Online Personal Training Best Vegan Breakfast Recipes
Peanut Butter & Jelly Smoothie
Serves: 1
Shopping & Ingredients List:
100g Frozen Berries
1 tbsp Peanut Butter
30g Vanilla Protein Powder*
240ml Soy Milk
*use vegan variety if required
Method
1. Place all the ingredients into a blender & blend until smooth.
Macro info per serving
Protein
30g
Carbs
26g
Fat
12g
Energy
330Kcal
Protein Vegan Chocolate Muffins
Serves: 9
Shopping & Ingredients List:
420g Plain Flour
1 tsp Baking Soda
90g Vegan Protein Powder
1 tbsp Ground Flaxseed
1 ripe Bananas, mashed
200g Silken Tofu, blended smooth
15g Unsweetened Cocoa Powder
15g Stevia
60ml Coconut Oil, melted
20ml Coconut Milk if needed
Method
1. Make flax egg by mixing 1 tbsp of ground flaxseed with 2-3 tbsp of water.
2. Preheat oven to 180c (160 fan), 350f, gas mark 4.
3. In a small bowl mix together the mashed banana, blended tofu, stevia & oil
4. In a large bowl mix the flour, protein powder, cocoa powder & baking soda.
5. Add the banana mix to the dry ingredients & mix together. If necessary at this stage add & mix in coconut milk to loosen dough.
6. Spoon the muffin mixture into paper cases or a silicon muffin pan. Bake for 25 minutes. Makes 9.
Macro info per serving
Protein
14.3g
Carbs
40.4g
Fat
8.1g
Energy
292Kcal
Vegan Brekkie in a Jar
Breakfast
Serves: 1
Shopping & Ingredients List:
15g Porridge Oats*
50g 0% Alpro Yogurt or similar
½ ripe Banana, thinly sliced
30g Vegan Protein Powder
10g Peanut Butter
3 tbsp Coconut Milk
50g Raspberries
few Berries to garnish
*use gluten-free if required
Method
1. Mix together the vegan yogurt, coconut milk & vegan protein powder.
2. Mash the raspberries with a little water until a puree.
3. Spoon layers of the ingredients into a jar, seal with a lid & leave in the fridge overnight.
4. Serve for breakfast topped with a few fresh berries.
Macro info per serving
Protein
30g
Carbs
36g
Fat
8g
Energy
336Kcal
Tofu Berry Boost
Serves: 1
Shopping & Ingredients List:
150g Silken Soft Tofu
50g Blueberries
50g Raspberries
125ml Coconut Milk
Method
1. Blend everything together along with some ice cubes in a high powered blender & serve immediately. You can use frozen fruit instead of fresh.
Macro info per serving
Protein
13g
Carbs
19g
Fat
7g
Energy
191Kcal
Fig & Almond Porridge
Serves: 4
Shopping & Ingredients List:
750ml Almond Milk
170g Rolled Oats*
50g Chopped Almonds
4 Figs, quartered
40g Raisins
*use gluten free if required
Method
1. Preheat the oven to 180c (160 fan), 350f, gas mark 4. Place the figs on a non-stick baking tray to roast for 10 minutes.
2. Meanwhile in a large saucepan add the almond milk, oats, 250ml of water & a pinch of salt. Place over a medium heat & bring to a boil, stirring constantly.
3. Serve the porridge with the roast figs & sprinkle over the chopped almonds & raisins.
Macro info per serving
Protein
9.5g
Carbs
44g
Fat
11.2g
Energy
316Kcal
Green Smoothie Bowl
Serves: 1
Shopping & Ingredients List:
handful of Baby Spinach Leaves
2 florets of Broccoli
50ml Coconut Milk, drinking type
1 tbsp Vegan Coconut Milk Yogurt
2 tbsp Unsweetened Desiccated Coconut
1 tbsp Almonds
2 tbsp of Berries, your choice
1 tbsp Poppy Seeds
Method
1. Place the coconut milk, vegan yogurt, baby spinach, broccoli & 1 tbsp of the desiccated coconut into a blender & blend smooth.
2. Pour into a bowl, top with the remaining ingredients & serve immediately.
Macro info per serving
Protein
8g
Carbs
15g
Fat
28g
Energy
344Kcal
Strawberry Shortcake Smoothie
Serves: 2
Shopping & Ingredients List:
400g Frozen Strawberries
480ml Almond Milk
40g Cashews
2 scoops Vanilla Vegan Protein Powder
2 tbsp Ground Flaxseeds
Method
1. Using a high powered blender, blend all the ingredients together until smooth. Serve immediately.
Macro info per serving
Protein
31g
Carbs
30g
Fat
14g
Energy
370Kcal
Maple Glazed Granola
Serves: 1
Shopping & Ingredients List:
Granola (makes 6 servings)
2 tbsp Coconut Oil
2 tbsp Maple Syrup
40g Flaked Almonds
2 tbsp Pine Nuts
25g Sunflower Seeds
25g Porridge Oats*
*use gluten free if required
To serve (per person)
375ml Soya Yogurt*
30g Rasberries
30g Blueberries
*non-vegans use natural low fat yogurt if preferred
Method
1. Preheat the oven to 180c (160 fan), 350f, gas mark 4. Line a baking tray with greaseproof paper.
2. Heat the coconut oil in a non-stick frying pan, add the maple syrup, nuts, seeds & oats. Stir together. Spread over the baking sheet & bake for 5-8 minutes, stirring once or twice until the granola is evenly toasted.
3. Allow the granola to cool & put into a glass lidded storage jar. Will store for 10 days. Makes 6 portions.
4. Serve 1 portion with berries & yogurt.
Macro info per serving
Protein
20.3g
Carbs
59g
Fat
22.1g
Energy
419Kcal
Christmas Muesli
Serves: 4
Shopping & Ingredients List:
150g Oat Flakes
100g Rye Flakes
40g Mixed Nuts, chopped
20g Mixed Seeds
15g Raisins
15g Semi-Dried Cranberries
1 tsp Ground Cinnamon
2 tbsp Milled Flaxseed
Method
1. Mix all the ingredients together & store in an airtight container in the fridge for up to 1 week.
2. Serve with milk or yogurt of your choice. Calculate separately.
Macro info per serving
Protein
14g
Carbs
53.5g
Fat
20.2g
Energy
352Kcal
