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20 Healthy And Tasty Vegan Breakfasts That Bring You Enough Protein

20 Healthy And Tasty Vegan Breakfasts That Bring You Enough Protein

When you are on a vegan diet you get to answer the question about “from where you get your proteins” really often. And people are right to be concerned, as most of us take our proteins from meat, but there are other ways to receive your daily 10 percent when you are on a vegan diet.

Because the first meal of the day is the most important one, a tasty vegan breakfast must bring you enough protein for the day, in order to keep you fit yet energetic. This is when these great recipes come in handy, as they are rich in protein from vegetable sources, like beans, bananas and other fruity ingredients, so they are safe for you to indulge at any hour of the day, despite they are called here breakfast meals.

Black Bean Vegan Brownie

vegan breakfast brownie

    There are some foods we all love and can never get enough of – one of them is chocolate, the other are pancakes. Combine them and you have an irresistible meal. This is exactly what this recipe does, but there’s a healthy twist in them, as there are only healthy, vegan ingredients in it. In other words, you can eat as many pancakes you want. Still here?

    Chocolate Chip Oatmeal Muffins

    oatmeal-choc-chop-muffins1

      The idea of healthy vegan breakfast may seem boring and yuck and so on for your kids and your husband, but you can cook them something they will fall in love with. These cookies are just what your family never expects to see on breakfast, so go for it. They have chocolate (double Yummy – oh, wait! make that triple!) and are all what you can dream of while sipping your coffee. To make the most of your cookies, pack some of them for lunch and enjoy the vegan lifestyle.

      Vegan Breakfast Muffins Filled with Delicious Jelly

      vegan breakfast

        Eating cookies for breakfast is great, so why not pair them with a more traditional vegan breakfast food. I’m talking about stuffing jelly in the muffins. You can adjust the recipe with any flavor you like and even enhance it with some banana mash or a couple of chocolate flakes.

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        Awesome Banana Wholesome Vegan Bread

        vegan breakfast bread

          Bread doesn’t need to be boring and this recipe is the perfect start for a whole different world of tasty breads. Due to wholesome part, the recipe is healthy and due to banana filling, it is both sweet, protein filled and really nutritious. And the best part is that you will be packing a sweet, appetizing ingredient for your kids, which can be sure it will never end up in a dog’s belly, like all the regular bread sandwiches usually do.

          Chickpea Pancakes

            Chickpea flour can be overwhelming due to its strong taste, but if you manage to balance it with other ingredients, you will want to use it all the time. And the easiest way to use this ingredient is making pancakes, of course. Stuffing your vegan breakfast chickpea pancake with a hearty mix of creamy avocado and crunchy bell peppers, will make your day and provide you that extra protein you need for the day.

            Blueberry Protein Pancakes

              A great breakfast can’t miss a couple of soft, puffy pancakes, so here is a healthy vegan breakfast recipe to fill and color your first meal of the day. You can replace the blueberries with other antioxidant-filled berries or with another fruit of your choice. Creativity and personal taste are your limits, so experiment with this recipe on weekends to find the perfect mix.

              Vegan Avocado Salad on a Toast

              vegan breakfast avocado

                This is a great recipe for a protein filled breakfast or for a light dinner, especially when you combine it with a light broth soup. The creamy avocado fits really well in the mix, blending in with the spices and adding a healthy load of proteins and oils, to help you make it through the day with lots of energy.

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                The Ultimate Vegan Breakfast Frittata

                vegan breakfast frittata

                  Frittatas are incredible for a number of reasons, but this one is particular great due to being extra healthy. Your vegan breakfast has a lot of veggies, which can be switched to your own desire, making a whole new recipe with a little change. And it can also be changed to become gluten-free, so you can adjust it to your own diet, if you are more than a vegan.

                  Sun-Dried Tomato, Mushroom, Spinach and Tofu Quiche

                  vegan breakfast quiche

                    Tomatoes are great food, especially if you can grow your own and enjoy the whole process of watching the fake fruit growing and turning into a tasty treat. Just imagine the smell and the sheer contentment of biting off a juicy tomato! No wonder we love to toss them in all the casseroles, frittatas and salads. Back to reality, Italians made another tomato treat as they used sun-dried tomatoes to enhance their pizzas. And the great taste was soon conquering the world, so here is a vegan breakfast recipe which uses dried tomatoes, among other healthy treats, like tofu and spinach. This recipe is not only rich in protein, but can also keep you away from heart conditions (due to tomatoes) and anemia, boosting your immune system.

                    Kale and tomato Quiche

                    kale-tomato-quiche

                      This recipe is great to take with you on a holiday trip or pack for the lunch, as it features all the proteins and vitamins you need to make it though the day, plus it keeps you fit. As a vegan breakfast option, it is guilt-free so you can enjoy a piece of this pie at any time, to raise your intake of proteins and energy.

                      Vegan Breakfast Casserole

                      vegan breakfast casserole

                        If you are not a breakfast fan, after you try this hearty recipe along with your brunch coffee you will be. The casserole is healthy, rich in proteins and vitamins and has a lot of flavors going on, so you can never get bored eating it. Make it on your day off or in the weekend, to satisfy your appetite for a great funny meal and then gather the leftovers and reheat them or use them as they are in a sandwich later in the week. Versatile, tasty and vegan friendly.

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                        Sweet Potato Hash

                        hash vegan breakfast

                          After a good workout session, your body will crave for a load of proteins, so it is the perfect time to try out this quick recipe, which has all kinds of different textures, nutrients and flavours, plus it some fab colors, which make it really tempting. The original recipe includes meat, but this dish works perfectly fine without it, so include it in your vegan breakfast recipe book as soon as possible, in order to rip off all the goodness from the veggie mix.

                          Vegan Breakfast Burrito

                          vegan breakfast burrito

                            World Cup had stirred some interest on all things Brazilian, but from time to time we all need some good Latino meals. And I’m talking burrito here. Here is a healthy, easy to make from the evening before burrito recipe. And apart from the great taste, you can customize it to suit your own cravings.

                            Fruity Vegan breakfast in a cup

                            vegan breakfast parfait1

                              Let’s get a cup of breakfast, shall we? Yes, a cup of fruity vegan breakfast, rich in vitamins and proteins. If you are on insulin treatment you should go easy on these, as they can spike up your blood sugar level, but otherwise, indulge.

                              Citrus Granola Parfait

                              vegan breakfast granola parfait

                                The mix of chewy nuts and the fresh aroma of the citrics will boost your mood first thing in the morning, so you should never allow yourself to go short on these. Tip: store some of them in the car for the pesky traffic jams.

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                                Peanut Butter Granola

                                vegan breakfast granola

                                  When you crave for something chewy and sweet, go for this recipe. You will end up with a nice healthy snack, which is so versatile it can be used as a vegan breakfast, lunch or after noon-snack. If you want to enhance the granola you can eat them with some fresh fruits.

                                  Chewy Granola Bars

                                  vegan breakfast chewy

                                    Soft and dense, these bars are a great breakfast, either as they are or dipped in some milk. They have large quantities of proteins and fibers, which can keep you full and provide some extra energy for the after-noon gym session, being totally allergy free due to lack of nuts. The mixture can be changed to your taste, as you experiment with the recipe. Because they are so dense, you can pack them for lunch for you and your family. Kids love these things, so you can make many granola bars in the weekend and store them in a jar to chew during the week.

                                    Vegan Detox Green Monster Smoothie

                                    vegan breakfast green smoothie

                                      If you’ve been naughty and you’ve slipped some cookies in your diet at the wrong moment or you need to recover after a hard party night, this is what you need to eat for the vegan breakfast. This smoothie has a mix of foods which provide antioxidants, vitamin, minerals, proteins, hydrate you and give you a lot of energy. And the color of this creamy breakfast will bright up your day and boost your mood, as the natural shade of green is proved to de-stress you and calm you down.

                                      Salted Chocolate Oatmeal Smoothie

                                      vegan breakfast oatmeal

                                        Mixing salt and chocolate might not be everyone’s cup of tea, but it sure tastes like heaven. This healthy vegan breakfast recipe is more a sort of liquid cookie, rich in protein, as well as other guilt-free ingredients to satisfy your sweet tooth. Oatmeal would not be a kid’s first choice, but if you offer a cup of this creamy smoothie to Junior he will love it. And so will his tired mom, who needs to keep up with motherhood, career and many other chores. And stay fit, in the process.

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                                        Last Updated on August 20, 2019

                                        How to Control Your Thoughts and Be the Master of Your Mind

                                        How to Control Your Thoughts and Be the Master of Your Mind

                                        Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                                        Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                                        I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                                        You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                                        Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                                        When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                                        I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                                        Who Is Thinking My Thoughts?

                                        Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                                        Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                                        1. The Inner Critic

                                        This is your constant abuser who is often a conglomeration of:

                                        • Other people’s words; many times your parents.
                                        • Thoughts you have created based on your own or other peoples expectations.
                                        • Comparing yourself to other people, including those in the media.
                                        • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                                        The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                                        Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                                        2. The Worrier

                                        This person lives in the future; in the world of “what ifs.”

                                        The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                                        3. The Reactor or Trouble-Maker

                                        This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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                                        This person can be set off by words or feelings, and can even be set off by sounds and smells.

                                        The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                                        4. The Sleep Depriver

                                        This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                                        The Sleep Depriver’s motivation can be:

                                        • As a reaction to silence, which he fights against
                                        • Taking care of the business you neglected during the day
                                        • Self-doubt, low self-esteem, insecurity and generalized anxiety
                                        • As listed above for the inner critic and worrier

                                        How can you control these squatters?

                                        How to Master Your Mind

                                        You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                                        Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                                        There are two ways to control your thoughts:

                                        • Technique A – Interrupt and replace them
                                        • Technique B – Eliminate them altogether

                                        This second option is what is known as peace of mind!

                                        The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                                        Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                                        For the Inner Critic

                                        When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                                        You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                                        For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                                        You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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                                        “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                                        If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                                        • They rile up the Worrier.
                                        • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                                        • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                                        • They are a bully and is verbally and emotionally abusive.
                                        • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                                        Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                                        Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                                        For the Worrier

                                        Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                                        Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                                        You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                                        • Increased heart rate, blood pressure, or surge of adrenaline
                                        • Shallow breathing or breathlessness
                                        • Muscles tense

                                        Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                                        If you believe in a higher power, this is the time to engage with it. Here is an example:

                                        Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                                        “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                                        Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                                        If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                                        Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                                        Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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                                        For example:

                                        If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                                        “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                                        Change those fearful thoughts when they happen:

                                        “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                                        Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                                        For the Trouble-Maker, Reactor or Over-Reactor

                                        Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                                        The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                                        • Increased heart rate and blood pressure; surge of adrenaline
                                        • Shallow breathing or breathlessness
                                        • Muscles tension

                                        I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                                        Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                                        Breathe in through your nose:

                                        • Feel the air entering your nostrils.
                                        • Feel your lungs filling and expanding.
                                        • Focus on your belly rising.

                                        Breathe out through your nose:

                                        • Feel your lungs emptying.
                                        • Focus on your belly falling.
                                        • Feel the air exiting your nostrils.

                                        Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                                        Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                                        One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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                                        Master your mind and stop the Reactor from bringing stress to you and your relationships!

                                        For the Sleep Depriver

                                        (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                                        I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                                        Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                                        1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                                        2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                                        When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                                        From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                                        For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                                        If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                                        You can also use this technique any time you want to:

                                        • Fall back to sleep if you wake up too soon.
                                        • Shut down your thinking.
                                        • Calm your feelings.
                                        • Simply focus on the present moment. 

                                        The Bottom Line

                                        Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                                        You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                                        Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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                                        Featured photo credit: Priscilla Du Preez via unsplash.com

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