Plant-Based Weight Loss with Ryan Adams

Budget plant-based meal plan:

Breakfast:
- Oats + banana/chopped apple

Lunch:
- Rice + beans
- Frozen veg
- Salsa, hot sauce or soy sauce

Dinner:
- Potatoes
- Batch cook lentil Dahl or lentil bolognese
- Basic salad or just more frozen veg

Snacks:
- Apples always cheapest fruit
- Salted rice or corn cakes + dip in mustard if you need flavour

This is about $4-5/day in most places

And will get you in killer shape with sensible portions

Like my posts? Follow me on Instagram for more daily food ideas and weight loss tips:

www.instagram.com/ryanadamsuk/

2 days ago | [YT] | 11

Plant-Based Weight Loss with Ryan Adams

June is almost here, so here’s the easiest way to lose 10 pounds in the next 6 weeks…

1- Remove your top 3 calorie leaks. Junk foods are obvious, but don’t forget high-cal “healthy” foods like nut butter & dates

2- Most meals should look like: carb source + protein source + big veg portion + measured fat

3- Use white potato as predominant carb source. Superior volume:calorie ratio to whole grains

4- My favourite plant protein sources: beans, lentils, tofu, seitan (tempeh = too high in cals IMO)

5- Add volume foods to every meal for bulk without adding loads of calories: non-starchy veg, berries, melon, cauliflower rice

6- Don’t blow calories early. Small breakfast, moderate lunch, big dinner feast to prevent evening munchies

7- No free-styling with fat sources, they are too calorific to eat liberally. Avocado, hummus, nuts, seeds should be measured

8- Stop cooking with oil at home, it’s a calorie-bomb. Sauté with soy sauce, veg broth or simply water instead

9- Limit yourself to 1 untracked/social meal per week (NOT loads of “small treats” daily)

10- Always prep for long work/travel days: bean & hummus wraps, overnight oats, fresh fruits snacks, rice cakes

11- Walk daily. No magic number but more steps = more calories

12- Hard workouts and cardio NOT required and can send appetite haywire. If very eager, start with high-incline treadmill or gentle recumbent bike peddling 3x weekly

13- Tracking calories is not a must, but if scale hasn’t moved in 7–10 days. Start tracking & reduce calories immediately

14- If you go off-plan, next meal back to normal. No spiralling or taking the whole weekend off

Want me to eliminate the guesswork and just tell you exactly what and how much to eat?

So you can lose your next 10lbs or more without all the trial & error?

Complete the short form at my site below and I’ll show you what it looks like to have me do all of this with you as your 1:1 coach!

veganslimandsustain.com/

3 days ago | [YT] | 11

Plant-Based Weight Loss with Ryan Adams

The daily routine I’d follow religiously to lose 25lbs…

- Breakfast: oatmeal, muesli, tofu & veg scramble or a big smoothie

- Lunch: loaded salads, black bean & hummus wraps, smashed chickpea sandwiches

- Dinner: tofu stir-fry, lentil bolognese, potato + bean bowls

- Snacks: fresh fruit (dried fruit = very calorific), rice or corn cakes

- 2.5L water minimum (adjust based on individual)

- Don’t be scared of carbs, but potatoes > rice for satiety & calorie density

- 2x servings of beans, lentils or tofu daily (batch cook tofu to make this easy)

- 1 meal out per week, but keep it sensible (will be oily, but still aim “whole-foodsy”)

- At home, include whole food fat sources (avocado, nuts, seeds, tahini) BUT measure them

- No crazy exercise routine required. Start with 5k steps daily & build up

- Optional: strength training + light cardio if you enjoy (but walking is enough)

- Don’t track calories religiously at first, but if you plateau, track to ensure a small daily deficit

- To make sure the plan is working: weigh yourself 3x per week + take progress photos every 4 weeks

That’s it. Honestly losing weight isn’t rocket-science, the challenge is actually sticking to it consistently...

If you want my help to guarantee you stick with this until you lose 20, 30, 40lbs or more, my coaching is open!

Learn more: veganslimandsustain.com/welcome

5 days ago | [YT] | 14

Plant-Based Weight Loss with Ryan Adams

10 plant-based rules I'd follow to lose 6-10lbs per month if I had to start over…

1- Eat 12+ grams fibre at breakfast. Low fibre, fast-digesting breakfasts are equivalent of poking a hungry bear. Start the day with something that actually holds you until lunch. Bran flakes, rolled oats, wholewheat bread = great for this.

2- Eat 2x servings of beans & lentils per day. Amazing for fullness = less tempted to eat junk

3- Disassociate from “I need dessert to finish the day”: I eventually trained myself out my evening Ben & Jerry’s obsession with the ‘sweet before starch’ rule (better for digestion anyway) and by including small fat source with dinner to slow digestion & increase satisfaction

4- No cooking oil at home: oil is a calorie-bomb and most rich in sat fat. Saute in water, soy sauce or veg broth instead. Even a diluted oil-spray is better than 100% oil.

5- Ignore healthy, but still easy-to-graze, snacks like cashews, dates, trail mix, protein bars. IMO fresh fruit & rice cakes are the best snacks.

6- Plan a “safe” movie-night or sports game treat so you’re not tempted by treats. I like raw veg + hummus/yoghurt, oil & butter free popcorn w/ stevia or my chia & raisin oatmeal cookies. Ninja creami also amazing for this.

7- Chew more calories than you drink. I like juices & smoothies but perceived satisfaction is usually greater with whole foods. Also be careful with milky coffees like lattes (could be 140-200 cals)

8- If you’re the nutrition tracking type, I love 60:20:20 as macro split. Many plant-based dieters doing more like 80:10:10, but I think a little more fat + protein = considerably more satisfying

9- Weekends…do I even need to explain? Instead of going totally off plan at the weekend, just do 1-2x fun, novelty, but still calorie-controlled meals to mix it up. But ultimately I didn’t get results until I started treating weekends like Mon-Fri.

10- Lastly, remember, if you’re not losing weight, it’s just calories. It’s not that one food is inherently fattening. Reduce total calorie intake & the scales will eventually drop

Follow these steps consistently for 2-3 weeks and you’ll start noticing fewer cravings, more control around food, and the scale starting to drop

If you want the full list of rules I’d follow if I had to lose 30+ lbs again, read my free checklist here:

veganslimandsustain.com/ruleset

1 week ago | [YT] | 14

Plant-Based Weight Loss with Ryan Adams

HUGE WIN! From diet confusion to TOTAL control!!

If you’re ready to lose 10, 20, 30 pounds or more with:

- Easy plant-based meals
- NO counting calories
- And without the constant fear that you’re 1 chocolate bar form gaining it all back!!!

Fill out the form on my website and I'll get you all the details: veganslimandsustain.com/

1 week ago | [YT] | 9

Plant-Based Weight Loss with Ryan Adams

Plant protein sludge is BACK!

One of my big hacks last year was “dessert-ifying” meals to help with cravings

But I haven’t had protein powder in 2 months now

(I find it easy to hit protein with whole foods only)

If there’s anything that can tempt me back, it’s the sludge!

Choc protein + SMALL amount water/soy milk + fruit to scoop

Not everyone’s cuppa but I love it

2 weeks ago | [YT] | 17

Plant-Based Weight Loss with Ryan Adams

Sometimes the best option is a giant bag of popcorn

I basically forgot to eat all day (rare for me)
Hunger got crazy by 5pm and I could feel lion roaring. Bingey binge time

90% food shops closed here for national holiday
Popcorn was highest volume:lowest calorie emergency item I could find

240 calories for whole bag. Got me home nicely without the gremlin making an appearance. Mission success

Lot of people would go "OMG what about the oil??!!" but then crack and binge big time because they try to push through

Been there. Sometimes best option is to just eat something!!

2 weeks ago | [YT] | 13

Plant-Based Weight Loss with Ryan Adams

The best metaphor to understand calories is think of it like your daily money budget

You get a certain amount of calories to “spend” daily, so use them wisely

If you are happy with your weight and maintain without ever thinking about calories, congratulations keep doing your thing! You are NOT most people

If you are UNHAPPY with your weight, the more respect + attention you give to calories = the leaner you get

And yes, plants still contain calories!

If you’re stuck with weight loss, start with my free weight loss checklist here: veganslimandsustain.com/ruleset

2 weeks ago | [YT] | 14

Plant-Based Weight Loss with Ryan Adams

Harsh reality:

If “being vegan” is your only food rule

You are never going to have total control over your weight

I’m almost 11 years vegan, but it’s an ethical choice NOT a calorie strategy

You might lose that first 10 pounds on accident

But most vegans I know are still mystified by why their weight goes up and down over the months

Without real strategy your weight will just do whatever it wants, vegan or not

If you’re ready to get started…

I've put together a quick PDF with exactly how I'd lose up to 30lbs or more if I was starting all over again

It's on the house. Read it here: drive.google.com/file/d/1lWi2dGm3jRJlkDq55f-yy-TpO…

3 weeks ago | [YT] | 19

Plant-Based Weight Loss with Ryan Adams

Eating same foods daily is THE cheat code. How many times have you seen me post kiwis this year? I eat 2x basically every day

And because I know almost 100% I'm gonna eat the every day, that 120 calories is already accounted for

Basically anything you eat daily, you don't really need to track

Anything new in your diet is uncertain. It might fit your calories, it might not

Either way, it requires more thinking power,
planning, etc = all just more risk that you do
it wrong basically

Routine is everything!

If you want to see the plant-based meals I eat for an exact example of what my own routine looks like

Go here: veganslimandsustain.com/meals

3 weeks ago | [YT] | 21