Homepage

Get Strong. Eat Well. Build a Body You Feel Good In.

Hi, I’m Neesha, a Certified Personal Trainer and the creator of Strong With Neesha – Formerly MrsSlimOnPlants.

I’m here to show you that you can build strength, lean muscle, and confidence at any age while eating a delicious, high-protein plant-based diet.

My approach combines strength training and practical, high-protein plant-based nutrition to help you lose body fat, build muscle, and improve your overall body composition — without extreme diets, complicated workouts, or spending hours in the gym.

Whether you’re looking for high-protein plant-based recipes, meal plans, workout programs, or practical fitness guidance, you’ll find everything you need to make healthy eating and strength training a sustainable part of your lifestyle.

I believe you don’t have to be perfect to make progress. You just need a plan that fits your life, the right strategies, and the consistency to stick with them.

Let’s get stronger, healthier, and fitter — one meal and one workout at a time. 💚

My Philosophy is to be mindful of what we eat and keep things simple.

Get A Free 1 Day Meal Plan

If you’re trying to change your body composition over 40 as a Vegan – I highly recommend you go watch this video linked below on YouTube

Latest Recipes

Visual Portfolio, Posts & Image Gallery for WordPress

Join me on Youtube

What I eat in a day at 45 to build muscle, get stronger, and stay lean! 💪🌱 Today I'm sharing a full day of high-protein plant-based meals with **136g of protein**, plus my lower-body strength training workout. From a high-protein apple crumble breakfast to BBQ seitan stir-fry, creamy butternut squash pasta, and a sweet potato brownie for dessert, I'll show you how I fuel my workouts and recovery with delicious, satisfying meals. You'll also see my full-day calorie and macro breakdown, including protein, carbs, fats, and fiber! 🍽️ **RECIPES FROM TODAY'S VIDEO:** Please note I had soy milk latte and half of my home made protein bar for pre-breakfast which wasn't shown in the video. Home made protein bar recipe: https://youtu.be/QAD_wfYNPDA 00:00 Intro 00:39 Breakfast – High-Protein Apple Crumble 04:07 Lunch – BBQ Seitan Stir-Fry 07:36 Dinner Prep 09:01 Strength Training – Lower body Gym Workout 10:35 Dinner – Creamy Butternut Squash Pasta 14:46 Dessert – Sweet Potato Brownie 15:05 Full Day of Eating – Calories & Macros **BREAKFAST — High-Protein Apple Crumble* Cals as shown: 563, Protein: 42g, Carbs: 79g, Fat 9g quick cooking oats 40g dry tvp 20g 2 tsp maple syrup 1 tsp corn starch 1/2 tsp extra virgin olive oil 1 medium size apple 1 tsp cinnamon 1/4 cup , & 1 tbsp water for crumble layer 1 scoop of vanilla protein powder (20g protein) 120g home made unsweetened soy yogurt. Soy yogurt recipe here: https://youtu.be/khXW7BMnS38 **LUNCH — BBQ Seitan & Veggie Stir-Fry** Cals as shown: 563, Protein: 40g, Carbs: 89g, Fat: 5g Seitan recipes: https://strongwithneesha.com/?s=seitan **DINNER — Creamy Butternut Squash Pasta** Cals as shown: 518, Protein: 36g, Carbs: 56g, Fat: 18g Pasta sauce contains: 2 cups of diced butternut squash 1 cup cherry tomatoes 1 head of garlic (roasted) 2 tbsp nutritional yeast salt per taste 200 ml unsweetened soy milk & 1/2 cup hot water per desired consistency For frying: 1 tsp extra virgin olive oil 2 tbsp chopped fresh basil leaves 2 sage leaves whole head of roasted garlic 1 tsp chili flakes (adjust per taste) 1 brick (350g) of extra firm tofu ( air fried at 360F for 10 minutes) 1 tsp chili crisp oil **DESSERT — Sweet Potato Brownie** The link is for the original recipe without protein powder. Protein powder recipe is included in my ebook. Recipe:https://strongwithneesha.com/2022/08/sweet-potato-brownies-2/ Total Macros for the day: Calories: 1923, Protein: 136g, Carbs: 260g, Fat: 41.5g, Fiber: 38.2g ❤️ Subscribe for weekly strength training tips, high-protein plant-based recipes, and practical advice to build muscle and age strong! #WhatIEatInADay #HighProteinPlantBased #BuildMuscleOver40 _________________________________________________ 📱 Let's Connect: ♥ INSTAGRAM: https://www.instagram.com/strongwithneesha/ ♥ FACEBOOK: https://www.facebook.com/strongwithneesha ♥WEBSITE: https://strongwithneesha.com/ ♥TIKTOK: https://www.tiktok.com/@strongwithneesha ______________________________________________________ *LINKS + DISCOUNT CODES* ▻30 High Protein vegan meals in 30 minutes or less ebook: https://strongwithneesha.com/product-category/e-book/ ▻Meal Plans & Workout Programs: https://strongwithneesha.com/product-category/meal-plans/ ▻My Favorite Protein powder: SproutLiving (Get 20% off, Discount Code: SLIMONPLANTS) https://sproutliving.com/SLIMONPLANTS ▻My Favorites Items From AMAZON (Affiliate Link): https://www.amazon.com/shop/influencer-89e6b5f9 #highprotein #plantbased
What I Eat to Build Muscle at 45 | 136g Plant-Based Protein
Buttercup Squash for Fat Loss | High-Volume, Low-Calorie Food I actually prefer the first one for Shorts because the opening of your Short explains the squash immediately. YouTube Shorts description Trying to lose body fat but struggling with hunger? High-volume foods can make a huge difference. 🎃 1 cup mashed buttercup squash is about 88 calories, compared with around 205 calories for 1 cup of cooked white rice. It’s not about avoiding rice—I eat rice too! The idea is to include more foods that give you more volume for fewer calories, which can make managing hunger during a calorie deficit easier. 💪 Want more high-protein plant-based meal ideas? Watch my full weekly meal prep linked to this Short to see how I prep squash, high-protein foods, vegetables and more for the week. Subscribe for weekly strength training, fat-loss tips and high-protein plant-based recipes. BUILD MUSCLE • GET STRONG • AGE WELL #FatLossTips #ButtercupSquash #HighVolumeEating #CalorieDeficit #PlantBasedNutrition
Eat MORE Food During Fat Loss With This Simple Swap #shorts
High-protein meal prep for the week! I'm showing you how I prep a variety of high-protein plant-based foods at the same time, so I can mix and match them into easy meals throughout the week. We're making Tiramisu overnight oats, crispy tofu patties, roasted vegetables, edamame & pea hummus, kale salad, roasted cabbage, a creamy pumpkin dessert and more. I'll also share meal-prep tips, substitutions, and show you how I turn everything into complete meals with calories and protein included. 💪 BUILD MUSCLE • GET STRONG • AGE WELL 🌱 RECIPES BELOW: ▶️ WATCH MORE HIGH PROTEIN MEAL PREP: https://www.youtube.com/playlist?list=PLtbDeQPUB_MfDAgK7lzbmNYkQJ3hIIYOC ▶️ ORIGINAL TOFU PATTIES RECIPE WITHOUT LENTILS: https://youtu.be/aUnQs83gzQ4?si=xoSg9QD1c9kYd8xH ▶️ SEARED CABBAGE WITH SAUCE / SILKEN TOFU RECIPE: https://youtu.be/8HWp-VUMNkk?si=neslOY2AJZH2EofN ▶️ SOY YOGURT RECIPE: https://youtu.be/khXW7BMnS38?si=odmnTJ2D9A209sb2 CHAPTERS 00:00 High-Protein Meal Prep for the Week 00:38 Roasted Vegetables & Potatoes 04:45 High-Protein Tiramisu Overnight Oats 06:36 Tofu & Meal Prep Ingredients 10:14 Crispy High-Protein Tofu Patties 12:45 Tiramisu Overnight Oats Topping 15:06 High-Protein Edamame & Pea Hummus 16:30 Balsamic Tofu 17:05 Easy Kale Salad 18:35 High-Protein Pumpkin Spice Mousse 19:44 Creamy Silken Tofu Cabbage Sauce 20:36 Meal Ideas + Calories & Protein _________________________________________________ 📱 Let's Connect: ♥ INSTAGRAM: https://www.instagram.com/strongwithneesha/ ♥ FACEBOOK: https://www.facebook.com/strongwithneesha ♥WEBSITE: https://strongwithneesha.com/ ♥TIKTOK: https://www.tiktok.com/@strongwithneesha ______________________________________________________ *LINKS + DISCOUNT CODES* ▻30 High Protein vegan meals in 30 minutes or less ebook: https://strongwithneesha.com/product-category/e-book/ ▻Meal Plans & Workout Programs: https://strongwithneesha.com/product-category/meal-plans/ ▻My Favorite Protein powder: SproutLiving (Get 20% off, Discount Code: SLIMONPLANTS) https://sproutliving.com/SLIMONPLANTS ▻My Favorites Items From AMAZON (Affiliate Link): https://www.amazon.com/shop/influencer-89e6b5f9 Tiramisu overnight oats: Divide in 4 equal size servings. Each Serving contains: Calories: 409. 27g Protein, 60g carbs, 8g Fat 2 ripe bananas (236g) 2 cups thick GF oats (180g) 3 shots of espresso (150 ml) 1 cup unsweetened soy milk 4 scoops of vanilla protein powder (128g) 2 tbsp chia seeds 1 tbsp cacao powder Toppings: 285g unsweetened soy yogurt mixed with stevia spread on top serve with 100g fresh/frozen raspberries for each serving. Makes about 15 patties Each Tofu Patties contains (60g): 103 calories, 10.1g Protein, 7.8g Carbs, 3.5g Fat 1 block (350g) of extra firm tofu 1/2 block of fava bean tofu 90g dry lentils (cooked/drained) 1/3 cup parsley 1 small diced bell pepper 1/3 cup diced red onion 1.5 tbsp roasted garlic & pepper seasoning or use any other 1.5 tsp garlic powder 1 tsp onion powder 1/2 tsp chili flakes 1 tsp chili powder 1 tsp mustard powder salt per taste 1 tbsp maple syrup 30g vital wheat gluten flour 2 (22g) tbsp corn starch 6-7 sprays of Avocado oil for air frying Balsamic Vinegar Marinate: divide equally in 4 servings. Each serving contains: 253 calories, 28g protein, 8g carbs, 14g Fat 2 blocks of extra firm tofu pressed 3 tbsp balsamic vinegar 1.5 tsp dijon mustard 1 tsp garlic powder 1 tsp chili powder (optional) salt per taste Soy Yogurt dressing: 300g soy yogurt 1 tsp maple syrup 1/2 tsp garlic powder lemon or lime juice salt per taste Calories per 100g serving: 136 cals, 9.5g protein, 11.8g carbs, 6.7g Fat Edamame/Green Pea Hummus 1 cup frozen edamame 1 cup frozen green peas 1 clove of garlic 2 green thai chili (adjust per taste) 1/4 cup cilantro or parsley 1 tbsp tahini or 40g avocado 1/4 cup water (adjust as needed) lemon or lime juice (adjust per taste) salt per taste Sauce for Cabbage: 1 block of soft silken tofu blended with 200 ml hot water, 1 tsp garlic powder, 1 tsp onion powder and salt 1 tsp extra virgin olive oil 1 medium size onion 1.5 tsp minced garlic 1 tsp chili flakes 1 tsp chili crisp oil Pumpkin Spice Mousse: Divide in 4 servings Each serving without apple: Calories: 123, 9g protein, 13g carbs, 4g Fat 500g soft silken tofu 120 ml pumpkin puree 2 tbsp maple syrup or more per taste ( I used more stevia to keep calories low) 1 tsp pumpkin spice 1.5 tsp vanilla extract 1/2 tsp cinnamon pinch of sea salt Toppings: 1 tsp pumpkin seeds and half diced apple #HighProteinMealPrep #PlantBasedMeals #mealprep
How I Prep High-Protein Vegan Meals for the Whole Week
Subscribe

7 Reviews

Fay
5

The most outstanding recipes on the Planetary Diet.

Sabrina C
5

Neesha is a wonderful trainer. She starts with speaking to you about yours goals and creating a plan that best fits your goals and your strength training level and diet. She works with you to make sure you are becoming stronger, healthier and a better you. She is supportive, kind and pushes you just the right amount. I highly recommend Neesha for any one of any age!

Liana Tiriac
5

I am a huge fan of Neesha's content on Youtube. It's been extremely motivating. I like my food to be delicious as much as fat loss and body recomp supporting, and her videos are soooo inspiring!

5

As a longtime viewer of her YouTube channel, I have always been so impressed with Neeshas incredible ability to present information regarding vegan nutrition and strength training in relatable and understandable ways. I was delighted to find her to be just as warm, engaging and personable in real life! Even though I have watched her channel for a long time I still learned SO much during our 1 on 1 call- she is extremely easy to talk to and gave me great tips that I immediately started implementing; I ended our call so excited to get started! This call, along with the customized meal plan, are exactly what I needed to jumpstart my health and fitness journey and I am so appreciative to Neesha for her guidance!

SJ
5

Neesha is so amazing that she will be my nutrition coach for life. She is honest and keeps her recommendations real. Her easy-to- follow healthy recipes are so simple - even a person like me, who hates cooking, could whip up stuff and enjoy. I lost 10 lbs just eating alone! Only Neesha can make that happen. She is more than 5 starts!

Shai
5

In this day and age of information overload, it's refreshing to find a fitness coach who is real yet simple to follow. Neesha, has kept me consistent and on target to achieving goals. I'm excited to see the fitness levels I unlock in the months and years ahead. Working out and eating for good health is part of my regular lifestyle now. Thanks!!!

Poonardai C
5

Neesha is a certified personal trainer at the gym! I have been training with Neesha for sometime now. I am really impressed with her training technique. My workout sessions are enjoyable and challenging. It was hard for me in the beginning but she was very supportive and encouraging. She has helped me to make a positive lifestyle changes. I would highly recommend her as a personal trainer for beginners and advanced. Thank you very much for your encouragement and your support!

Write a Review