Welcome to 1-3-1 Fridays, my weekly newsletter where I reveal evidence-based strategies to get lean, strong, and create optimal health.

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What's in store for today:

• 3 ways to create a high protein vegan meal prep in under 120 minutes.
• A high performance system to hit all your plant-based shopping needs.
• 1 fitness rule from this past year that can change your relationship with your health. 

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This is my favorite time of year.

Not just for the familytime.

Or the food.

But because of the time to slow down.

Every year, my wife and I plan a weekend 'retreat' where we review our 10 year vision (our life vision) and review where we are.

We reflect on lessons learned. Mistakes made. Wins created.

Then, we set out our next year's goals.

Readjust based on our progress of our life vision.

It's one of the most powerful exercises we do each year.

The more clear I am on where I'm going, the easier it is to see where I am.

Clarity is the key to understanding.

Intention gives you direction...

But reflection gives you understanding.

I've defaulted to trying to go faster and harder for years.

This never worked out well for me.

Sure I got things done.

But I could have saved time, energy, and focus by slowing down.

Often times, my best insights have come when I stop 'trying'.

When I create time for spaciocness and beingness.

A walk outside. A long shower. A morning tea.

If you don't know where you're going, how will you get there?

The reality is 9/10 of each person you speak to doesn't know where they're going in life.

Maybe, they'll say work goals.

Maybe they'll say traveling.

Or maybe a few projects they're working on.

But do you know what you want to look like on a daily basis?

What your life would like if you designed every aspect of it?

9/10 would prefer to tune out and let others decide this for them.

But since you're reading this, I sense this is different for you.

I spent years admiring and looking up to others.

Until, I realized one day, that I could create the same results in my life.

May 2025 be the best year of your life.

Let's make it happen together.

Lesson: How you end your year is how you'll start your year.

Here's Your 1-3-1 Friday:

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1.) 3 ways to create high protein vegan meal prep

If you want to stay lean and strong, meal prep + high protein = success.

Here's 3 simple ways you can make each of your meal preps high protein using plant-based ingredients:

a. Batch Cooking with Versatile Ingredients

Batch cooking is a game-changer for busy vegans or aspiring vegans.

Prepare large quantities of versatile, protein-rich ingredients and you'll save time while having high quality meals every week.

Step-by-Step Method:

1. Choose Protein-Rich Staples: Incorporate ingredients like seitan, lentils, tofu, tempeh, and edamame. These are not only high in protein but also versatile for various dishes.
2. Prepare in Bulk: Dedicate a specific day, such as Sunday, to cook these staples. For example, bake a tray of tofu seasoned with your favorite spices or simmer a large pot of lentils with seitan and vegetables.
3. Mix and Match: Throughout the week, combine these proteins with different vegetables, grains, and sauces to create diverse meals. Use quinoa and tempeh in salads one day, and add tofu to stir-fry the next.

If you want to save time while also reducing the need for junk snacks (which are common this time of year), meal prepping will power your health.

Having pre-cooked proteins on hand allows you to effortlessly assemble meals that align with your health goals.

(while dropping fat and building muscle).

Plus, it's a bonus since you'll produce less waste and create more efficient meals that are tailored for your caloric goals while taking care of you and your family.

b. Incorporate Plant-Based Protein Powders

Plant-based protein powders are a convenient way to boost your protein intake, especially when you’re short on time.

They can be seamlessly integrated into various meals and snacks, helping you meet your nutritional goals without hassle.

Step-by-Step Method:

1. Select Quality Protein Powder: Opt for powders made from pea, hemp, or brown rice protein. These sources are high in protein, easy to digest, and free from common allergens (*more on soy protein below).
2. Smoothie Integration: Blend your protein powder into smoothies with fruits, leafy greens, and a liquid base like almond milk for a quick, nutrient-dense breakfast or post-workout shake.
3. Enhance Recipes: Add protein powder to oatmeal, pancake batter, or homemade energy bars for an extra protein boost without significantly altering the taste or texture.

If you're busy like me, protein powder helps you hit your goals in a pinch.

It's ironic since I've used protein powder when I used to eat meat and now for years when I haven't.

Protein powder has been a mainstay due to it's flexiblity and versatility especially when I'm cutting body fat.

It's also easy to adapt to many different meals like the enhancing recipes mentioned above.

Finally, the reason why I keep soy protein to a minimum from protein powders is because I'm getting so much soy from other protein sources.

Not that too much soy is an issue but rather because I like to source my protein from different sources like hemp, rice, and pea to make sure I'm getting complete proteins throughout the entire day.

Balancing this out is what helps me stay on track.

c. Utilize Meal Prep Containers Wisely

Effective storage solutions are key to maintaining the freshness and organization of your meal prep.

Using the right containers can make meal planning more efficient and ensure that your high-protein meals stay fresh throughout the week.

Step-by-Step Method:

1. Invest in Quality Containers: Use BPA-free, microwave-safe containers with compartments for safe storage and easy reheating.
2. Plan Balanced Meals: Ensure each container includes a balance of protein, carbohydrates, and healthy fats to support sustained energy levels.
3. Label and Organize: Clearly label each container with the meal name and date for easy access and to keep track of freshness.

Choosing the right meal prep containers significantly impacts the efficiency of your meal planning.

Opt for stackable and leak-proof containers to maximize space and prevent spills.

Transparent containers allow you to see the contents easily, making it simpler to grab what you need without opening each one.

Proper portion control can aid in weight management and make sure you’re getting the right amount of nutrients consistently.

2.) A high performance vegan shopping system

Want to save time during your grocery runs?

I do.

Every week I shop for our family.

Here's my high performance vegan shopping method that can save you 2-5 hours of shopping each week:

a. Create a Strategic Shopping List

A well-organized shopping list is the foundation of an quick grocery trip.

This lets you purchase everything you need while avoiding unnecessary items that can derail your meal plans.

Step-by-Step Method:

1. Assess Weekly Needs: Review your meal prep plans to determine key ingredients, including proteins, vegetables, grains, and any specialty items.
2. Categorize Items: Organize your list by sections of the store (e.g., produce, pantry, refrigerated) to minimize backtracking and speed up your shopping process.
3. Prioritize Essentials: Highlight high-protein items and fresh produce to ensure you don’t miss important parts of your shoppping.

Creating a strategic shopping list starts with a thorough assessment of your weekly meal plans.

This proactive approach prevents last-minute store trips and reduces the likelihood of impulse purchases.

Categorizing your list by store sections also simplifies your shopping time and helps you move through the store faster.

b. Shop the Perimeter and Use the Inner Aisles Efficiently

Understanding the store layout can change your relationship with your shopping time.

The outside part of the store is where fresh and whole foods are kept while the inner aisles contain packaged and processed items.

Here's how to make this work for you:

Step-by-Step Method:

1. Perimeter Focus: Start with fresh produce, grains, nuts, and seeds located around the store’s edges to pick up essential whole foods.
2. Inner Aisles for Staples: Move to the inner aisles for pantry essentials like beans, lentils, whole grains, and plant-based protein products.
3. Avoid Processed Temptations: Stick to your list to minimize impulse buys of less nutritious options and focus on whole, minimally processed foods.

Shopping the outside of aisles first allows you to prioritize fresh and nutrient-dense foods essential for your meals.

Once you’ve gotten your fresh items, head to the inner aisles to pick up pantry staples and specialty products.

Avoiding the processed sections helps maintain a high-protein, vegan diet...

While also reducing the temptation to get unhealthy snacks and snack foods.

c. Optimize Timing and Frequency

Ever go the shop at the wrong time?

You know exactly what I mean.

Learning how to time your grocery trips and keep the right shopping frequency can speed up your entire buying process while keeping fresh ingredients on hand.

Here's your shopping timing system:

Step-by-Step Method:

1. Choose Optimal Shopping Times: Shop during off-peak hours, such as early mornings or late evenings on weekdays, to avoid crowds and save time.
2. Maintain a Consistent Schedule: Set a regular shopping day each week to establish a routine, making sure you never run out of essential items.
3. Use Online Shopping When Possible: Utilize grocery delivery or curbside pickup to save even more time, especially during busy weeks.

Food shopping times make a difference.

I didn't use this system for years.

But shopping during off-peak hours reduces time spent in long checkout lines and gives you a more relaxed environment to make thoughtful purchasing decisions.

A consistent shopping schedule also reduces the risk of last-minute store visits and impulse purchases.

Embracing online shopping options like grocery delivery or curbside pickup can make things even easier for you.

Many online platforms also give you the ability to get a steady supply of high-protein vegan staples.

This is my high performance vegan shopping system.

Take it and use for your family.

Let me know how this works for you.

3.) One fitness rule that could change your health

This year changed my life in more ways than one.

However, there's one fitness rule that I'm leaving this year that I'm committed to using for the rest of my life.

The rule of standards.

According to the Oxford dictionary, a standard is:

stand·ard /ˈstandərd/ noun

1. a level of quality or attainment.

This year reminded of this rule more than any other year.

In a year full of travels, welcoming our son, moving to a new home, and going for several mini road trips plus spending time in Europe with family, standards came up many times.

It's what allowed me to get 3 workouts even during my son's birth month.

It's what allowed me to eat healthy meals even while traveling internationally.

It's what allowed me to have 2-15 minutes to myself every morning even a booked out work schedule.

Standards are your bare minimum.

They're what you're not willing to be beneath.

They become your floor once you establish.

Many people confuse standards with your goals.

Your goals are what you aim for.

For example, if your goal is to get 3 workouts this week, that would NOT be a standard.

Nothing wrong with having that as a goal.

But it doesn't mean you're going to get 3 workouts this week.

A more effective way of making sure you get 3 workouts this week would be to create a standard around it.

'No matter what, 3 workouts is the minimum I get this week.'

Notice the shift in committment here.

Goals = targets to hit.

Standards = minimums that you won't go beneath.

You need both to succeed in your fitness and health.

But if you could only choose one?

I'd choose standards.

Standards are what unlock new levels of growth for you.

Once you have a standard, you keep it.

You can raise or lower it as needed.

But you don't get rid of the standard.

Tony Robbins has two thoughts on standards that you can adopt:

"Shift your mindset from "should" to "must": You should shift your mindset from what you "should" do to what you "must" do."

And...

"You can raise your worth by raising your standards."

When you shift from you 'should' to 'must' things change rapidly in your life.

Your self worth is a reflection of your standards.

Let's close the year strong together.

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1 Action Step

Create time to think. This will allow you to see things you might otherwise miss. Don't lose on your golden insights from this year.

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Clients of the Year

You deserve your best health.

But it’s hard to juggle everything on your plate.

Being a career-driven vegan or aspiring vegan keeps your focus on work and family…

But it can drop the ball for your health.

I’ve been there.

It’s part of the reason why I value mentorship and coaching myself.

The past 8 years, I’ve had at least one mentor/coach in my life each year (some years multiple).

It’s why coaching and mentorship are the biggest investments I make in myself every year because the ROI is higher than any other investment I make.

(for comparison, we invest in index funds and the average ROI is 10% per year before inflation; mentorship has 50-300% ROI depending on the year and mentor).

It also compounds each year.

So numbers don’t lie.

Here’s 5 quick VFR Success Stories so you can see the value of our Accelerator Coaching Program:

Brittany: Dropped 20 pounds even as a busy manager traveling cross country while selling her house and moving to a new house.

Beat her chronic anxiety and limiting beliefs while shredding stubborn belly fat and reclaiming confidence in her body and mind.

Ines: Dropped 12 kg (22 lbs) while taking off 5 inches off her waist while working 50+ hour weeks as a busy vet clinic manager, working tirelessly as a mother, and navigating a separation from her husband.

Also healed from kidney stones using our VFR Health Maximizer protocol while releasing years of stress and overwhelm by learning how to recenter herself each day while letting go of her postpartum depression.

Sebastiaan: Busy sales manager, didn’t exercise consistently for years until we met.

Learned how to workout consistently even with vacation to Spain for 2 weeks, leading his outbound sales team, and becoming a new father.

Dropped nearly 7 kg (15 lbs) while shredding 4 inches off his waist and fitting into his old wardrobe clothes again.

Nathan: Busy CEO of nationwide disaster company. Working 50-60-hour weeks while being on call for disasters left little time for his health.

Redesigned his relationship to working out and eating well and dropped 60+ pounds, shredding 7 inches off his waist, while getting to his leanest body fat percentage in decades.

Barbara: Busy mom, teacher, and also navigating a separation with partner left her health in poor state.

Never worked out consistently, didn’t know the right approach to exercise.

Dropped 25 pounds, became the strongest woman in her gym, and a positive role model for her son.

Ashley: Busy sales leader. Single mom struggling with her health while taking care of her two kids.

Learned how to recommit to her health and body even while traveling nationwide for meetings, quick vacation to Puerto Rico, and falling in love with herself again.

Dropped 15 pounds, 5 inches off her waist, and became a role model of health for her kids even with a jam-packed schedule managing things on her own.

Each client has walked their own path.

They’ve faced their own unique challenges.

It wasn’t easy for any of them.

But the common theme between all of them?

They made a decision.

They cut off the excuses.

They stepped forward and became a positive role model for their family, work, and community.

They cut all the reasons for ‘I can’t do this, I’m too busy, I don’t know how, I’m tired, etc…’

To decide means to cut off or cut away from the latin root dēcīdere.

When you decide, you cut off your excuses.

Besides all the ‘reasons’ like work, time, family, kids, and travels, what’s really behind you not taking consistent action in your nutrition and exercise?

What’s really behind you not committing to become your best self?

What’s really holding you back from stepping forward and becoming the human you were born to be?

Regardless of whether or not you apply for our VFR Black Friday Special, reflect on your life.

I’m talking to high achieving vegans or aspiring vegans who are serious.

If you’re still reading this far, I’d assume that’s you.

Here’s your next coaching action step:

Message me ‘VFR24’ below this email and this will kickstart your interview and enrollment process.

That’s it.

To qualify you must:

✅ Message me ASAP (only 7 spots available)

✅ Start the application process with me (which I’ll guide you through)

✅ Reserve one of the 7 spots before they’re gone (if you’re accepted)

That’s it. We’ll do the rest.

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One Quote To Finish Your Week Strong

Anthony just started crawling.

He sat by himself yesterday.

Time to order baby gates.

See you next week,

References

• Craig, W. J. (2009). Health effects of vegan diets. The American Journal of Clinical Nutrition, 89(5), 1627S-1633S.
• Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980.
• Le, L. T., & Sabaté, J. (2014). Beyond meat: The effect of protein source on longevity. Public Health Nutrition, 17(10), 2121-2127.