Muscle Deficient Vegan: 0:00

Welcome to episode two of the Deficient Vegans podcast. I'm the muscle deficient vegan and I'm here with the Protein Deficient Vegan. You wanna say hi?

Protein Deficient Vegan: 0:07

Hi.

Muscle Deficient Vegan: 0:08

Thank you. So we've got a couple of blog posts out this week about the Thanksgiving holiday coming up. We wanted to talk about, um, kind of the physical barriers to the Thanksgiving holiday today. And then next week we're gonna put out the podcast talking kind of about, uh, mental barriers and dealing with different, you know, struggles of being vegan around a holiday, um, that you might encounter

Protein Deficient Vegan: 0:32

and having fitness goals

Muscle Deficient Vegan: 0:33

and having fitness goals. So, uh, one of the issues with a holiday like Thanksgiving, if you're a vegan with fitness goals is that it doesn't take much of. You know, kind of overindulging maybe on some, some dishes at Thanksgiving to really set your progress back on your calorie goals by a week or two, uh, in just a matter of days. So whether you're in a caloric surplus or a caloric deficit. You still have goals to hit, you might have macro goals to hit. You probably definitely have some kind of protein goal to hit if you're, um, you know, trying to be fit. So

Protein Deficient Vegan: 1:08

to get it r

Muscle Deficient Vegan: 1:11

So we wanna make sure that we have some kind of strategy and plan to, uh, get through the holiday pretty much unscathed. I mean, everything's okay in moderation. We're not saying that you have to withhold from eating the things you like or anything like that. You just don't want to get a week later. And look back and be like, wow, I really wish I would've handled that differently. So a couple things you can do. Uh, one is you can save some calories going into the holiday. So if your goals normally have you at 2000 calories a day, maybe for the couple of days leading up to Thanksgiving, uh, you drop that down to 1800 a day, that gives you an extra 200 a day of cushion to use on Thanksgiving. So if you do that for four days, you've got 800 calories worth of cushion. Uh, what,

Protein Deficient Vegan: 1:53

what if,

Muscle Deficient Vegan: 1:54

yeah,

Protein Deficient Vegan: 1:54

what if I just don't eat for seven days, then I have 14,000 calories.

Muscle Deficient Vegan: 2:00

The math checks out that that is, uh, technically correct, the best kind of correct.

Protein Deficient Vegan: 2:05

So much casserole.

Muscle Deficient Vegan: 2:07

That's, that's a lot of casserole. Unfortunately, if you did that, I don't think you'd make it to Thanksgiving and you'd probably be spending your holidays, you know, in an emergency room or something along those lines, which doesn't sound great.

Protein Deficient Vegan: 2:16

Challenge acceptance.

Muscle Deficient Vegan: 2:18

Yeah. So, uh, you can keep us updated on that. Everybody else, I would not recommend it. Um, so that'll give you a, a little extra room for your calories. Uh, if you handle it a little less intensely than our friend here wants to handle it,

Protein Deficient Vegan: 2:34

I go hard.

Muscle Deficient Vegan: 2:36

Um, something else you can do is on the day of your Thanksgiving gathering or, or whatever it is you're doing for that holiday, you can make sure to kind of pregame with some extra protein, right?

Protein Deficient Vegan: 2:47

Ami,

Muscle Deficient Vegan: 2:48

ami, take

Protein Deficient Vegan: 2:49

ami in your purse.

Muscle Deficient Vegan: 2:50

Ami is good. Uh, protein shakes are good. Um, whatever you wanna do, you can use that to kind of boost your protein goal. Uh, your protein intake for the day to kind of get closer to your goal. Or maybe you just want to eat a little before you go. If you know that if you go hungry, you're gonna go kind of crazy and you don't wanna go kind of crazy. Right.

Protein Deficient Vegan: 3:08

And they might not even have food you can eat.

Muscle Deficient Vegan: 3:10

Yeah. That's actually a, a real concern with a lot of family gatherings is if you don't eat before you go, you're gonna get really hungry because everybody's gonna kind of forget you're a vegan and nobody's gonna make anything you can

Protein Deficient Vegan: 3:21

eat. Yes. You're gonna have raw carrot sticks and nothing to dip 'em in because, whoops, forgot about dairy.

Muscle Deficient Vegan: 3:27

You can dip 'em in water. Does that count?

Protein Deficient Vegan: 3:29

No, no, no.

Muscle Deficient Vegan: 3:30

That doesn't count.

Protein Deficient Vegan: 3:31

Okay, here's some olives. Enjoy

Muscle Deficient Vegan: 3:33

and, and even if your family members, uh, are great and nice like ours and make vegan food for you, then you might not know what ingredients get. Put into those foods, right? Like you, you don't know who just, it doesn't measure their oil. Everybody, right? Anybody who's not doing fitness, gallery counting type stuff, usually use all

Protein Deficient Vegan: 3:52

the butter, all

Muscle Deficient Vegan: 3:53

the butter, all the oil,

Protein Deficient Vegan: 3:55

all vegan cheese, if they know what that is.

Muscle Deficient Vegan: 3:57

Yeah. So, I mean, you really, it's not really anything that you can just put into MyFitnessPal and really know where you're at for the day. So giving yourself that little bit of cushion can help with. With all these unexpected things that happen, and then you're gonna take all these delicious dishes and you'll probably end up taking home some leftovers. So you're gonna have a couple of residual days of eating some things that you don't really know how to track,

Protein Deficient Vegan: 4:19

especially if they make something specifically for you because you're vegan. You will be guilt tripped into taking that. All of it because they don't wanna eat it.

Muscle Deficient Vegan: 4:28

Yeah. Well

Protein Deficient Vegan: 4:30

been there.

Muscle Deficient Vegan: 4:30

Hopefully, hopefully you, you at least get guilt tripped into taking something that tastes good.

Protein Deficient Vegan: 4:34

Yeah. I mean, if I brought it right. Yeah.

Muscle Deficient Vegan: 4:38

So yeah, speaking of bringing your own dishes, uh, that's kind of our go-to and what we really recommend. Uh, you know exactly what's in it, you know, it's something that you like to eat and, you know, you can share vegan food with your family and, you know, show 'em that.

Protein Deficient Vegan: 4:52

Conversion.

Muscle Deficient Vegan: 4:53

Conversion is always a good goal if you can, uh, do that. Um, but you know, it gives you something just that a certainty for the day. So if nothing else, you can, you know, eat the meal you brought. Uh, so we actually have a separate blog post where we have a collection of recipes we recommend making for Thanksgiving gathering that are kind of tailored towards a holiday gathering type situation like that. A lot of sides, a couple of desserts. So I think we can just, uh, kind of go down the list here and hit on each one of these and talk about what it is a little bit. So we've got a high protein, spinach, and artichoke dip. Uh, dips always a good choice for kind of a gathering like this. Everybody can kind of wander by and graze on it, right?

Protein Deficient Vegan: 5:33

This one is so good. I'm convinced you could take this to like a work potluck and not tell anyone it was vegan and they would have no idea. And it's.

Muscle Deficient Vegan: 5:45

33% protein.

Protein Deficient Vegan: 5:47

Uh, it's still creamy, like a normal artichoke dip. It gets its protein from extra firm silk and tofu and nutritional yeast. Awesome. Also, artichokes and spinach have a pretty high protein content for a vegetable.

Muscle Deficient Vegan: 6:00

Oh

Protein Deficient Vegan: 6:00

yeah. Yeah.

Muscle Deficient Vegan: 6:01

Wow. So next up on the list, we got a high protein green bean casserole.

Protein Deficient Vegan: 6:05

This tastes almost identical to the original green bean casserole that you've probably had since you were a kid. Um,

Muscle Deficient Vegan: 6:11

but this one is 39% protein.

Protein Deficient Vegan: 6:13

Yep. Also extra firm silk and tofu.'cause we have a problem.

Muscle Deficient Vegan: 6:18

Yeah. So we kind of got a theme going here. You don't really have to choose between delicious sides and the protein Maine, we just made it. Protein sides giving, right?

Protein Deficient Vegan: 6:27

Yes it is. Sides giving this year because usually the main suck anyway.

Muscle Deficient Vegan: 6:32

That's true.

Protein Deficient Vegan: 6:33

So I, me personally, I would rather just eat a bunch of artichoke dip and green bean casserole.

Muscle Deficient Vegan: 6:38

I would too, I mean, even, even before I was vegan, that was pretty much all I needed. I never really was a big fan of Turkey like that, so, okay, next up we have two versions of high protein scallop potatoes. Uh, one is with sweet potatoes and one was with, uh, normal white potatoes. They're both pretty high protein, um,

Protein Deficient Vegan: 6:57

25% protein.

Muscle Deficient Vegan: 6:58

25% protein for both.

Protein Deficient Vegan: 6:59

And they're both delicious.

Muscle Deficient Vegan: 7:01

Yeah, they're really good.

Protein Deficient Vegan: 7:02

And even better, like heat it up the day after.

Muscle Deficient Vegan: 7:05

Yeah,

Protein Deficient Vegan: 7:05

because we've been eating these for leftovers for lunch for like three days.

Muscle Deficient Vegan: 7:09

Yeah. Yeah. And you know, because they're high protein. It's okay.

Protein Deficient Vegan: 7:13

Yeah. As many as you want.

Muscle Deficient Vegan: 7:15

That's right. Uh, next we have our high protein pumpkin chili. So Chili's always a good standby. Um, another good one for gatherings and this one has a little bit of pumpkin flare for the fall.

Protein Deficient Vegan: 7:26

Yeah, all the fall vibes

Muscle Deficient Vegan: 7:29

and that one is, uh, 39% protein, so that's pretty significant. Obviously Chili's, pretty high protein in general with all the beans and stuff, but we also have tofu in there.

Protein Deficient Vegan: 7:37

Yeah, and this is a good one to take to like a potluck or a family gathering because you can just bring it in a crockpot, it just sits there and stays warm. And, um, chili seems to be one of those easier things to get non-vegan to eat.

Muscle Deficient Vegan: 7:49

Yeah.

Protein Deficient Vegan: 7:50

It doesn't have like, you know, fake cheese, which is what they always turn their noses up at. So,

Muscle Deficient Vegan: 7:54

yeah. Uh, next we have a high protein, butternut squash. Chickpea curry.

Protein Deficient Vegan: 7:59

Yeah. So the high protein part is, it is coming from the chickpeas, but it's mostly coming from the fact that we use TVP, um, for it to sit on instead of like, usually you would use rice with a curry, we just use TVP.

Muscle Deficient Vegan: 8:14

Um, then we kind of get into the dessert category a little bit. Uh, first we've got a TV protein, pumpkin, craisin muffin. It's made with TVP?

Protein Deficient Vegan: 8:24

Yes. Holy shit. I feel like we discovered gold here. This thing is. Freaking incredible.

Muscle Deficient Vegan: 8:31

Yeah. I mean, you think, how

Protein Deficient Vegan: 8:33

many did you eat? Um, two in one day, four.

Muscle Deficient Vegan: 8:36

Normally, normally, since it's a muffin, I would say too many, but they're high protein muffins, so I'm allowed to eat as many as I want

Protein Deficient Vegan: 8:43

since I have to cook them all. So that's, yeah.

Muscle Deficient Vegan: 8:45

Well that sounds like a u probably

Protein Deficient Vegan: 8:47

the muffins. Go let's the question on Tuesday.

Muscle Deficient Vegan: 8:51

Yeah. So these are, these are hard to walk away from for sure. Very good.

Protein Deficient Vegan: 8:55

And they have like. Chocolate.

Muscle Deficient Vegan: 8:57

Yeah.

Protein Deficient Vegan: 8:58

And I'll eat anything with chocolate,

Muscle Deficient Vegan: 9:01

obviously. Yeah, same. Uh, and then last on the list here, we've got a high protein vegan pumpkin pie. Uh, that is really unique and really good. Uh, we've got what silk and tofu in the filling and then TVP for the pie crust, which I don't think is something we have seen anybody do before. So

Protein Deficient Vegan: 9:20

30% protein, you could literally nothing but. That fucking pie and you'd be golden.

Muscle Deficient Vegan: 9:28

Yeah.

Protein Deficient Vegan: 9:28

And it's so good. It's so good. It's good. Like warm or cold even.

Muscle Deficient Vegan: 9:32

Yeah. So if your vibe for Thanksgiving is just avoiding friends and family, sitting at home and eating an entire pie.

Protein Deficient Vegan: 9:39

Yeah.

Muscle Deficient Vegan: 9:39

30% protein, you could do this. That's, that's

Protein Deficient Vegan: 9:42

actually my ideal Thanksgiving.

Muscle Deficient Vegan: 9:43

Yeah.

Protein Deficient Vegan: 9:44

You don't have to worry about politics or anything. You just eat pie.

Muscle Deficient Vegan: 9:47

That's true. Yeah. That does sound like a pretty good thing. I

Protein Deficient Vegan: 9:50

know. It's like, I think we should do that actually. Yeah. Sorry. We can't come. We were eating pie.

Muscle Deficient Vegan: 9:57

Yeah. Thanks for listening. Uh, we will have the episode out next week about the mental struggles and other things you might have to deal with during this holiday season. If you're trying to maintain your fitness goals as a vegan, keep an eye on the website. We have more Thanksgiving recipes in the tank that'll be getting dropped over the next couple of days, and, uh, we'll probably, you know, cover those a little bit on next week's podcast as well. You wanna say bye.

Protein Deficient Vegan: 10:19

Goodbye. All

Muscle Deficient Vegan: 10:20

right, bye everybody.