Nov. 1, 2023

Vegan Fitness: Our top 10 protein sources

Welcome to our inaugural episode! Ready to step up your vegan fitness game? We're taking a deep dive into the world of plant-based fitness and nutrition, sharing some mouth-watering recipes, and, best of all, showing you how to pack in the protein without relying on supplements. Whether you're a seasoned vegan athlete or a newbie to plant-based eating, there's something for you in our conversation. Join us as we reveal our top 10 vegan protein sources — no protein powder required. Ever hear...

Welcome to our inaugural episode!

Ready to step up your vegan fitness game? We're taking a deep dive into the world of plant-based fitness and nutrition, sharing some mouth-watering recipes, and, best of all, showing you how to pack in the protein without relying on supplements. Whether you're a seasoned vegan athlete or a newbie to plant-based eating, there's something for you in our conversation. Join us as we reveal our top 10 vegan protein sources — no protein powder required.

Ever heard of a protein-packed snack that tastes like an oatmeal cookie? Allow us to introduce you to our unique TVP pumpkin cookies. We're chatting about why these protein-rich treats are a healthier alternative to higher-calorie options. Stay tuned and don't forget to connect with us on our socials and website for more vegan recipes, nutrition tips, and fitness advice. Get ready to power your workout and your life with plant-based goodness!

Chapters
0:00 Intro
0:30 Thoughts on vegan fitness
3:00 Plans going forward
3:57 Top 10 vegan protein sources
8:05 Fall recipes
9:57 Outro

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00:00 - Intro

00:30 - Thoughts on vegan fitness

03:00 - Plans going forward

03:57 - Top 10 vegan protein sources

08:05 - Fall recipes

09:57 - Outro

WEBVTT

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Welcome to episode one of the Deficient Vegans podcast.

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I'm the muscle deficient vegan and I have with me here the awesome and talented protein deficient vegan who makes our food and recipes.

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You wanna say hi?

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Hi!

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Perfect.

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We're providing fitness and nutrition information focusing on vegan and plant-based people.

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Um, you know, normally vegan fitness stuff doesn't typically focus on like high protein or strength training.

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You'll see a lot of meals maybe with vegan junk food or just, uh, generic vegan recipes, kind of focusing on more like salad type things.

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But, um, you know, we're not rabbits, so we try to, uh, incorporate some nutrition and, uh, recipe components that have.

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More of a focus on protein for food.

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If you do see high protein recipes out there, they're usually using a protein powder.

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Um, that's fine.

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Most of the time it's supplementation, but you wanna try to make sure your whole day doesn't revolve around, uh, powder forms of protein.

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So we've got a lot of different vegan forms of protein that we typically use.

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Uh, stuff like Satan, TVP, tofu.

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Um, and a bunch of other things that you can see.

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Um, you know, in our recipes also, when you typically see, uh, vegan nutrition information out there, you'll see a lot of even vegan athletes.

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Uh, they don't typically focus on their macros too much, which, uh, can be fine.

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If you're, you know, in a core of surplus, you can need as much as you want on a plant-based diet, you're usually gonna hit a lot of those goals you really need.

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But sometimes if you're not deficit or maybe making a transition, um, you know, just starting to get into fitness, uh, you know, you're gonna have a couple of struggles maybe with trying to hit.

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Uh, everything you can as a vegan as far as, you know, vitamins, minerals, uh, nutrition and your macronutrients.

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And then as far as you know, fitness and, uh, training goals go, those are pretty similar for most people.

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It's just that we as vegans have different things that we might.

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Be able to do to kind of optimize, um, our progress or really help make up for some of the gaps we have with the things we're maybe missing from a diet that does include animal products.

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B12.

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That's right.

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B12 is definitely one thing you have to focus on.

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So some of the stuff we'll be, um, covering, you know, on our website and our, uh, videos and podcasts going forward are like general fitness tips, any struggles vegans might have with vitamins, minerals, uh, nutrition, things along that line.

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Also, uh, we've got a home gym here, so we're gonna try to cover some home gym equipment which you might be able to use, uh, without having to go out to a gym.

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Maybe you live near a gym that's really crowded or maybe even you wanna get some workouts in on the go.

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We can cover some stuff you might be able to use for traveling.

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We also try vegan restaurants from time to time.

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Just recently tried the X Market here in Chicago.

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It has a bunch of kind of satellite locations for a bunch of local restaurants.

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Uh, so we've actually got a video on protein deficient vegans, social media covering, uh, you know, our experience at the X Market.

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So check that out.

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So going forward, what we're gonna try to do here on the podcast, um, is some weekly roundup of some of the recipes we publish on our website.

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Uh, do a deep dive into topics from our blog.

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Um, try to do a q and a if, uh, anybody has any questions, got a contact form on the website.

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You can also just ask questions in any of our social media comment sections.

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If anyone's out there,

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if anyone is out there.

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And then, uh, restaurants and vegan products that we come across that are particularly interesting.

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Uh, lately we've been on a big, uh, high protein, silk and tofu cake.

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Um, that's one of those things where, you know, you can be vegan for a while and never really understand how silk and tofu works or what you can do with it.

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So you got a lot of recipes now that focus around that and show you, um, maybe some inspiration or, uh, if you don't wanna be inspired and you just wanna make food, you just do exactly what the recipe says and you'll have a lot of.

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Protein.

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So one of our most recent blog articles out there now is actually top 10, uh, vegan protein sources.

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So typically when you see these lists, you've got, uh, like the actual whole food like Satan, TBP, beans, lentils, I mean, you've all seen the vegan protein list probably, but uh.

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The protein deficient vegan here went a step further and listed out actual products, um, that we typically use in our recipes, but something you can actually just go in the store and buy in some cases, um, pre-made products as well as the kind of main protein components.

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So, uh, I'm just gonna read out the top 10 for you here in reverse order.

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Uh, number 10 on our list is the Urky deli slices.

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Uh, specifically the hickory smoked variety.

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Wow.

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Specifically the hickory smoked variant.

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Uh, those come in at 50.9% protein.

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Number nine on our list is nutritional yeast or more efficiently known as Nu Nu at 53.3%.

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Um, this kind of gives food like a, a bit of a cheesy taste.

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Um, so we try to throw it on top of everything 'cause it's,

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it looks like fish food.

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It looks like fish food.

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That, that's true.

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Yeah.

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So next on the list that number eight is the Sweet Earth mindful chicken strips.

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Uh, they look kinda like grilled chicken strips.

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We use 'em in an Alfredo recipe.

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Uh, those are at 54.3% protein.

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Seven on the list.

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Um, kind of surprising, and you probably can't use these to get most of your protein because of be high volume is mushrooms at 57.1% protein.

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Next on the list is actually a specific, uh, prepared product.

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It's the Satan from Blackbird Foods, the Blackbird Barbecue, uh, flavor.

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Specifically we really like Blackbird Satan, um, because it's high protein, uh, and it's really easy to cook.

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You basically just put it in a pan and make it.

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Hot.

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So, uh, we really like things like that.

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A lot of days

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even he can make it.

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So yeah, even I can make it 57.7% protein.

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Uh, that is tied actually with number five on our list, which is TBP or textured vegetable protein.

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Um, it's another one you might not really have run into.

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Even if you've seen it on some list, you might not have any idea how to use it.

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It is a little intimidating.

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You have to kind of rehydrate it and then figure out what the hell to do with it.

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So we've got some recipes that show you how to do things with that.

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Generally people use it for tacos or maybe like Slopy Joe's, but lately we've been trying to make cookies out of it.

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Yeah,

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and you could also use it as a substitute for like rice or quinoa in dishes.

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Delicious cookies.

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We'll tell you a little bit more about those here in a few minutes.

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Uh, number four on the list, extra firm silk and tofu, uh, which I mentioned before, is that 62.2% protein.

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We've got a lot of recipes that, uh, are incorporating that now.

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I'm obsessed with it.

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Hmm.

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Obsessed.

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Number three on the list is, uh, something called a better bagel.

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Uh, I think it's in the frozen section at Whole Foods.

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Mm-hmm.

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So frozen bagels.

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Um, basically it is just a very high protein, very high fiber bagel.

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Uh, maybe if you're new to the vegan thing or the high protein thing, you wanna be a little careful with this one.

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It's,

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you might shoot your brains out.

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Anyway, the Better Bagel is 62.5% protein.

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Um, next on the list number two is another Blackbird flavor of Satan, and it's just their original flavor.

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It is a 75.5% protein.

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So you can see why we like that as a kind of a standby in the house.

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Uh, we basically have a dedicated refrigerator at this point for Blackbird, Satan, and Tofu.

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This one is really good for like low something that's just, it's a neutral flavor and you can add to it.

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Then number one on the list.

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Oh, we have sounds, we have sounds.

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Soon as I figure out how to work this, we have a drum roll.

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Okay.

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Number one on the list, hopefully that worked.

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Number one on the list is wheat, gluten flour, 77% protein.

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Uh, again, another one that's a little intimidating to use.

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We have a really awesome recipe for some, uh, like high protein donut holes that we made with this.

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Um.

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Don't use an air fryer.

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We destroyed two air fryers.

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'cause they expand.

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Yeah, they expand quite a bit.

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So, uh, be careful with that.

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But the recipe does mention how to do it and not destroy expensive kitchen equipment, so you should check that out.

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Um, also we've got a couple of really cool, uh, fall recipes on the website here.

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Um, that just came out.

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We've got one that is a high protein dirt pudding, a really cool spooky theme for Halloween.

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Somehow we managed to get it at 26% protein, but it still has Oreos.

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And nutter butter cookies.

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Yeah.

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And also gummies.

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Yeah.

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Covered in Oreos or Oreos are cookies covered in nutter butters and Oreos.

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26% protein.

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It's hard to beat that.

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Uh, not sure if you wanna call it a dessert or a protein snack.

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Uh, that's up to you.

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So

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the, the magic here is in the chocolate pudding, which is extra firm silk and tofu.

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Which we love.

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Yeah.

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And we keep using

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really great, even if you don't wanna put it in, you know, cookies all over it.

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Um, I don't know what's wrong with you, but the pudding is still delicious by itself.

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Well, we also have a chocolate mousse recipe if you're not looking to, you know, have a sugar coma.

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Yeah.

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But also it has this vanilla goo that we made out of like vegan whipped cream, cocoa whipped.

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And then we just mixed in protein powder and it turned into like a marshmallow fluff texture.

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Yeah.

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And we don't know what to call it, but it's vanilla protein goo.

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Yeah.

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We accidentally made a high protein marshmallow fluff, so yeah, we might have to put that out as its own thing at some point.

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And then another one we just put out recently is, uh, TVP Pumpkin Cookies.

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Um, it's kind of TVP in this form kind of has the texture of like an oatmeal cookie.

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Um, you know, when you eat it, you really want to think protein cookie and not a delicious chocolate chip cookie.

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Yeah.

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Don't bring it to a potluck.

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People will probably be a little annoyed.

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Yeah.

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But if you compare it, two other protein cookies out there, it's definitely top of the list.

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You know, Lenny and Larry Cookies.

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It's better, way, better taste.

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Taste, kinda like chalk.

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And they're actually pretty high calories.

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So these are like less than a hundred calories each, um, 44% protein.

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So, uh, a pretty good little protein cookie.

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Yeah.

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Cool.

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So if you wanna follow us on social media or follow the website, if you go to vegans fitness.com, we've got links on the top for both the fitness and nutrition, social medias, as well as the protein deficient vegans, social medias, which are focused on the food and recipes and, uh, very delicious things.

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So

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I'm not actually protein deficient.

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Yes, very.

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It's a

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joke.

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Yeah.

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Okay.

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Thanks for listening.

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And, um, well, you know, I think the next ones will be better, so stick around.