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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 February 18, 2019

                                        13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                                        13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                                        Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                                        Why is this so critically important to you?

                                        The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                                        Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                                        1. Know That Fear Is Real, but Can Be Overcome

                                        Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                                        When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                                        • The child who has to be physically dragged to their first day of school.
                                        • The man facing the judge.
                                        • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                                        • The man as the surgeon says “count backwards from 10 Mr Smith.”
                                        • The woman that’s told “We are sorry, we can’t help you.”
                                        • The man that faces the empty circle of a gun and prays for his very existence.

                                        These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                                        Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                                        Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                                        2. Accept Your Fear

                                        Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                                        We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                                        And here’s what can be done.

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                                        3. Get Some Perspective

                                        I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                                        And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                                        That girl will go far. Because she truly gets fear.

                                        We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                                        So look around you to get some perspective on your fear:

                                        • Are you really at risk?
                                        • Will this kill you?
                                        • Which leads us on to..
                                        • If the worse was to happen what would it be?

                                        4. Hold a Hand

                                        As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                                        Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                                        We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                                        Ask yourself:

                                        • If the worse were to happen, what would that be?
                                        • Could that really happen?
                                        • If the worse did happen, how would you recover?
                                        • If the worse were to happen, what would you need to do next?

                                        By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                                        5. Know Whose Hand You Hold Either Physically or Emotionally

                                        This helps with fears for the rest of your life.

                                        Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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                                        The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                                        It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                                        For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                                        Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                                        6. Understand That There Are Some Things Fear Will Never Touch

                                        I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                                        Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                                        Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                                        Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                                        Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                                        Of all the billions of people on this planet, no one will have an answer identical to yours!

                                        7. Process Your Fears to Carry on with Life

                                        Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                                        I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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                                        It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                                        One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                                        Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                                        It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                                        8. Assume the Worse

                                        If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                                        Think how naughty they felt to be doing something that was not allowed?

                                        • Think about what age it may have made them feel?
                                        • Think about how they feel about champagne?
                                        • What special moments it’s been a part of in their lives?

                                        And you can see how the assumptions they made about their “right” to have these things was not healthy.

                                        When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                                        Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                                        9. Take a Fear That Feels Insurmountable Right Now.

                                        If you were to repeat it to me out loud, what would you say?

                                        Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                                        Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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                                        10. You Are Not Defined by Your Fear

                                        One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                                        11. Go with Fear

                                        When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                                        I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                                        Notice how they’ve found their hidden fears and want to face them?

                                        One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                                        However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                                        We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                                        12. Discover Great Skills in Your Scary Moments

                                        And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                                        The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                                        What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                                        13. Own Your Fear

                                        Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                                        We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                                        You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                                        More Resources About Fighting Fear

                                        Featured photo credit: Ben White via unsplash.com

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