I use struggling to lose weight on a vegan diet, don't worry, I've got you covered with my ultimate fat-nostomuthy and shot combo. Let me introduce you to the fellas. So I'm starting off with half a liter of filtered water. I'm adding 500 ml of soy milk. Now of course your needs may vary, but I'll tell you my quantities and then you can see the ratios and hopefully work out for yourself where you need to be. Next to protein powder, I've got a fever like to perform protein powder as always and might be the best protein on the market. I'm using the Madagascar vanilla flavor today because we're going to make this into a like a strawberry ice cream flavor. It's going to be so delicious. Table spoon of ground flax seeds. This will add omega-3s, very anti-inflammatory when you're training, very important. And also just to say I'm adding the powders and the smaller items first. I'll find if you put the big things in and the powders and seeds and things on top. Often they get stuck around the side so it's just a very good strategy to always employ. Now we're going in with a couple of tablespoons of chia seeds. Hopefully I've got enough in here. We're running out. I see you all just about seeing right. Again lots of essential omega-3 fatty acids and the oxidant just helps you recovery and your inflammation. C-weed might sound bonkers. I've got a teaspoon of dals. This is your RD8 for iodine. Now if your iodine is low you're not burning fat as effectively. It's something like high-poti-roid just for that reason. So make sure you get some seaweed. You won't taste it. There's going to be a huge sweet smoothie with just a teaspoon of seaweed. So don't sweat it off. Not gone mental. Armler powder. We're going in with a teaspoon of powdered Indian Gooseberry. It's what that is. It's actually the most antioxidant rich food in the world. So again it's just going to help you in terms of recovery. Now we've got white beans. Any white bean will do. I mean you could do any colour but it will just look nice if it's a white bean. These are haricot beans. They're smoked haricot. If you don't know them, well you do know. You eat them all the time and your beans on taste is what baked beans are made with. So I've got a can of those. You can use cannellini beans, butter beans, chickpeas, anything like that. Again I promise you won't taste them in this movie. Particularly if you put in lots of dried fruit. I've got a hundred grams of dates for my needs. You need some energy carbohydrate I think is the best form when you're dieting and they'll make it very sweet and delicious. You won't taste the nasty things in there. I've also got three hundred grams of strawberries. Now they're so loving calories that you put lots in there. Get lots of flavour. Again lots of antioxidants. And as well I look to put in the frozen things. I've also got frozen spinach. Just mix it. Cool and delicious. You'll just enjoy your movie so much more. And again as I say, we've got some spinach. Loving calories very high in nutrition and it'll keep it nice and cool. Probably no what's next don't you really. Just time to whizz it up. As you can see the smoothie's got the meaning brown colour. So, historically I have eaten my greens separately but you might not be as hardcore as me but if you want a pretty coloured smoothie that's one potential option for you. Now for the shot. Speaking of meaning this, I used to put these things all in the smoothie but it just ruined the smoothie and it wasn't enjoyable and I really love this smoothie. So I have this shot before the smoothie and then chase it down. It's really quite meaning but really great ingredients. So matcha tea, green tea, proven to be a fat burner. I don't know if this is that effective. I haven't personally found it that effective but there is some science to suggest that it should be. So why not? I mean it's got loads of great antioxidants, polyphenols. It's really good against dementia which currently is the biggest killer of UK residents. It clumps so it's good to have a matcha whisk in a little half of coconut bowl or any bowl of tea. I don't know I just think they look pretty together. Okay so we've got a tiny bit of water in the bottom here. Now really fat burning we have good science to back it up as a Greek by Dr Gregor of Nutrition Facts to all this black cumin seed powder. So going to have a tea spoon of that that should really help to burn some fat off. We've got turmeric as well which is anti-inflammatory so again it's going to be a great aid to recovery. I'm going to go in for tea spoon of that to potentiate that and to get more of the cucumin oil to each other sexy ingredient that really give us lots of benefits. We've got some black pepper. The peppering in there will give you 2,000% more bioavailable cucumin in your bloodstream. So that's really amazing when there's great food synergy. Perrings we also got ginger which is all over the table and hugely anti-inflammatory as well. So these things just around training just help you to feel good and recover. Cheers. Opening it that spicy. Did you get it? Yeah I got it. Vegan Jesus. That is so nice you got to check that out guys. Now we'll get upstairs onto their computer. We'll look onto the chronometer app and see the nutritional breakdown. So I've plugged the food in. I've substituted the Heraco beans with red kidney beans. The reason being chronometer doesn't have all nutrients for all foods and just the red kidney beans have about 81 nutrients so they suggest out of all the beans it seems to actually have some decent data and I mean it's a decent proxy like there's not so much variation between beans so you'll get the idea. All the other foods are correct. So calories 1,263, 53% of calories from carbs, 27 from protein and 21 from fat. Total protein, nearly 88 grams, net carbs 131 grams and fat is basically 29 grams. So 47 grams are five out of amazing. That's really going to help to fill you up and also you're optimising your gut microbiome which is your potential for good physical and mental health. That's the summer to rainfall at the more fiber the better as long as you can handle it. Fat is a 29 grams, 6.3 grams of omega-3 so really really high as a decent amount of omega-6 also. Low in saturated, no trans fats, no cholesterol, so super heart healthy and not those animal foods. And then in terms of essential amino acids you can see that they're all well and truly covered. Some of them are like several eggs like what you need in a day. And now vitamins that be vitamins are between like a third and like just over 100%. And this is just from one meal bear in mind, 25% of it curling for the day, nearly all your folate. Vitamin A is renal activity equivalent that a vegan needs to look at for a female 700 micrograms per day for a male at 900. So it's like half your vitamin A basically for the day. That's vitamin C. Not much D of course we need that from the Sun or a supplement. Vitamin E that is actually the female UK RDA for vitamin E covered there for a male is 1 milligram higher, so 4 milligram total. Vitamin K is 546% the RDA and the minerals you can see they're all just about at 100% or some of more several eggs the minimum RDA so not too bad. So as you can see that vegan smoothie was super nutritious. Of course as I said at the start I need to make very I'm not larger than your average bear. If you want to help figuring all that out if you want someone to just do it all for you in terms of your nutrition and perhaps a workout plan as well if you want to be held accountable. I am now offering an online bespoke one to one premium coach in service. I have space for one more client currently. So leave below if you want to have a look at that and see if we're a good fit to work together other than that click this.