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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 June 15, 2018

                                        What Really Works: How to Relieve Lower Back Pain Effectively

                                        What Really Works: How to Relieve Lower Back Pain Effectively

                                        Eight out of ten adults experience lower back pain once in their lifetime. I am one of those people and I’m definitely not looking forward to my participation award. I know how it feels like to step out of bed and barely being able to put on your socks. Having lower back pain sucks. But 9 out of 10 patients that suffer from lower back pain don’t even know the primary cause of it.

                                        Video Summary

                                        Back Pain? Blame Our Evolution

                                        Once upon a time in our fairly recent past, our ancestors felt the urgency to stand up and leave our quadruped neighbors behind. Habitual bipedalism, fancy word for regularly walking on two legs, came with a lot of advantages. With two rear limbs instead of four, we were able to more efficiently use our hands and create tools with them.

                                        Sadly, life on two legs also brought along its disadvantages. Our spine had four supporting pillars previously, but now it only got two. The back is therefore naturally one of the weak links of our human anatomy. Our spine needs constant support from its supporting muscles to minimize the load on the spine. With no muscle support (tested on dead bodies) the back can only bear loads up to 5 pounds without collapsing [reference Panjabi 1989]. With well-developed torso muscles, the spine can take loads up to 2000 pounds. That’s a 400-fold increase.

                                        Most people that come to me with a history of a herniated disc (that’s when the discs between the vertebral bodies are fully collapsed, really severe incident), tell me the ‘story of the pencil’. The injury with the following severe pain usually gets triggered by picking up a small, everyday object. Such as a pencil. Not as you may think by trying to lift 100 pounds – no, but by a simple thing – such as a pencil.

                                        This tells us that damage in your back adds up over time, it’s a so called cumulative trauma disorder. Meaning back pain is a result of your daily habits.

                                        Sitting Is the New Smoking

                                        Whenever I sit for too long, my back hurts. In fact, 54% of Americans who experience lower back pain spend the majority of their workday sitting. But isn’t sitting something that should reduce the stress of your back? No, just the opposite.

                                        The joints between the bones of the spine are not directly linked to the blood supply. These joints instead get nourished through a process called diffusion. Diffusion works because molecules (such as oxygen, important for cells) are constantly moving and try to get as much space for themselves as they can. A key element for diffusion therefore is a pressure difference. In the image below the left room contains more moving molecules than the right, that’s why the molecules from the left are moving to the right. This way nutrition gets transformed into the joints, whereas toxins are transported out of the joints.

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                                        Sitting puts a lot of pressure on your spinal chord. The diffusion process therefore can’t function as efficiently. Nutrition and toxins can’t be properly transported, the joints get damaged.

                                          Sit Properly

                                          If sitting can play such a huge part in the creation of your lower back pain, how do you sit properly then?

                                          Is it better to sit with a straight back or should you rather lay back in your chair? Can I cross my legs when I’m sitting or should I have a symmetrical position with my feet? These are questions that I hear on a daily basis. The answer might shock you – according to recent science – all of them are right. The best sitting position is an ever-changing one. An ever-changing position minimizes the pressure on certain points of your spine and spreads it on the whole part.

                                            Credit: StayWow

                                            Stand Up More

                                            Even better than a sitting position is a stand up position. Standing dramatically reduces the pressure on your spine. If you’re forced to work on a desk the whole day though, you have two options.

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                                            Take breaks every hour of about 2-3 minutes.

                                            Set an alarm on your phone that goes off every hour! In that time you stand up and reach to the ceiling, on your toe tips with fully extended arms. You’re inhaling during the whole process. You do this activity for 20 seconds. Afterwards you’re walking through the office for the next 2 minutes. You might grab a healthy snack or some water in that time. The exercise relieves the pressure on your spine, while the walking makes sure that the joints on your spine are properly used.

                                            Or get a standing desk.

                                            One of the best companies on the market for Standing Desks, according to my research, is Autonomous. Autonomous offers a rather cheap Standing Desk, with the ability to change the height. Which means you can start the day standing and switch to sitting if you’re tired.

                                            Exercise for Lower Back Pain

                                            Sitting is an immobile position. Your joints are made for movement and therefore need movement to function properly. If humans are moving, all moving parts: e.g. the joints, bones and muscles get strengthened. If you’re in a rested position for too long, your tissues start to deteriorate. You have to get the right amount of activity in.

                                            But not too much activity. There’s a chance that going to the gym may even increase your risk of lower back pain. I know plenty of friends with chiseled bodies that suffer from pain in the spine regularly. Huge muscles do not prevent you from back pain. In your training you should focus on building up the muscles that are stabilizing your back and relieve pressure. Squats with 400 pounds don’t do the trick.

                                            The more weight you carry around, the more weight your spinal chord has to bear on a regular basis. That’s one of the reasons why huge, muscular guys can suffer from back pain too. One of the most important goals of your exercise regimen should therefore be weight loss.

                                            Here are some important tips for you to consider when starting an exercise regimen:

                                            Make sure you implement cardiovascular training in your workout routine.

                                            This will not only help you lose weight, it will also make sure that your arteries, which flow to the tissue next to your spinal discs, are free of placque and can therefore transport nutrients properly.

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                                            Important: If you have rather strong back pain, maybe even an herniated disc, don’t start running on a threadmill. Running is an high-impact exercise. Which means there are continuous, reocurring high pressure points on your spine. Your endurance training should therefore either be fast-paced walking or a training on the elliptical trainer for the beginning, because both have little to no stressful impact on your backbone.

                                            Focus on developing your whole core if you want to minimize your pain.

                                            There are some people that do hundreds of sit ups a day. While sit ups are a good exercise for your abdomen, it also puts pressure on your spine due to the bending movement. A sixpack workout routine is one-sided. Your abs may become overdeveloped in comparison to your back muscles. You’ve created an imbalance. A great way to train your abdominal muscles and back muscles simultaneously, is holding the plank position.

                                            Stretch only if you have tight muscles.

                                            I remember stretching every morning after I woke up. I took 10 minutes out of my day to just work on my flexibility and prevent injuries. Little did I know that I was actually promoting an injury, by doing so.

                                            Contrary to common belief, stretching is only partially beneficial to treating lower back pain. Stretching makes sense if tight muscles (such as the hamstrings) are forcing you to constantly bend your back. Stretching to treat pain doesn’t make sense if you’re already on a good level of flexibility. Hyper-mobility may even enforce back pain.

                                            If you found out that you had tight muscles that you need to stretch, try to stretch them at least three times a week. Don’t stretch your muscles right after you wake up in the morning. This is because your spinal discs soak themselves up in fluid over the nighttime. Every bending and excessive loads on your spine is much worse in that soaked-up state. Postpone your stretching regime to two-to three hours after you’ve woken up.

                                            Where to Start

                                            The key to improving your habits is awareness. Try to get aware of your back while you’re sitting down, laying down or lifting an object next time. This awareness of your body is called proprioception. For example, you have to be aware whether your back is bended or straight in this very second. Trust me, it is harder than you might think. You may need to ask a friend for the first few tries. But the change that this awareness can make in your back pain is absolutely fascinating. This consciousness of your body is one of the most important things in your recovery or prevention.

                                            Here are a few behavioural tactics that you need to be considering:

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                                            If you’re leaning forward more than 30 degrees with your upper body, support your spine with your arms.

                                            Ever tried to show a colleague of yours a complex issue and found yourself awkwardly leaning forward on their desk, pointing with your fingers to his paper? If that ever happens again, make sure you’re using the not-pointing arm to support yourself on the desk.

                                            Keep a straight back.

                                            Be it while exercising, stretching or standing. If you’re bending your back you’re putting stress on small areas of your spinal chord. A straight back redistributes the force to a bigger area. You’re minimizing the pressure. Remember this whenever you’re at the gym and reracking your weights, focus on having a neutral spine.

                                            Put symmetrical loads on your spine.

                                            I used to play the trumpet when I was a child. The instrument is pretty heavy. The trumpet gets transported in a big, metallic suitcase – with no wheels. Being the nature of suitcases, you only carry it with one arm, on one side of your body. This forced me to constantly lean on the other side with my upper body, while transporting the instrument from A to B. Not really the healthiest activity for your spine as you can imagine.

                                            If you have to carry heavy objects, carry them with both arms. Put the object in the middle of your body and keep it as close to your mass of gravity as you can. If this is not possible, try to carry the same amount on the left side than you do on the right side. This puts the stress vertically on a fully extended spine. The load is much better bearable for your spine.

                                            Stay Away From the Back Pain League

                                            Our world is getting more sedentary. We will continue to develop faster transportation, more comfortable houses and easier lives. While our technological progress definitely has its amazing benefits, it sadly has its downsides too. The danger for back pain will continue to rise on our ever-increasing motionless planet. It’s time to raise awareness.

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