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A Week of Healthy Vegan Breakfast Recipes

Last updated: May 25, 2022

Since a vegan diet takes a little planning ahead, it can help to come up with a creative breakfast menu ahead of time. We have done that for you with this week-long collection of delicious, nutritious breakfast options that are affordable, and that doesn't take long to prepare.

People who are trying to lose weight with intermittent fasting often like to break their fast with a light, low-calorie breakfast. These recipes are perfect for doing just that. They are high in nutrition, low in calories, and are nutrient-rich. In addition, they taste great. Substitutions for specific fruits and vegetables can be used as preferred.

A Week of healthy Vegan Breakfasts

Monday

Oatmeal with fresh berries and almond milk

Serves 2

Boil 1 C rolled oats in 2 C water with a pinch of sea salt until creamy. Add ½ tsp cinnamon, homemade almond milk to taste, maple syrup to taste, and as many raw hazelnuts, hemp seeds, chia seeds as you would like, and sprinkle with your choice of berries.

Tuesday

avacado toastAvocado Toast

Serves 1

Mash one avocado and sprinkle with a few drops of lemon juice and sea salt. Slather on a thick piece of whole-grain toast. Spread vegan mayonnaise on the bread. Add avocado, then top with a vegan bacon substitute, sliced tomato, alfalfa sprouts, hemp seeds, and finely chopped onion and cilantro to taste. Enjoy yourself with a glass of fresh grapefruit juice.

Wednesday

Vegan French toast

Serves 2

Dip thick slices of ciabatta bread in 1 C almond milk. Dredge in whole wheat flour. Fry on both sides in vegan butter on medium-low heat until brown. Top with slices of vegan bacon substitute, maple syrup, toasted coconut and blueberries. Enjoy yourself with a glass of fresh orange juice.

Thursday

Savory Breakfast Quesadillas

Serves 2

Lay out a large vegan tortilla of your choice. Add finely chopped onions, pre-cooked vegan sausage crumbles, and shredded vegan cheddar cheese. Add finely chopped cilantro and chopped tomatoes. Top with second tortilla and cook slowly in vegan butter substitute, gently turning until tortilla is brown and vegan cheese is melted. Serve with a small strawberry protein smoothie.

Friday

Sweet Breakfast Burrito

Serves 1

Slather almond butter on a large flour tortilla. Sprinkle with hemp seeds or pumpkin seeds. Add slices of chilled strawberries and pineapple, sprinkle with blueberries. Use other chilled fruits of your choice. Sprinkle lightly with vanilla vegan protein powder or nutritional yeast. Sprinkle with the juice of ½ lemon. Roll tortilla, tucking in both ends. Enjoy with berry-infused sparkling water.

Saturday

Vegan Tofu Veggie Scramble

Serves 2-3

Microwave a small potato (skin on) for 3 minutes. Meanwhile, chop ½ small onion and ½ bell pepper into small pieces and cook in vegan butter over medium-low heat until soft. Add your choice of sliced squash, cabbage, thinly-sliced carrots, diced sweet potato and other veggie favorites. Remove potato from microwave and chop. Add to cooking mixture. Heat until veggies are soft. Add chunks of tofu and heat through. Add salsa and fresh chopped cilantro. Eat with a heated corn vegan tortilla. Serve with a chilled glass of tomato juice with a lemon slice.

Sunday

Vegan Jackfruit Quinoa Toss with Cashew Cheese

Serves 2-3

Add pre-sliced, seasoned jackfruit to ½ cooked quinoa. Heat over low heat for 2 minutes. Add 1/3 C chopped spinach and chopped jalapenos to taste. Sprinkle with pre-made vegan cashew cheese. Heat through. Add to gluten-free, vegan tortilla. Add salsa to taste and sprinkle with chopped parsley or cilantro. Enjoy fresh-squeezed orange juice with a splash of sparkling water.

Vegan Diet Shakes

Low-calorie, plant-based, vegan protein shakes, or vegan diet shakes can be a fast way to enjoy a nutritious meal on the go. We use a simple formula that allows for a delicious variety of flavor options.

Drink your favorite combination each day, or change things up, mix-and-match style. The blueberry shake is one of our favorite blueberry recipes. It is also low in calories.

Directions

Begin with a base of 1 serving of vegan protein powder of your choice, ½ banana, and 2 cups of oat, almond, coconut, soy, or cashew milk. The fruit will make this smoothie sweet, but if you prefer, also add a few drops of the vegan sweetener of your choice.

Select 1 ingredient from each category below and blend with 4 ice cubes for a low-calorie vegan diet shake that you will love. According to Web MD, hemp and pumpkin seeds are rich in protein Chia seeds have less protein, but are still chock full of various nutrients.

Fruit

Extra Protein

  • blueberries 2 T. hemp seeds
  • strawberries 2 T. pumpkin seeds
  • blackberries 1T. Chia seeds
  • Mandarin orange slices 2 T. hemp seeds

 Vegan Cream Recipe

If you miss having half-and-half in your coffee, you will find this vegan half-and-half recipe from Medical News Today, which you will find satisfying and delicious. This vegan cream can be sweetened with your favorite vegan sweetener to use on berries, shortcakes, and as a dessert topping. Left unsweetened, it goes well in coffee, casseroles, and in other savory dishes that call for cream.

Cashew Cream Dairy-free Cream vegan substitute for half and half

  • soak 1 cup of raw cashews in water for two hours
  • drain water
  • mix cashews with three-quarter cups of filtered water and a pinch of sea salt
  • blend until smooth
  • store in the refrigerator in an airtight container to allow the cream to thicken

(* note: leftover cashew cream works well on chilled blueberries to create another of our favorite blueberry recipes. Try it with toasted, unsweetened coconut for an added crunch.)

Strictly savory vegan cream substitute can also be used for savory dishes, such as pasta, over veggies, and in casseroles. This vegan onion cream comes from the animal rights organization, PETA.

Plant-based foods provide a surprising amount of high-quality protein and can include all of the essential amino acids the body needs. Your body is unable to generate these acids on its own, which is the reason why getting enough protein should be a top priority for any vegan diet. Good ways to do this are to eat plenty of tofu, peanuts, beans, lentils, garbanzo beans, soy-based milk substitutes and to drink plenty of plant-based protein shakes.

Vegan Onion Cream

2 large white onions (skins on)

½ C olive oil + extra

Juice of 1 lemon

Sea salt to taste

Leave the skins on the onions and coat the outsides well with the extra olive oil. Place them uncovered in a baking dish and back them in a 350F preheated oven for 15-20 minutes, or until soft. Remove skins and quarter onions. Place in a blender with the juice of one lemon and ¼ cup olive oil. Blend on high until creamy. Add sea salt to taste.

Vegan Honey Recipe

While honey does not contain meat or meat byproducts, it is produced by bees and serves as their energy source. Keeping bees for honey can end up harming them in a variety of ways, or even killing them. Therefore, we present this delicious vegan honey substitute:

  • A squeeze of fresh Meyer (or other) lemon
  • Chamomile tea bag
  • Fresh apple juice
  • Raw sugar

Mix lemon, apple juice, and raw sugar. Place in a jar. Add a tea bag. Let sit overnight. Remove the tea bag. Use as you would fresh honey. Store in a refrigerator for up to 1 week.

More Vegan Blueberry Recipes

As are the recipes above, this blueberry recipe is one that I developed myself:

Stacy's Blueberry Breakfast Bars

2C. gluten-free oats

½ C millet flour

½ tsp baking powder

1/3 tsp sea salt

2 T vegan honey substitute

2 mashed, stewed apples

4 T cashew butter

1 C fresh blueberries (soaked in water for a half hour)

1 tsp Madagascar vanilla

Organic vegan blueberry jam

Directions:

Mix dry ingredients

Add the stewed, mashed apples to the dry ingredients with the honey substitute, Madagascar vanilla, cashew butter topped with jam, drain the water from soaked blueberries- scatter on top.

Cover with foil so it doesn’t dry out, and cook for 45 minutes at 350F

Cut into squares

Enjoy warm or chilled

Vegan Blueberry Ginger Galette

Crust:

1-1/4 C flour (All Purpose)

½ tsp sea salt

1/3 C avocado oil (substitutions ok)

4 T ice cold water

Filling:

1/3 C vegan ginger snap cookies

4C fresh blueberries

3 T cornstarch

3 T granulated cane sugar

2 T microplaned ginger (fresh)

1-2 T plant-based milk substitute of your choice

1 T turbinado sugar for garnish

Crust instructions:

Mix flour and salt in a medium-sized bowl. Slowly stream in the oil with 4 T cold water. Fold the mixture together gently until a shaggy, loose dough forms. Do not overmix. Coat hands with vegetable oil and gather the dough. Place in the center of a plastic wrap section. Cover with plastic. Shape and press into a disc. Wrap tightly and refrigerate for 30 minutes or overnight.

Filling instructions

Crumble ginger snaps in a food processor or inside a plastic bag with a rolling pin.

Combine with blueberries, sugar, and cornstarch. Mix well.

To assemble:

Preheat the oven to 375F. Cut 2 large pieces of parchment paper (20” long). Roll the chilled dough between the pieces of parchment to approximately 14” across and 1/8” thick. Disregard uneven edges.

Sprinkle with gingersnap crumbs, leaving a 2” border. Pile the blueberries over crumbs and gently fold sides up over the edges of the filling, overlapping all the way around, pleating the dough. Brush dough with plant-based milk. Sprinkle with sugar.

Keep dough on parchment paper while sliding the galette onto the round baking tray. Place on center rack of the oven and bake until pastry is golden brown, approximately 45 minutes. Turn the galette after 20 minutes.

Serve warm or cooled to room temperature.

FAQs

Q. Do you cook vegan 'meat' the same as you cook animal meat?

  1. When cooked at room temperature, vegan meat alternatives cook very quickly. Therefore, they should be one of the last ingredients added to a soup, stew, pasta dish, or whatever else you are cooking. If they are cooked on top of the stove in a pan, they should be cooked on low-to-medium heat.

Q. How does a vegan get enough protein?

Plant-based foods provide a surprising amount of high-quality protein and can include all of the essential amino acids the body needs. Your body is unable to generate these acids on its own, which is the reason why getting enough protein should be a top priority for any vegan diet. Good ways to do this are to eat plenty of tofu, peanuts, beans, lentils, garbanzo beans, soy-based milk substitutes and to drink plenty of plant-based protein shakes.

Is getting enough fruits and vegetables more difficult when you are vegan?

It can be time-consuming to get all of the nutrients the recommended daily allowance of fruits and vegetables calls for. One way to make sure that you get what you need, however, is to supplement with a good green juice powder. It is advisable to read the labels and to find one with super greens or Superfoods listed. Be sure to purchase one that has a high protein count.

 

 

 

 

 

 


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