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Last Updated on March 13, 2020

The Best Refreshing Morning Routine: Have a Vegan Breakfast

The Best Refreshing Morning Routine: Have a Vegan Breakfast

We’ve all heard how breakfast is the most important meal of the day. It sets the tone for your day ahead, and is a great opportunity to put yourself in a good mood! Unfortunately, things can get a little tricky if you’re vegan or just want to cut out meat products from your diet. To make it easier we’ve prepared 30+ vegan breakfasts divided into 3 sections:

  • Delicious Vegan Breakfast Recipes
  • Quick-to-prepare Vegan Breakfast Ideas
  • High Protein Vegan Breakfast Ideas (Egg-less, of course!)

Enjoy!

Delicious Vegan Breakfast Recipes

Your morning meal should make you happy, and there is no reason why it can’t be vegan AND delicious.

Jumbo Chickpea Pancake

    This is proof that pancakes can be good for you: this recipe has no eggs, no milk, no sugar, and even no gluten! Recipe here.

    Best Ever Vegan Pumpkin Spice Muffins

      This muffin is a spicy treat that is delicious on its own, no butter required. Don’t forget to top it with nuts! Recipe here.

      Veggie-loaded Breakfast Casserole

        This hearty casserole has plenty of vegetables to start your day right. You can also swap out any ingredient for your favorites to mix things up. Recipe here.

        Southwest Tofu Scramble

          A simple tofu recipe with bright flavors to wake you up. Serve with a side of potatoes or toast and you have a balanced vegan breakfast! Recipe here.

          Greek Chickpeas on Toast

            The classic beans on toast with a Mediterranean twist. Recipe here.

            Vegan Detox Green Monster Smoothie

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              This neon green smoothie is the perfect to-go vegan breakfast for mornings you just don’t want to cook. Recipe here.

              Healthy German Chocolate Cake Oatmeal

                This oatmeal is just an excuse to have cake for breakfast. And it’s still vegan, of course. Recipe here.

                Peanut Butter and Banana Overnight Oats

                  Another reason why oats don’t have to be boring. Use ripe bananas to make it a sweet treat without feeling guilty. Recipe here.

                  Mango, Coconut, and Chia Pudding Parfait

                    A creamy alternative to oats if you prefer your breakfast spoonable. Recipe here.

                    Vegan Caramel Banana Cream Parfait

                      This looks like dessert and tastes like dessert. Yes, it’s how good vegan breakfast can be! Recipe here.

                      Quick-to-prepare Vegan Breakfast Ideas

                      Just because you’re in a hurry (and vegan) doesn’t mean you should skip breakfast—and you shouldn’t, because you have so many quick and easy options:

                      Vegan French Toast

                        This French Toast recipe uses almond milk and nutritional yeast for the batter. Ready in 15 minutes, recipe here.

                        Gluten Free Vegan Banana Pancakes

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                          This pancake recipe has essentially no fat and is sweetened with ripe banana and coconut sugar. Ready in 20 minutes, recipe here.

                          Vegan Gluten Free Oatmeal Waffles

                            This has to be the most exciting way to eat oatmeal for breakfast. Learn the recipe and you can top with any fruit you fancy. Ready in 30 minutes, recipe here.

                            Strawberry Infused Quinoa Breakfast Bowl

                              A twist on the regular bowl of porridge. Fruity, creamy, and vegan. Ready in 5 minutes (an extra 20 minutes if you don’t already have cooked quinoa), recipe here.

                              The “Zen” Quinoa Bowl

                                Once you’ve learned to cook quinoa, why not make it into a savory vegan breakfast bowl? Feel free to customize with your favorite vegetables, but avocado is not optional. Ready in 15 minutes, recipe here.

                                Seedy Hummus Toast

                                  A lighter alternative to the regular peanut butter on toast. Ready in 8 minutes, recipe here.

                                  Avocado Toast

                                    Just a quick reminder that avocado toast is vegan (it really is the perfect food). Ready in 5 minutes, recipe here.

                                    Easy Apple Chickpea Hash

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                                      This hash will keep you satisfied until lunchtime. Ready in 20 minutes, recipe here.

                                      Amazing Healthy Vegan Breakfast Burritos

                                        This breakfast burrito has tofu in place of the usual sausage, but is flavorful and satisfying all the same. Ready in 15 minutes, recipe here.

                                        Vegan BLT Sandwich with Eggplant Bacon

                                          This sandwich is proof that the BLT is not only for carnivores! (You can swap store-bought vegan bacon for the eggplant bacon.) Ready in 10 minutes, recipe here.

                                          High Protein Vegan Breakfast Ideas (Egg-less, of course!)

                                          When we talk about high protein breakfast we think of eggs. Think again. Or look at the following high-protein vegan recipes without eggs, because we’ve done the thinking for you!

                                          Raw Buckwheat Breakfast Porridge

                                            If you haven’t heard of buckwheat groats, you should try this. It requires no cooking, and is a nice start to a warm morning. Recipe here.

                                            5-Minute Oatmeal Power Bowl

                                              An oatmeal with all the fixings, this one gets its protein from a variety of nuts and seeds. Go crazy on the toppings. Recipe here.

                                              Creamy Vegan Bircher Muesli

                                                This is oatmeal’s cool, fancy, Swiss cousin, Müesli. Top it with the nut milk of your choice and serve cold. Recipe here.

                                                Walnut-Cranberry-Ginger Power Bars

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                                                  This recipe is perfect for on-the-go breakfast. Oat bran and walnuts in these bars make them a nice protein-rich vegan breakfast. Recipe here.

                                                  Crunchy Raw Vegan Protein Balls

                                                    Another no-cook on-the-go option. Packed full of seeds and nut butter, you won’t just want them for breakfast! Recipe here.

                                                    AB&J Smoothie

                                                      Almond butter gives this fruity smoothie a creamy texture. Recipe here.

                                                      Chocolate Orange Chia Pudding

                                                        This chia pudding is so chocolatey that you won’t believe it’s vegan. Recipe here.

                                                        Vegan Cinnamon Crumble Coffee Cake Muffins

                                                          One more dessert vegan breakfast recipe! This has no eggs, but uses pumpkin puree to make up for the chewy texture. Recipe here.

                                                          Simple Tofu Quiche

                                                            This eggless quiche uses extra-firm tofu as the protein and has a hash brown for crust. You won’t even miss the egg! Recipe here.

                                                            Hash Browns

                                                              Hash browns are an all-time breakfast classic. Here’s how to make the best ones, every time.

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                                                              Samantha Aloysius

                                                              Samantha is an everyday health expert with a background in International Public Health and Psychology.

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                                                              Last Updated on September 18, 2020

                                                              7 Simple Rules to Live by to Get in Shape in Two Weeks

                                                              7 Simple Rules to Live by to Get in Shape in Two Weeks

                                                              Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

                                                              Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

                                                              1. Exercise Daily

                                                              It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

                                                              If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

                                                              Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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                                                              If you’re a morning person, check out these morning exercises that will start your day off right.

                                                              2. Duration Doesn’t Substitute for Intensity

                                                              Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

                                                              One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

                                                              This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

                                                              3. Acknowledge Your Limits

                                                              Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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                                                              Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

                                                              Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

                                                              4. Eat Healthy, Not Just Food That Looks Healthy

                                                              Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

                                                              The basic nutritional advice includes:

                                                              • Eat unprocessed foods
                                                              • Eat more veggies
                                                              • Use meat as a side dish, not a main course
                                                              • Eat whole grains, not refined grains[3]

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                                                              Eat whole grains when you want to learn how to get in shape.

                                                                5. Watch Out for Travel

                                                                Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                                                                This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                                                                If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                                                                6. Start Slow

                                                                Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                                                                If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                                                                7. Be Careful When Choosing a Workout Partner

                                                                Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                                                                My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                                                                If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                                                                I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                                                                Final Thoughts

                                                                Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                                                                Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                                                                More Tips on Getting in Shape

                                                                Featured photo credit: Alexander Redl via unsplash.com

                                                                Reference

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