tsp garlic powder
▪️1 pinch of nutmeg
▪️black pepper
▪️1–2 tbsp lemon juice
👉 sauté the leeks in a little oil for ~5min.
👉 add diced kohlrabi & vegetable broth. Simmer for ~20min until everything is soft.
👉 Stir in all other ingredients & blend until smooth.

4⃣ Pumpkin Yogurt
▪️600g pumpkin-date purree
(~500g roasted pumpkin + 100g dates)
▪️400ml soy yogurt
▪️2 Figs (optional for decor)
▪️cinnamon
▪️granola, to serve
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#vegan #veganprotein #plantbased #mealprep #veganmealprep #health #healthy #protein #nutrients #nutrition by @tofu_tabby

3k

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9 days ago

🙈 Don't put cucumbers into closed boxes - they might start molding! Weekly Vegan Restock | Ep30 🎃🍂

#vegan #micronutrients #plantbased #healthy #health #vegannutritionist #veganhealth #veganprotein #vegannutrients #veganinspo #veganfood #vegangroceries #pantryrestock #veganpantry #veganinspo #veganfitfood #healthypantry #protein #plantprotein by @tofu_tabby

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12 days ago

~120g Protein | Which meal is your favourite? 🍂

Advertisement | Werbung: Having the creamy (protein praline) from @vetain almost on a daily basis atm. You can save -10% plus an extra discount tomorrow with my code 'Tabby'! Deets in my story 🧡

_____________________________________________________________
#vegan #fdoe #wieiad #plantbased #veganfdoe #veganwieiad #veganprotein #protein #veganfitness #veganinspo by @tofu_tabby

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23 days ago

Weekly Vegan Mealprep | Ep29 🧡
Menu👇

🎃 Start with oven potatos
& pumpkin purree:
▪️1 pumpkin (baked, peeled)
▪️150 g dates (if you want a very sweet version)
-> freezer friendly (I froze some in an icecube-tray)

ℹ️ Recipes are for ~ 4 portions each. They should last 4 days in the fridge

1⃣ Tofu Scramble with spinach + oven potatos

2⃣ Chickpea-seitan-salad
▪️200g seitan (pan-fried, add chicken seasoning in
the last 2 min)
▪️~250g canned chickpeas
▪️~250g peas
▪️lettuce
▪️onion
▪️tomatos
▪️sauerkraut
▪️jalapenos
tahini dressing (store seperately!):
▪️tahini
▪️lemon juice or balsamic
▪️mustard
▪️syrup
▪️garlic
▪️salt
▪️pepper

3⃣ Pumpkin Oats
▪️oats
▪️soy milk
▪️dates
▪️chia, hemp or flax seeds
▪️ground nuts or nut butter
pumpkin cream:
▪️600g pumpkin-date purree
▪️300ml soy yogurt
▪️cinnamon

4⃣ Psl protein balls
-> currently working on the recipe. They're made with the psl protein from @vetain - restocking on sunday! 🧡
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#vegan #veganprotein #plantbased #mealprep #veganmealprep #health #healthy #protein #nutrients #nutrition by @tofu_tabby

3k

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24 days ago

👇 Grocery List
Weekly Vegan Restock | Ep29 🧡

Macros are for the whole list divided by 7.

▪️ 2000 g apples
▪️ 3 medium red bell peppers
▪️ 300 g romaine lettuce
▪️ 8 spring onions
▪️ 1kg mixed frozen veggies (broccoli, cauliflower &
carrots)
▪️ 2500 g potatoes
▪️ 1100 - 1200 g extra-firm tofu
▪️ 500 g plain soy yogurt
▪️ 500 g red lentils (dry)
▪️ 1 kg whole grain wheat flour
▪️ 1 kg dry roasted, salted peanuts

💰 ofc prices always depend a bit on the supermarket, what's in season, etc. But these are generally some of the cheapest (& most nutritious!) foods here in germany.

😋 Feel free to make any additions you may like. Especially some berries (frozen are most affordable) & omega 3 would be a good idea (flax oil is the cheapest option, but a small supplement may also be good)

#vegan #micronutrients #plantbased #healthy #health #vegannutritionist #veganhealth #veganprotein #vegannutrients #veganinspo #veganfood #vegangroceries #pantryrestock #veganpantry #veganinspo #veganfitfood #healthypantry #protein #plantprotein by @tofu_tabby

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a month ago

Weekly Vegan Mealprep | Ep28 💚
Menu👇

❗Please adjust portions to your requirements. I made 4 portions each, though the sushi rice only lasts ~2 days - my husband ate the rest. 100g rice (dry weight) & 300-400g tofu may be enough for 2 standard portions.

1⃣ Sushi Sandwiches (lasts 2 days in the fridge!)
▪️Sushi rice (cooked)
+ rice vinegar
▪️tofu
+ teriyaki sauce
▪️avocado
▪️carrots (raw or pan-fried)
▪️cilantro
▪️nori
▪️rice paper
peanut dip:
▪️pb
▪️soy sauce
▪️syrup
▪️lime juice
▪️garlic
▪️ginger

2⃣ Vegan chicken salad (lasts 4 days in the fridge)
▪️2 pck vg chicken (pan-fried)
▪️~500g canned chickpeas
▪️lettuce
▪️onion
▪️tomatos
▪️pickles
▪️sprouts (optional)
tahini dressing (store seperately!):
▪️tahini
▪️lemon juice or balsamic
▪️mustard
▪️syrup
▪️garlic
▪️salt
▪️pepper

3⃣ Oats
▪️oats
▪️soy milk
▪️dates
▪️chia, hemp or flax seeds
assemble with:
▪️soy yogurt
▪️berries
________________________
#vegan #veganprotein #plantbased #mealprep #veganmealprep #health #healthy #protein #nutrients #nutrition by @tofu_tabby

10k

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a month ago

Weekly Vegan Restock | Ep28 💚

#vegan #micronutrients #plantbased #healthy #health #vegannutritionist #veganhealth #veganprotein #vegannutrients #veganinspo #veganfood #vegangroceries #pantryrestock #veganpantry #veganinspo #veganfitfood #healthypantry #protein #plantprotein by @tofu_tabby

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2

a month ago

I hope I left enough tofu for you this time 😅 | Recipes 👇

1⃣ TOFU-BURRITOS (recipe makes ~20) 🌯❄
▪️400 g mushrooms
▪️1000 g cauliflower
▪️500 g carrots
▪️400 g red bell pepper
▪️300 g onions
▪️40 g olive / canola oil
▪️2 tsp paprika
▪️1 tsp garlic powder
▪️1 tsp ground cumin
▪️black pepper
▪️salt
TOFU:
▪️2 kg extra-firm tofu
▪️100 g almond butter
▪️80 g soy sauce
▪️40 g maple syrup
▪️2 tbsp lemon juice
▪️2 tsp paprika
▪️1 tsp smoked paprika
▪️1 tsp garlic powder
▪️black pepper
TO MAKE THE BURRITOS:
▪️~20 large wholegrain tortillas
▪️~500g hummus/ vg spread
▪️optional: 300 g vg shredded cheese

👉 Cut the tofu into sticks & mix with the marinade. Bake at 200°C fan for ~25–30 min, turning once halfway through.
👉 cut the vegetables into small pieces, mix with oil & spices and roast at 200°C fan for ~30–35 min. (Squeeze the mushrooms if they retained too much water to avoid soggy burritos!)
👉 Add hummus, vegetables, tofu and vegan cheese to each tortilla. Roll tightly.
👉 let cool completely and freeze individually. To eat, defrost and crisp up in a pan.

2⃣ TOFU CABBAGE (~20 portions) 🥬❄️
This amount barely fit our 10l pot!
▪️4kg savoy cabbage, quatered & sliced
▪️6 large onions, diced
▪️8 garlic cloves, minced
▪️oil (canola or olive)
▪️70g flour
▪️1.5L vegetable broth
▪️150g cashew butter +500ml water
▪️0.5 tsp nutmeg
▪️2-3 tbsp lemon juice
▪️700g smoked tofu
▪️black pepper

👉 cut smoked tofu in small ham-sized cubes, pan-fry & set aside.
👉 sauté onions in oil for ~5min. Add garlic and fry for another 2min. Add cabbage in batches, cook until soft.
👉 Sprinkle flour over the cabbage, stir well. Mix cashew butter, with water & nutmeg until smooth. Gradually add cashew mixture + vegetable broth, stirring well and simmer for ~10min.
👉 Stir in tofu, lemon juice, pepper. Cool completely, portion & freeze.

3⃣ MASHED POTATOS (~15 portions) 🥔❄
▪️4kg potatoes
▪️300ml vegan cream
▪️a few pinches of nutmeg
▪️salt
👉 boil potatoes until very tender.
👉 Drain & pee by @tofu_tabby

14k

153

a month ago