Hench Herbivore

🥘 Comfort Food, Reimagined: Smokey Vegetable Goulash & Mash⠀
⠀
Looking for a meal that feels like a warm hug but keeps you on track with your goals? This Smoky Vegetable Goulash is a fan favorite from our brand-new Plant-Based Weight Loss Bible! 🌿✨⠀
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It’s rich, hearty, and clocks in at under 4g of fat while packing 22g of plant-powered protein. Best of all? No heavy creams or oils—just pure, whole-food goodness.⠀
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SAVE THIS FOR LATER! ⠀
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🛒 Ingredients⠀
⠀
For the Goulash:⠀
• ½ medium fresh onion, chopped (or 60g frozen)⠀
• 1 stalk of celery, chopped⠀
• ½ fresh bell pepper, chopped (or 60g frozen)⠀
• 1 medium carrot, chopped⠀
• 1 large garlic clove, minced⠀
• 2 tsp sweet paprika + ½ tsp smoked paprika⠀
• ½ tsp cumin + ¼ tsp chilli powder (optional)⠀
• 200ml low-sodium vegetable stock⠀
• 90ml passata⠀
• 1 tsp arrowroot (for thickening)⠀
• ⅔ can butter beans (160g drained and rinsed)⠀
• 1 bay leaf & fresh parsley⠀
⠀
For the Mashed Potatoes:⠀
• 300g potatoes, chopped (keep the skins on for fiber!)⠀
• Salt, pepper, and a splash of hot water⠀
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👩‍🍳 Method⠀
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1. Steam-fry the onion, celery, pepper, and carrot in a pan for 10 mins, adding splashes of water to prevent sticking.⠀
2. Add garlic and spices; cook for 1 minute until fragrant.⠀
3. Stir in stock, passata, arrowroot, bay leaf, and beans. Simmer uncovered for 18 mins.⠀
4. Steam potatoes for 15 mins until soft. Mash with salt, pepper, and hot water until smooth.⠀
5. Serve the goulash over the mash and top with fresh parsley!⠀
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The Macros:⠀
536 Cals | 22g Protein | 90g Carbs | 3g Fat⠀
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🔥 Want 40+ More Recipes Like This?⠀
Our Plant-Based Weight Loss Bible is officially LIVE! It’s more than just a cookbook—it’s a complete guide to sustainable, delicious weight loss without the restriction.⠀
⠀
⠀
👉 CLICK HERE: www.henchherbivore.com/ for my: ⠀⠀
⠀
📘 FREE vegan nutrition e-guide ⠀
📕 NEW fat loss book ⠀
🏋🏼‍♀️ Online coaching⠀⠀⠀⠀⠀⠀
🥦 Meal plans⠀
💻 Consultations⠀⠀⠀⠀⠀⠀

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1 day ago | [YT] | 178

Hench Herbivore

36g of Protein? In a VEGAN stir-fry? 🥜🌶️ Stop scrolling and save this Thai Peanut Tofu recipe so you can hit your fat-loss goals without sacrificing the flavors you love. 🔥⠀
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This is just one of the 45 delicious, high-protein recipes featured in my brand new Plant-Based Weight Loss Bible 📖🌱. Every dish in the guide is backed by the latest nutritional science to keep you full and fueled while you crush your goals! 🚀⠀
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📊 The Macros (Per Serving)⠀
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• Calories: 495 ⚡⠀
• Protein: 36g 💪⠀
• Carbs: 56g 🍚⠀
• Fat: 12g 🥜⠀
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🛒 What You Need⠀
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The Base: 🥦⠀
⠀
• 150g Tofu (Pressed & cubed) 🧊⠀
• 40g Rice (Dry weight) 🍚⠀
• 100g Tenderstem broccoli 🥦⠀
• 1 Medium carrot (Thinly sliced) 🥕⠀
• 60g Peppers + 80g Mushrooms 🍄⠀
• 1 tbsp Soya sauce⠀
• Fresh coriander to garnish 🌿⠀

The “Magic” Peanut Sauce: 🍯
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• 3 tbsp Powdered peanut butter (The ultimate low-fat hack! 🥜)⠀
• 1 tbsp Soya sauce or tamari 🧂⠀
• 1 Small date + 150ml Water 🌴⠀
• 1 tbsp Rice vinegar or lemon juice 🍋⠀
• 1 tsp Garlic powder + ½ tsp Chilli powder 🌶️⠀
• ½ tsp Arrowroot (Optional for extra thickness) 🥄⠀
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👨‍🍳 Let’s Cook⠀
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1. Crisp the Tofu: Toss cubed tofu in 1 tbsp soya sauce. Bake at 200°C for 20 mins (flip halfway) until golden. ⏲️⠀
2. Prep the Base: Get your rice simmering and steam-fry your veggies in a splash of water for 5 mins until tender-crisp. 🥕💨⠀
3. The Sauce: Throw all sauce ingredients into a blender and blitz until smooth. 🌪️⠀
4. Combine: Pour that creamy, spicy sauce over your veggies and simmer for 5 mins to thicken. 🌶️🥘⠀
5. Serve: Plate up your rice and veggies, top with the crispy tofu and fresh coriander. Bone apple teeth! 😋🍽️⠀
⠀
Inside the Plant-Based Weight Loss Bible: 📚⠀
I’ve combined the latest fat-loss science with 44 other chef-designed recipes just like this one. No guesswork, no restriction—just plants and results. 🌿✨⠀
⠀
⠀
👉 CLICK HERE: www.henchherbivore.com/ for my:⠀⠀
⠀
📘 FREE vegan nutrition e-guide ⠀
📕 NEW fat loss book ⠀
🏋🏼‍♀️ Online coaching⠀⠀⠀⠀⠀⠀
🥦 Meal plans⠀
💻 Consultations⠀⠀⠀⠀⠀⠀⠀

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1 2 3 4

3 days ago | [YT] | 236

Hench Herbivore

Movie night just got a healthy upgrade with this stunning recipe from our NEW Plant-Based Weight Loss Bible! 🥗🥢⠀
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There is something so satisfying about laying out all these vibrant ingredients and assembling your own summer rolls while catching up on your favorite show. 📺 ⠀
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The secret to this version? We used powdered peanut butter for the dipping sauce. You get that creamy, savory flavor we all love, but with significantly fewer calories and a massive protein boost. 🚀 ⠀
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[The Macros]⠀
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🔥 467 Calories⠀
💪 29g Protein⠀
🥗 59g Carbs | 11g Fat⠀
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🛒 MAIN INGREDIENTS⠀
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• 150g Tofu (pressed & sliced)⠀
• 50g Rice paper sheets⠀
• 40g Purple cabbage (sliced)⠀
• ½ Red bell pepper⠀
• ¼ Cucumber⠀
• 1 Small carrot (grated)⠀
• Fresh Lettuce & Coriander⠀
• 1 tbsp Tamari/Soya sauce⠀
⠀
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🥜 THE "LIGHTER" PEANUT SAUCE⠀
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• 3 tbsp Powdered peanut butter⠀
• ½ tbsp Tamari/Soya sauce⠀
• 1 tbsp Lime juice⠀
• Dash of chilli powder ⠀
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👩‍🍳 METHOD⠀
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1️⃣ Crisp the Tofu: Toss tofu batons in tamari + 1 tbsp water. Bake at 200°C (400°F) for 20 mins, flipping halfway.⠀
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2️⃣ Whisk the Sauce: Mix all sauce ingredients with a splash of water until smooth.⠀
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3️⃣ Prep the Paper: Submerge rice paper in water for 60 seconds until soft.⠀
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4️⃣ The Fill: Layer your veggies, coriander, and baked tofu in the center.⠀
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5️⃣ The Roll: Fold the top and bottom, tuck in one side, and roll tightly.⠀
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📕 If you like THIS recipe you’ll love the 44 OTHERS featured in our NEW Plant-based Weight Loss Bible! ⠀
⠀
👉 CLICK HERE: www.henchherbivore.com/ for my:

📘 FREE vegan nutrition e-guide ⠀
📕 NEW fat loss book ⠀
🏋🏼‍♀️ Online coaching⠀⠀⠀⠀⠀⠀
🥦 Meal plans⠀
💻 Consultations

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1 2 3 4

6 days ago | [YT] | 159

Hench Herbivore

Vegan personal training! 🍑 💪

I have a couple of spaces available for in-person coaching at Phoenix Gym Norwich and ONE space left for my online coaching programme.

In-person: www.henchherbivore.com/services/in-person-pt-sessi…

Online www.henchherbivore.com/services/coaching

1 week ago | [YT] | 179

Hench Herbivore

Say goodbye to your potbelly… 📉 this ONE food component could be the key to losing visceral fat! 🧬🔥⠀
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A new study published in the journal Cell Metabolism highlights the power of Resistant Starch. In a double-blind trial, participants who added this to their diet cut their liver fat in HALF in just 4 months—without changing their exercise routine or even following a strict weight-loss diet! 🤯🙌⠀
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What is it? 🤔 Resistant starch is a type of carbohydrate that acts as a prebiotic 🦠. It bypasses the small intestine to feed your microbiome, helping your body break down fat more efficiently! 🪄✨⠀
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Study participants took a supplement containing 40g of resistant starch, but it is also found in whole plant foods. 🌱 If you’re loading up on these, the need for supplements is likely reduced. ✅⠀
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Top Food Sources: 🥣 🫘 Fava beans: 7-12g RS per 100g. (Eat ‘em hot or cold!) 🥗 🥣 Raw rolled oats: 7-11g. (Perfect for overnight oats—just don't heat them!) 🧊 🍌 Green banana: 4-6g. (Blend into a smoothie to hide the texture!) 🥤⠀
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Need a boost? 🚀 For supplementation, Unmodified Potato Starch (like Bob’s Red Mill) would be the easiest to source for most people. 🥔 📊 RS Content: It’s roughly 70–80% resistant starch by weight. To hit the full 40g from this alone, you’d need about 50-55g total (roughly 4 to 5 level tablespoons). Start low and slowly up it—you might get gas and bloating otherwise! ⠀
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⚠️ The Golden Rule: ⚠️ You CANNOT cook it! 🚫🔥 If you heat potato starch above 60°C (140°F), it loses its "resistance" and turns into a normal, high-glycemic carb. You must stir it into cold water, plant milk, or a room-temperature smoothie to keep the magic alive! ❄️🥤⠀
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🔬 Check out the study here: www.cell.com/cell-metabolism/fulltext/S1550-4131%2…
⠀
👉 CLICK HERE: www.henchherbivore.com/ for my: ⠀⠀
⠀
📘 FREE vegan nutrition e-guide ⠀
📕 NEW fat loss book ⠀
🏋🏼‍♀️ Online coaching⠀⠀⠀⠀⠀⠀
🥦 Meal plans⠀
💻 Consultations⠀⠀⠀⠀⠀⠀⠀
⠀

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1 week ago | [YT] | 120

Hench Herbivore

January is when a lot of people go looking for numbers. 🔍⠀⠀
⠀⠀
BMI charts. 📉⠀⠀
Online calculators. 💻⠀⠀
Labels like “overweight” or “obese.” 🏷️⠀⠀
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And for many people, that’s where motivation quietly turns into shame. 😔⠀⠀
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Here’s the thing: BMI was never designed to measure individual health. 🙅‍♂️⠀⠀
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It doesn’t account for:⠀⠀
– muscle mass 💪⠀⠀
– body composition 🦴⠀⠀
– fat distribution ⚖️⠀⠀
– sex differences 👫⠀⠀
– training history 🏋️‍♂️⠀⠀
– or how your body actually functions 🏃‍♂️⠀⠀
⠀⠀
Two people can have the same BMI and vastly different health profiles. 👯‍♂️⠀⠀
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That’s why relying on BMI — especially when you’re trying to lose weight — often creates more anxiety than clarity. 😰⠀⠀
⠀⠀
A far more useful tool is something called waist-to-height ratio. 📏⠀⠀
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It’s simple:⠀⠀
– measure your waist 🧍‍♂️⠀⠀
– divide it by your height 📐⠀⠀
⠀⠀
Why this matters is that where fat is stored tells us much more about metabolic and cardiovascular risk than total body weight. ❤️⠀⠀
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Abdominal fat is far more strongly linked to health outcomes than the number on a scale or a BMI category. 🎯⠀⠀
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And importantly, waist measurements often change before the scale does — especially when you’re improving habits, reducing visceral fat, and building consistency. ✨⠀⠀
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If you’re starting (or restarting) a fat-loss journey this January, be careful what metrics you let guide your thinking. 🧠⠀⠀
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Not every number is helpful. 🚫⠀⠀
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We included a section on BMI, body measurements, and better progress markers in our fat-loss cookbook because success isn’t about chasing labels — it’s about using tools that actually reflect what’s happening in your body. 📖⠀⠀
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Choose metrics that give you information, not ones that make you doubt yourself. ✅⠀⠀
⠀⠀
⠀
👉 CLICK HERE: www.henchherbivore.com/ for my: ⠀
⠀⠀
📘 FREE vegan nutrition e-guide ⠀⠀
📕 NEW fat loss book ⠀⠀
🏋🏼‍♀️ Online coaching⠀⠀⠀⠀⠀⠀⠀
🥦 Meal plans⠀⠀
💻 Consultations⠀⠀

1 week ago | [YT] | 178

Hench Herbivore

Looking to shed a few pounds this January? 👀⠀
Then this is the recipe for you 💚⠀
⠀
This high-protein, super filling roasted veg & tofu plate is designed to keep you satisfied without feeling deprived or miserable — because fat loss should feel doable, not punishing.⠀
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✨ 36g protein⠀
✨ Big portion⠀
✨ Comforting, nourishing & weight-loss friendly⠀
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This recipe is taken from our new fat-loss book, where we teach you how to lose the weight for good — no extremes, no misery, just food that actually keeps you full and supports your goals 🌱⠀
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Save this for later & give it a try 👇⠀
⠀
Vegetable Ingredients⠀
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130g baby potatoes, quartered⠀
75g broccoli, chopped⠀
½ orange pepper, chopped⠀
½ red pepper, chopped⠀
1 tsp cornflour or arrowroot⠀
1 tsp sumac⠀
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Tofu Ingredients⠀
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150g firm tofu⠀
½ tsp sumac⠀
½ tsp cumin⠀
½ tsp smoked paprika⠀
¼ tsp chilli powder⠀
½ tsp garlic powder⠀
1 tsp oregano⠀
Salt to taste⠀
½ tbsp tamari or soy sauce⠀
2 tbsp water⠀
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Hummus Ingredients⠀
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½ can chickpeas (120g drained & rinsed)⠀
½ tsp cumin⠀
1 tbsp lemon juice⠀
½ tbsp tahini⠀
1 garlic clove⠀
Fresh coriander or parsley (to garnish)⠀
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Method⠀
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Preheat the oven to 200°C / 400°F.⠀
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Press the tofu.⠀
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Add the potatoes, broccoli and peppers to a bowl.⠀
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In a separate bowl, mix the arrowroot, sumac, cumin, paprika, chilli, garlic, salt and oregano.⠀
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Add the seasoning to the vegetables and mix well.⠀
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Spread onto a lined baking tray and roast for 30 minutes, flipping halfway.⠀
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Mix the tofu seasonings with the water. Cube the tofu, add to the mixture and coat evenly.⠀
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After 15 minutes, remove the tray, mix the vegetables, add the tofu and return to the oven for the remaining 15 minutes.⠀
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Blend all hummus ingredients until smooth and spread across a large plate.⠀
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Top with the roasted vegetables and tofu, garnish with fresh herbs and serve ⠀
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559 Calories | 36g protein | 59g carbs | 18g fat⠀
⠀
👉 CLICK HERE: www.henchherbivore.com/ for my: ⠀⠀
⠀
📘 FREE vegan nutrition e-guide ⠀
📕 NEW fat loss book ⠀
🏋🏼‍♀️ Online coaching⠀⠀⠀⠀⠀⠀
🥦 Meal plans⠀
💻 Consultations

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1 2 3 4

1 week ago | [YT] | 145

Hench Herbivore

New Year’s resolutions often fail because they lack three things: Strategy, Mindset, and Accountability.⠀
⠀
If you’re tired of "spinning your wheels" and want to finally nail your health and fitness goals on a plant-based diet, I’m here to help you get there faster. My 1-1 Online Coaching isn't a cookie-cutter plan—it’s a bespoke roadmap designed specifically for your body, your schedule, and your goals.⠀
⠀
What you get:⠀
⠀
✅ Personalised Workout Plan (tailored to your equipment)⠀
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✅ Bespoke Meal Plan (delicious recipes you’ll actually enjoy)⠀
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✅ Expertly Calculated Nutrition (macros & micros sorted)⠀
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✅ 1-1 Support & Accountability to keep you on track⠀
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⚠️ I HAVE ONLY 1 SPACE LEFT to start this month. If you want it, now is the time to claim it.⠀
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👉 DETAILS HERE: www.henchherbivore.com/services/coaching⠀
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Let’s make 2026 the year you become your best self!⠀

2 weeks ago | [YT] | 116

Hench Herbivore

👂SOUND FAMILIAR…?⠀
⠀
We overate and drank, feel shame and guilt, and want to resolve to do much better in January… 🥂🍕 but we’ve tried that many times before, and know we NEVER keep it up. 🎄➡️🥴⠀
⠀
But what if the problem is NOT YOU! 🙅‍♂️ What if it’s merely that the STRATEGIES you’ve tried thus far were doomed to fail… 📉❌⠀
⠀
Sustainable fat loss doesn’t come from guilt or willpower — it comes from a balanced, healthy approach that supports your body and your psychology. 🧠✨🌱⠀
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If you’re ready to stop the cycle and build something that lasts, we’ve just released our new book: The Plant-Based Weight Loss Bible — a practical, evidence-based guide to help you lose fat without deprivation. 📖🥦⠀
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And it’s all packed FULL of delicious, high-protein meals that you will LOVE!!! 🥘💪😋⠀
⠀
👉 CLICK HERE: www.henchherbivore.com/shop/p/plant-based-weight-l…

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2 weeks ago | [YT] | 201

Hench Herbivore

We’re SO EXCITED! 🎉📘 Our NEW book is OUT NOW!!! 🚀 2 lifetimes of experience and a WHOLE YEAR of writing…⠀
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This book is for anyone who’s had enough of the confusion around weight loss 🤯, is fed up with endless cycles of dieting and regaining weight 🔁, and wants to finally lose fat in a healthy, sustainable way 🌱💪⠀
⠀
Paul and Gemma share a deep passion for health and fitness ❤️‍🔥, shaped by their personal journeys and transformations over many years. This book was born from a genuine desire to share what they’ve learned 📚, help others break free from confusion 🧠, and make lasting change feel achievable 🙌⠀
⠀
While fat loss is a major focus 🔥, the mission goes deeper: to support long-term health 🫀, vitality ⚡, and a better relationship with food 🍽️ and your body 🤍⠀
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This is a practical, evidence-based guide 🧪📖 to losing fat in a way that’s realistic, nourishing 🥗, and sustainable 🌍⠀
⠀
Written by a plant-based Nutritionist and Personal Trainer 🥦🏋️‍♂️, alongside a vegan Chef 👩‍🍳 and Mindset & Behaviour Coach 🧠, the book covers both sides of fat loss:⠀
⠀
🔬 The science of how weight loss actually works⠀
💭 The psychological and emotional factors that so often derail progress⠀
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There’s no extreme restriction or deprivation 🚫. Instead, you’ll learn how to work with your biology 🧬, build habits you can stick to ✅, and eat in a way that supports both fat loss and long-term health 🌱⠀
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The book also includes 45 completely guilt-free recipes 😍 — oil-free, high-protein 💪, whole-food, plant-based 🌱 — designed to help you feel full, satisfied, and supported without sacrificing pleasure or enjoyment 🎉⠀
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Our aim is simple ✨: to help you lose weight in a way that finally feels doable — and lasts 🏆⠀
⠀
👉 CHECK IT OUT: www.henchherbivore.com/shop/p/plant-based-weight-l…

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1 2 3 4 5 6 7 8 9 10

4 weeks ago | [YT] | 243