Are you a vegan bodybuilder looking for breakfast ideas?
Finding the perfect breakfast to kickstart the day is essential to keep you motivated and energized in the morning.
No matter what your goals are, take a look at the following list for all the delicious, easy, and nutritious ideas we have for you.
High Protein Vegan Breakfast Smoothies
Nothing is more versatile and easy than a smoothie. You can pack a lot of vitamins, minerals, and a good amount of protein in a delicious to-go breakfast.
This collection of smoothie recipes includes ideas for protein smoothies both with and without plant-based protein powder with a protein range between 10 grams to 40 grams.
To make it even easier, it is a good idea to keep frozen food that is already sliced and split into servings so you can just grab one and it to the mix.
Without further delay, here are some of our favorite vegan bodybuilding smoothies and -of course- their macros.
1. Chocolate Breakfast Smoothie (Protein Powder Free)
This 7-ingredient, plant-based shake deliciousness contains 23 grams of protein without added protein powder. The chocolatey flavor that the cacao gives it makes you feel almost guilty since it feels like an indulgent dessert.
It is also gluten-free and freezer friendly.
Ingredients
- 1ripebanana(peeled and frozen)
- 2Tbsphemp seeds
- 1/4cupgluten-free oats
- 2Tbspnatural salted peanut butter(or nut butter of choice)
- 1Tbspchia seeds
- 1 – 2Tbspcacao powder(to taste)
- 1 ½ – 2cupsunsweetened almond milk
- 1 – 2pitteddates or maple syrup(to sweeten //optional)
Nutrition Per Serving
- Calories:645
- Protein:23.3g
- Carbohydrates:64.9g
- Fat:36.6g
- Saturated fat:5.2g
- Fiber:13.7g
- Sugar:18.4g
- Sodium:265mg
- Potassium:1384mg
2. Superfood Protein Vegan Smoothie
This Superfood Protein Shake is packed with essential vitamins and minerals thanks to its superfoods and healthy seeds. It will help boost your energy levels and provide you with plenty of protein and healthy fats. The maca is known to help regulate your hormones, improve your mood and increase your performance.
Ingredients
- 3 ripe bananas, fresh or frozen
- 2 tablespoons of cacao nibs
- 1 tablespoon of maca powder
- 1 tablespoon of chia seeds
- 1 teaspoon of hemp seeds
- 2 cups ofalmond milk
- 1 teaspoon of pure vanilla extract
- 2 large pinches of Himalayan or sea salt
- Goji berries (for toppings and extra antioxidants)
Nutrition Per Serving
- Calories:648
- Protein:17 g
- Carbohydrates:102 g
- Fat:15 g
- Fiber:13.7g
- Sugar:22 g
- Sodium:778 mg
- Potassium:1384mg
3. Green Hero Vegan Smoothie
If you are looking for nutrition in a glass, look no further. This smoothie not only is a complete source of plant-based protein but also contains omega 3-6-9 fatty acids and a high amount of fiber. It is perfectly creamy and sweet without needing a banana but you can always add a touch of liquid sweetener.
Ingredients:
- 1/2 cup fresh red grapefruit or orange juice
- 1 cup (25 g) kale or baby spinach (for a milder flavor)
- 1 large sweet apple
- 1 cup chopped cucumber
- 1 medium/large celery stalk
- 3 tablespoons hemp seeds
- 1/3 cup frozen mango
- 4 ice cubes, or as needed
Nutrition Per Serving
- Calories:400
- Protein:14 g
- Carbohydrates:58 g
- Fat:14 g
- Fiber:12 g
- Sugar:30 g
- Sodium:90 mg
4. Berry Gainer High-Protein Smoothie
This a very filling, calorie-dense smoothie. It is perfect for those trying to pack a lot of calories into one meal. Without adding protein powder, this smoothie contains 20 grams of protein, an ideal balance of omega 6 and 3, fiber, and anti-inflammatory and digestive properties thanks to the ginger.
Ingredients
- 1 cupfrozen wild blueberries
- 1 cup offrozen strawberries
- 2 cups baby spinach
- 2 tablespoons maple syrup
- 1 1/4 cups water
- 2tablespoons almond butter
- 3 tablespoons hulled hemp seeds
- 1-inch fresh ginger, peeled and roughly chopped
- 1/4 cuprolled oats
Nutrition Per Serving
- Calories:680
- Protein: 23 g
- Carbohydrates:84 g
- Fat:36g
- Fat:34 g
- Sugar:48g
- Sodium:43mg
5. Super Green Breakfast Smoothie Bowl
Smoothies Bowls are like Smoothies 2.0. Not only you get two eat 2 servings of fruits and vegetables in your first meal, but you can turn them into a more complete breakfast and customize it to your needs by adding a few ingredients.
Like with smoothies, the possibilities are endless, but this Super Green Smoothie Bowl caught our eye for being packed with tons of greens and customizable toppings.
Ingredients
Smoothie
- 2mediumripe bananas(sliced and frozen)
- 1/4ripeavocado
- 1cupfresh or frozen mixed berries
- 2large handfulsspinach
- 1small handfulkale(remove large stems)
- 1 1/2 – 2cupsunsweetened non-dairy milk
- 1Tbspflaxseed meal
- 2Tbspsalted creamy almond or peanut butter(optional)
TOPPINGS(to choose)
- Granola
- Raw or roasted nuts(almonds, pecans, walnuts, etc.)
- Roasted unsalted sunflower seeds
- Shredded unsweetened coconut
- Fresh berries
- Hemp seeds
Instructions
- Add all smoothie ingredients to a blender and blend until creamy and smooth. Add more almond milk (or water) to thin. (For more sweetness add banana or maple syrup)
- Divide between 2 serving bowls and top with desired toppings!
Nutrition Per Serving (1 of 2)
Note: Nutrition information is a rough estimate calculated with nut butter and without toppings.
- Calories:310
- Protein:7.9g
- Carbohydrates:41.5g
- Fat:15.6g
- Saturated fat:1.9g
- Sodium:171mg
- Fiber:9.5g
- Sugar:19 g
6. Fluffy Vegan Protein Pancakes
These Fluffy Protein Pancakes might seem like a treat or cheat meal, but they are actually very macronutrient friendly and you only need 4 ingredients to make them
. Choose some berries as your topping of choice ad you’ll be also getting some nutrients with this yummy high-protein breakfast.
Thanks to their carbohydrates, these work great a few hours before a workout to serve as an immediate source of energy or shortly after on to restore glycogen levels. Pancakes gains anyone?
Ingredients
- 1 cupall-purpose flour
- 1/4 cupvegan protein powder of choice. I used LivBody Cinnamon Coffee Cake
- 1 tbspbaking powder
- 1/2 tspsea salt
- 1 cupwater + more as needed
- 2 tbsppure maple syrup,stevia powderorliquid stevia drops
Instructions
- Mix the dry ingredients in a bowl.
- Add themaple syrupor liquid sweetener of choice, then add the water slowly.
- Mix it until “just mixed.” It should be quite thick and a little lumpy. (If needed add a little extra water).
- Cook in a hot non-stick pan until bubbles start appearing on top of each pancake. Flip and cook for a few more minutes.
Nutrition Per Serving (1 of 2)
- Calories:295
- Protein:16 g
- Carbohydrates:60 g
- Fat:1.2 g
- Sodium:20 mg
- Fiber:3.5g
- Sugar:0.2 g
7. High-Protein Banana Almond Oatmeal
Oatmeal is not only a classic but it’s also a versatile, nutrient-packed, easy and filling breakfast. This recipe uses fresh bananas to add a natural sweetness and the almonds and seeds that make it a complete meal which will give you stable energy throughout the day.
It is very easy to make in the morning and eat warm but if you prefer, you can also leave it overnight in the fridge and it’ll be soft, gooey, and ready to eat in the morning.
Ingredients
- 1/3 of a cup of oatmeal
- 1 cup of soy milk
- 2 tablespoons of peanut butter (or nut butter of choice)
- Half a scoop of your favorite protein powder (I used LivBodyVanilla Birthday Cake because it mixes really well and well…tastes like cake)
- 1 tablespoon of chia seeds
- One banana
- 3 tablespoons of chopped almonds
- Handful of blueberries
Instructions
- In a saucepan at medium heat, pour in your soy milk and bring it to a boil
- When your milk is boiling, stir in the oats and reduce your heat
- After 3 minutes of cooking, add the peanut butter and protein powder and half of your banana. Let it cook for another 2 minutes.
- Pour it into a bowl and add the chia seeds, almond, blueberries, and the rest of the banana as toppings.
- Enjoy!
Nutrition Per Serving (1 of 2)
- Calories:779
- Protein:36 g
- Carbohydrates:74 g
- Fat:39 g
8. Breakfast Vegan Tofu Scramble
I have to admit it took me a while to get on the tofu scramble wagon, actually the tofu wagon at all. When I first went vegan I just assumed I wouldn’t be eating eggs and I was okay with that. But after trying a tofu scramble in a restaurant, I was impressed with the similarity both in texture and flavor (at least for my vegan palate), and now I eat them every week.
This Vegan Tofu Scramble contains 330 calories and 45 grams of protein for some very impressive macros. It also sneaks in some cauliflower rice and baby spinach for extra nutrients, flavor, and texture.
Ingredients
- 1(14-oz.) packagefirm organic tofu (crumble with a potato masher or your hands). There is no need to drain since water will evaporate in the pan.
- 1cupcauliflower rice
- 2Tbsp.nutritional yeast
- ½tsp.ground turmeric
- ½tsp.garlic powder
- ¼tsp. salt
- 2cupsraw baby spinach
Instructions
- Heat a large pan over medium heat.
- Add tofu and cauliflower.
- Add nutritional yeast, turmeric, garlic powder, and salt; mix well.
- Cook, stirring frequently, for 5 to 6 minutes, or until desired texture.
- Add spinach, mix and serve!
Nutrition Per Serving (1.25 cups)
- Calories:330
- Protein:45 g
- Carbohydrates:17 g
- Fat:19 g
- Sodium:158 mg
- Fiber:13 g
- Sugar:2 g
9. Breakfast Tempeh Sandwich
If you used to eat sausage for breakfast or are just craving something savory and ‘sausagey’ in the morning, this tempeh sandwich will cover all your flavor and protein needs. I find that tempeh by itself already has a similar flavor but this recipe involves a savory sauce that gives it an extra resemblance.
In case you are not familiar with tempeh, prepared to be amazed. Tempeh is a fermented soy product that can be a nutritious addition to your diet.
It is high in protein, prebiotics, vitamins, and minerals, that come with multiple health benefits. Its texture is firm but chewy texture with a subtle nutty flavor. It is often marinated to add more flavor but it can also be eaten ‘raw’ steamed, sautéed or baked.
Now for our recipe:
Ingredients
Sauce
- 3tablespoonssoy sauce or tamari
- 1tablespoonapple cider vinegar
- 1 1/2tablespoonsmaple syrup
- 1garlic clove,minced
- 1teaspoonsmoked paprika
- 2/3teaspoonblack pepper
Sandwich
- Oil in spray
- 18-ounce package tempeh
- 4 slices of vegan bread of choice
- 1/2avocado,sliced
- 1/2 cup baby spinach
- Ketchup / Dijon mustard (optional)
Instructions
- Mix all the sauce ingredients in a bowl
- Slice the tempeh in half, so you end up with two thin slabs. Slice each of those slabs in half so you have 4 thin slabs.
- Spray the pan with the oil spray (minimum) and place it over medium-high heat.
- Add the tempeh slabs and cook until the bottoms are brown (approx. 3 minutes).
- Pour the sauce over and cook one more minute until the sauce dries up and forms a thick coating on the tempeh.
- Flip the tempeh slabs and repeat until most of the liquid has cooked off.
- Place the tempeh, sliced avocado and spinach on the bread and add dressing as desired.
Nutrition Per Serving (1 of 2)
- Calories:49
- Protein:29 g
- Carbohydrates:17 g
- Fat:21 g
- Sodium:1617 mg
- Fiber:6.4 g
- Sugar:11.8 g
- Calcium: 200 mg
- Iron: 7ml
10. Vegan Peanut Butter Protein Bars
We all live pretty hectic lives and it is not always possible to sit down and enjoy an indulgent macro-friendly breakfast. But if we are prepared, that should not mean we can not stick with our plans and have a nutritious breakfast that supports our fitness goals.
These protein-packed bars use only 6 ingredients and only take 10 minutes to make. They are a great alternative to store-bought brands ingredients and cost-wise.
Ingredients
- 3/4cuppeanut butter
- 1cuprolled oats
- 1 1/3cupjumbo oats
- 1/2cupbrown rice syrup or maple syrup
- 1/4cupsoy milk
- 1tablespoon protein powder, I like to use this one
- 1/4cupvegan dark chocolate chips
Instructions
- In a saucepan at medium heat, warm the peanut butter, sweetener, and milk until liquid and smooth. Stir to avoid the mixture to burn. (1 min max.)
- In a large bowl, combine the jumbo oats, rolled oats, protein powder, and chocolate chips.
- Add the peanut butter mixture until it forms a dough.
- Transfer into a brownie pan covered with parchment paper
- Spread evenly into the pan with a spatula.
- Refrigerate one hour or freeze 30 minutes to firm up quickly.
- Cut into 10 bars.
- Store for up to 3 weeks in the fridge or pantry (texture will be softer).
Nutrition Per Serving (1 of 10)
- Calories:293
- Protein:10 g
- Carbohydrates:37 g
- Fat:13 g
- Fiber:4.2 g
- Sugar:14.3 g
11. Breakfast Chocolate Protein Chia Pudding
This chocolate pudding is as thick and creamy as a chocolate mousse but is actually a perfectly balanced and high-protein breakfast that will make you excited to wake up in the morning.
It is the perfect base for a wide variety of toppings so you can eat it for weeks without getting tired of it. Take 2 minutes to prepare it the night before and wake up to this nutritious breakfast.
Ingredients
- 3/4 cup soy milk
- 2 tbsp(24g)chia seeds
- 1serving (44 g) ofChocolate Protein Powder
- 2 tbsp(14g) cacao powder
- 1 servingliquid stevia(adjust to taste)
Instructions
- In a blender, add the milk andchia seedsand blend for about 30 seconds.
- Add the rest of the ingredients.
- Blend until smooth and creamy (adding extra milk if it’s too thick to blend).
- Place in a container and let it rest on the fridge overnight. (or 60 minutes minimum).
Nutrition Per Serving (serves 1)
- Calories:279
- Protein:14 g
- Carbohydrates:23 g
- Fat:13 g
- Fiber:15 g
- Sugar:0.2 g
Things to consider when choosing your breakfast
Vegan Protein
It is a common myth that vegans can’t get enough protein from a plant-based so it is normal to wonder how much protein you actually need to support your fitness journey.
The truth is your protein needs are strongly guided by your activity level and current goals. A sedentary vegan with no training regime will need a lot less than a vegan athlete or bodybuilder. On average, if you are an active bodybuilder you should be striving for 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day.
For more detail on vegan protein and where to find it, we recommend you check out this article.
Macronutrients
Whether your goals are to lose fat or to gain muscle, your nutrition plays a huge role in making it possible. You want to make sure you are eating not only the right amount of calories but also an ideal macronutrient ratio.
If you are not tracking your macros yet, you can use a calculator like the one at Macros Inc. to find out your ideal ratio and make sure you are eating to support your goals.
Recommended: Calculate Your Vegan Macros And Achieve Your Fitness Goals
Best Protein Powder for Vegans
Supplements have gotten something of a bad reputation since they used to be loaded in sweeteners and weird ingredients. Luckily things have evolved and nowadays you can find really good quality supplements with no additives or unnecessary ingredients.
A good protein powder is an easy way to help increase your protein intake without many carbs or fats. Most of them are now also formulated with a mix of different sources to help create a complete amino acid profile.
We kept the smoothie recipes of this article protein-powder free but you can also add a serving of your favorite one to them and jumpstart your protein for the day.
When choosing a vegan protein powder, make sure to check the ingredients and go for the ones without many ‘extra’ ingredients. Make sure to check out our favorites in this article.
Get 20% Off LivBody Vegan Protein Powder with code VEGANFITGUIDE
Final Thoughts
If you are a vegan athlete, bodybuilder, or are simply trying to start your morning with a nutritious breakfast, there are plenty of options for every taste, moment and need.
What did you think of these breakfast ideas? Tell us in the comments which one are you going to try next.
Recommended:
- 23 Vegan Recipes With Protein Powder That Are Not Smoothies
- 30+ Vegan Weight Loss Recipe To Drop Pounds Effortlessly
- Vegan Protein Sources [Chart] How Much Protein Is In Plants?
