What as much as 20 Grams of Protein Appears Like (Plant-Based Breakfast)


High protein (160g) vegan day of eating

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By starting your morning with more fiber-rich plant-based foods and lean proteins, you’re more likely to have balanced blood sugar levels and set your day up for success. The following tasty recipes contain mostly (if not all) plants and up to 20 grams of protein to keep you full and satisfied all morning long. With 20-plus grams of protein per cup, there’s good reason this thick, creamy yogurt is a go-to breakfast. “Yogurt parfaits are hands-down one of my favorite high-protein breakfasts,” Rounder says. Dinner: I might make rice (4.3 grams) with two toppings: a tomato sauce based lentil curry (18 grams) and a vegetable coconut curry with carrot (2 grams), potato (5 grams), and cauliflower (2 grams), that would equal 31.3 grams of protein (the protein was calculated based on this plant based food chart listing food in grams of protein https.

Protein is found in a variety of foods, including meat, poultry, seafood, dairy, beans, nuts and whole grains. According to the USDA Dietary Guidelines, women need 46 grams of protein and men need 56 grams of protein (but this does vary depending on. What Does 30 Grams of Protein Look Like?

Generally speaking, a solid and protein-rich meal contains at least 30 grams of protein. Below is a great resource on what 30 grams of protein looks like in food form, whether it be animal or plant-based. Use it as a go-to list (you can hang it on your fridge!) when menu planning and meal prepping.

All of these first meals provide at least 20 grams of high-quality protein, lots of fiber for added fullness and no more than 450 calories. Hi-Pro Oatmeal with Greek Yogurt What: 1 cup high-protein oatmeal (e.g., Kashi GoLean or add 1/2 scoop protein powder to your oats before cooking) with ½ cup non-fat or low-fat plain Greek yogurt with 1 cup fresh fruit. Consuming 30 grams of protein first thing in the morning prevents a mid-morning blood sugar crash and keeps your metabolism humming all day. It also helps build lean muscle mass, which means the more muscle you have, the more calories you burn sitting at your desk.

To help you visualize what a breakfast with 30 grams of protein looks like, we. Next, blend the carrot in the food processor and add into the same bowl as the oats and hemp hearts. Do the same with the chickpeas to mash them up and add into the same bowl. Add in all the seasonings and mix well.

Also add a tiny splash of water if the mixture looks to dry. Ever wondered what 70 grams of protein looks like on a plant-based vegan diet? I know I have!

After I wrote my Prenatal Supplement post, I received requests for a post on protein so I thought this would be a good follow up post. When I found out the recommended protein intake for pregnant women is 70 grams I worried how I would fit it all in. High Protein Vegan Meal Plan. Breakfast.

This Chocolate Black Bean Brownie Smoothie from Hey Nutrition Lady gets your day going with 19 grams of plant-based protein. Snack. Grab a one-ounce serving of almonds for 6 grams of protein. Lunch. Kung Pao Tempeh provides about 18 grams of protein per serving.

Serve it over 1 cup of cooked quinoa for.

List of related literature:

The typical American or some European diets distribute protein intake unequally in such a manner that lower amounts of protein are consumed with breakfast (>10–14 g of protein) when compared to dinner (>15 g).

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

As an example, a three-quartercup serving of cooked legumes provides 11 g to 13 g of protein, which would need to be supplemented with 1.5 cups of cooked cereal and three to four slices of whole-grain BREAD to provide adequate, balanced protein.

“The Encyclopedia of Nutrition and Good Health” by Robert A. Ronzio
from The Encyclopedia of Nutrition and Good Health
by Robert A. Ronzio
Facts On File, 2003

The MyPlate food groups that provide the most protein per serving are the dairy and protein groups; 1 cup of milk provides about 8 g of protein, 1 oz of meat about 7 g, and ½ cup of beans and other Rice and beans legumes 7 to 10 grams.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Six to 20 grams of protein, along with a source of carbohydrates, can be obtained by consuming any one of the following: * 3 oz turkey or roast beef sandwich on whole wheat bread 8–12 oz yogurt with 4 cup mixed nuts 8 oz milk/soy milk mixed with an instant breakfast packet

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

It is 20 percent protein (gram for gram, it has five to seven times more protein than meat, eggs, or cheese), is 15 percent brainbuilding oils and lecithin, has sixty-three minerals and most of the B vitamins, and has vitamins C and E, nucleic acids, 5,000 enzymes and coenzymes, and essential fatty acids.

“Spiritual Nutrition: Six Foundations for Spiritual Life and the Awakening of Kundalini” by Gabriel Cousens
from Spiritual Nutrition: Six Foundations for Spiritual Life and the Awakening of Kundalini
by Gabriel Cousens
North Atlantic Books, 2005

Roughly 400 grams of cereal supplies 1,600 kilocalories and 56 grams of protein, though cereals do lack certain necessary amino acids, so a little animal protein or complementary plant protein would be needed to round out the Egyptian diet.

“The Egyptian World” by Toby Wilkinson
from The Egyptian World
by Toby Wilkinson
Taylor & Francis, 2007

This meal has about thirty grams of protein.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

For a 75-kg individual, the RDA represents 60 g of proteins/day, or if distributed evenly across three meals, 20 g of proteins/meal.

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

A 3% oz (100g) portion (approximately V2 cup) of Cooked broad beans supplies about 8 g of protein, equivalent to the protein in 1 oz of lean meat.

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

Figure 9.1 An overview of protein metabolism.

“Introduction to Nutrition and Metabolism” by David A. Bender
from Introduction to Nutrition and Metabolism
by David A. Bender
CRC Press, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • The data for breakfast is a meal you shouldn’t skip???? Head scratcher… I eat my tofu scramble with spinach and oatmeal breakfast 12pm every day for over a year and I haven’t died yet..

  • Damn your vegan meals sound and look awesome! Never tried most of those before actually in that particular way or combination!:) Thanks for making this:)

  • Some of these comments by non-believers are ��. To each their own. Do research, try it yourself, give it a chance. If it doesn’t work, fine. But don’t mock those that it does work for.

  • the pancake recipe was fantastic…as for the soy ingredients be careful..as apparently the soy has some component that mimics the feminine hormones… I was having soy milk instead of normal milk and saw my libido goes out of the window and also the man boobs issue. After eliminating soy from my diet everything came back to normal. Everyone’s body reacts differently to food but if you notice any of those symptoms, it could be the soy. take care. cheers

  • is this recipe accurate? when I add all these ingredients together the macros for me are
    Calories, 552
    Carb, 49,3g
    Fat, 19,9g
    Protein 21g

    Yours are
    Calories, 763
    Carb, 103g
    Fat, 25g
    Protein 30g

    Its like such a big difference too.

  • SHE SAID GRITTTSSS, VEGANS BE SLEEP ON THE GRITS MAN. ALL THIS DAMN OATMEAL… don’t get me wrong, I love the oatmeal, but grits are a GREAT alternative when you’re on an oatmeal overload.

  • A note about the way Esselstyns eats his oatmeal, he eats it raw, uncooked, just with the oat milk and fruit, when I heard this I thought gross, but I tried it and it’s one of my favorite things to eat now that I’ve gone vegan, I put bananas and blueberries and frozen raspberries they make the milk turn pink and appetizing, doesn’t even need date sugar like I first started putting.

  • I’m loving oatmeal tsampa for breakfast. It consist of steel cut oats roasted barley flour made fresh, freshly ground flax seeds and oat milk and almond flour. It lowers my blood pressure so much its amazing cuz I have high blood pressure and it taste great ��

  • I really don’t like oatmeal but when I’m force to eat it, I usually mix it up.
    PB&J, with banana.
    Carob chips, walnuts, & berries.
    Cranberries, sunflower seeds, & pecans.
    Berries, pecans, and pumpkin seeds.

  • I want to find a VEGAN doctor in Brooklyn, because I want a doctor with a working brain, but have been finding it hard if anyone knows one please tell!

  • A person can live a long healthy life without eating any animal products. A person can life a long healthy life with eating some animal products. I doubt that very many people can live long, healthy lives if they eat very little else but sweets, processed meats and potato chips… but I am sure a few can.

  • 5 whole grain 6 bean bowl every day huge diversity in grains and beans to kick start the day. Add on berries, some seeds and soy milk

  • I hate the horrible constipation I have experienced by going vegan. A gallon of water a day, nothing but veggies and freaking constipated!!

  • Great info! Thank you so much. Have the recommendations changed given COVID19? How does one sanitize/kill viruses on fresh fruit such as berries?

  • What is soy chops? 2:05 whats millets? Tofu has GMO in it, doesn’t it? I heard it makes mens boobs bigger. What do you think. Can you give us more ideas?

  • This extraordinary cholesterol guidebook “Hοzantο Axy” (Google it) is an innovative manual I simply started to use. Particularly, I started using it to lessen my cholesterol level at the recommendations of my MD. Every single day, I need to obtain a caplet. This should be done for just two months. It has reduced my cholesterol level to 30 points. I certainly will carry on using this product and in addition endorse it to my family members..

  • Thanks for your diet sharing. That’s exactly what I was looking for: vegan diet without protein supplement (or any other supplement!)
    But I wonder how you can manage to eat all this quantity!??
    I’m trying to do so, but I’m 72kg and I’m not able to eat as much as my expected diet requires.
    I’m still having doubts and reflexions, I need an afternoon (healthy) snack in addition to the 3 usually meals to pack more calories and proteins in my diet.
    And last: for a french guy, it is very hard to say goodbye to breakfast with bread and jam:-(
    I don’t manage to start day with hummus…

    Anyway, thanks a lot for your videos, and I hope you’ll give us more diet videos.

  • Although I like oatmeal and smoothies, I sometimes would love to have other plant based options for breakfast.:) Oh I love the grits option. Lol

  • 476 dislikes, from random people on YouTube who, I assume, disagree with a large number of long-term medically trained doctors and practitioners. Literal evidence that there’s always a handful of people that are unreachable, because they’re that stupid, closed minded and in their own bubble.

  • What about all the glyphosate in oatmeal? The alarming levels of this dangerous pesticide in practically all oatmeal brands is criminal. Oatmeal may once have been the indispensable staff of life for countless generations of bog and glen dwellers, but not so since Monsanto and all the other fine purveyors of toxic waste got their greedy little digits on our food supply. Nowadays, I don’t have breakfast. I eat but once a week and have reverted to the selective cannibalism of my forebears, but non-GMO vegans are getting increasingly difficult to source.

  • My breakfast diet is similar to most of these. Oats, berries and fresh fruit. The key thing I’m after are the microflora inherently riding with this uncooked food. It’s funny but not one person in this video mentioned this. I believe this is the key ingredient.

  • I want to shift to an all plant based lifestyle. While my husband supports me, in no way will he get on board. Makes things a little difficult.

  • You forgot acais is very good and VeRY expensive too…and try aronia fruit guys,way better tyan acai and way cheaper…I sell it cheap,dont buy acai expensive shit

  • 1 cup oats. 1 smashed banana, pumpkin & sunflower seeds, goji berries, raisins, hemp seeds, ground flax, raw cacao nibs, home made almond milk. Stunning ��

  • The mini pancake cereal looks sooo good I need to try this �� can’t use lotus cause I’m gluten free but I can try with something else. ❤️

  • @ 1:26 isn’t hempseed containing a complete protein? Just the right balance between omega 3and6…… same as quinoa. Just saying…
    @ 2:29 QUAKER????!! Oats?! Aren’t those gmo to the MAX?
    Can’t believe my ears!

  • my go to breakfast, even before going vegan, is oatmeal with flax or chia seeds, banana or apple, with cinnamon and sweetener. best breakfast hands down!!!!

  • How amazing! You are doing the right thing. �� Let’s all Get Back to the Basics! God told us in the beginning, didn’t He? but We thought we were wiser than God and knew what was best for us.
    Genesis 29-31: “And God said, “See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food. Also, to every beast of the earth, to every bird of the air, and to everything that creeps on the earth, in which there is life, I have given every green herb for food”; and it was so. Then God saw everything that He had made, and indeed it was very good. So the evening and the morning were the sixth day.” See? Green herb ��, fruit ��, seed. For food..And indeed it was very good!

  • This cholesterol guide “Hοzantο Axy” (Google it) is an exciting new remedy I simply started to look at. Particularly, I commenced implementing it to lower my cholesterol at the advice of my MEDICAL DOCTOR. Everyday, I have to obtain a caplet. This should be completed for two months. It has reduced my cholesterol to 30 points. I will surely keep on making use of this product and even endorse it to my very own relatives..

  • I also do overnight oats with oatmilk, dried fruit, and the big three seeds: ground flax, chia, and hemp hearts. I have started adding those three to my apple-banana-kale smoothies, too

  • And yes my other question…you having breakfast where you mentioning that you have 49 grams of protein. But that is not full protein. Lentils need more ingredience to make it full protein (like for example red beans and rice is full protein) What about this one? Thanks

  • Oatmeal has a calming effect, it should be consumed at night, organic free range eggs cooked on low heat sunny side up in grass fed butter/ slices of avocado on the side works for me. ����

  • I got a challenge by my personal Medical professional to get my cholesterol level lower to under 200 or he wished me to have a statin. However I went to one more treatment to have. And tested out applying this particular cholesterol guide “Hοzantο Axy” (Google it). To my surprise, it works. It’s decreased to 200. This is certainly all without that nasty fishy taste along with other tablets..

  • And this is the point of problem with vegan eatingyou have carbo higer than protein in every meal. And this is too much carbo for me:( But of course i like Your channel very much, and Your lifestyle much respect.

  • what abouT those people cant afford to buy anything. what should we do but we want to gain muscle too like every bodybuilder did? can someone give piece of advice what to eat? ✌

  • Thanks for tuning in! What recipe ideas do you wanna see next? let me know! If you need more ideas, check out my New eBook: https://jonvenus.com/tasty-vegan-meals

  • Those pancakes look lovely, I’ll try that, ta for the simple recipes, I’d put some peanut butter, jam and banana ontop though, not that fussed on hummus. The last meal, you ate the tofu raw? sounds nice but I didn’t know you could eat a lot of it raw like that.

  • I make cashew milk from scratch with the vitamix was looking for protein powder but found this so this is going to be delicious, didn’t think I could put my hemp hearts in the oatmeal thank you.

  • Oh man the breakfast already got me

    Millet or also knows as Kasza Jaglana ;^)

    You are eating tofu as it is? Slighlty frying them will make them taste nicer tho

  • Think everyone thats plant based mostly goes for the oat option for breakfast I like having overnight oats because its nice and cool in the morning and ready to eat I usually have vegan creatine and protein powder cinnamon chia seeds linseed banana nuts dark chocolate 85 percent cacao and medjool dates with oat milk the level of sweetness is just amazing and to think its mostly natural sugars

  • I love all these foods. Oatmeal is a staple, but many mornings I have a banana and avocado toast. I also LOVE overnight oats. I’m not a vegetarian….but I play one for breakfast and often lunch

  • I really appreciate recipes like this that do not contain expensive ingredients that are hard to find in small towns. Also the tips on adjusting to suit personal goals are super helpful. I recently found your chanel & it’s now my go to for learning about vegan nutrition I was 90 % there then you & Nimai Delgado finally convinced me to go commit to whole food plant based diet.

  • I’ve been having my oatmeal with banana, hemp seeds, coconut oil, Kerrygold butter and Stevia for a long time. It’s so good and keeps me from snacking as I stay full for hours.

  • Jon bruh literally all your recipes are just a concoction of peanut butter some seed and some grain. Those are all incomplete proteins,

  • What do you advice someone who doesn’t exercise when it comes to diet?…i mean personally u don’t exercice much u do light hiit workouts but I’m lost when it comes to diet..is your way of eating bad for me?

  • I dislike the fact you are vegan over being vegetarian, but you are a very simple/humble human, like every human should be. It’s good seeing your videos.

  • What delicious looking recipes! Yummy! I’m especially impressed because they each looked like millions of calories but actually only turned out to be mostly around 500.

    It’s pronounced zan-than (the Xanthan gum). 😉 x

  • I’ve been subscribed for a couple years, I’m not a vegan but I am a lactose intolerant and you have a lot of recipes that suit for me and I really enjoy the healthy food recipes you come up with. Thanks for putting in a lot of effort in your meal prep etc. videos, because they give a lot of detailed information about different foods and the nutritional benefits they have.

  • Wow! You are pretty interesting guy, calm and intelligent. Watching your videos for some time and very excited about them! Keep it going, nice channel! Best real calisthenic athlete videos without any commercials and other bullshit.

  • Awesome pancake recipe idea, it’s also great for someone who has to eat gluten free.:) Have been making them for a while now, I usually add some ground flax seed for fiber and some chick pea flour to thicken it up.
    You should look into the way legume proteins are digested, though, since not all of them can be digested by the human body at once, so you can’t put all of it towards your protein count. Some combinations of legumes kinda “help” each other to be digested more easily. In general, you can lower most negative effects legumes have on your digestive system (flatulence, bloating etc.) by thoroughly soaking and/or cooking them. Since you’re vegan, I assume you eat quite a bit of legume products, this might help just in case you ran into problems so far.
    Btw: Have you tried tempeh? It’s a very easily digestable soy product since the fungus that “ages” the soy beans breaks down some of the components that lead to the same unwanted side effects as in other legumes. Packed with protein, easy to make a home, very tasty when fried.

    Love your channel, keep it up.:)

  • Hey Jon i put in oat bran 120g, 1tbsp chia seeds, 4 tablespoons hemp seeds, 1.5 cups soy milk unsweetened, comes in at34.5 grams fat _ 71.1 carbs _ 41.2 grams protein _ 847 total calories.
    And i add a banana to that.
    I am currently in a phase where i am trying to gain but at the same put in muscle mass.

  • I don’t use protein powder what could I use instead ������������‍��Love waffles with berries and syrup. I need to get a waffle maker xxxx

  • Great recipe! I will have to add hemp seeds to my oatmeal. I add 1 tablespoon ground flax seed in my overnight oats. Do you think hemp seeds work well for chilled overnight oat mixes?

  • Hi! love the video! I just wanted to give you a heads up figs aren’t vegan (I know I was surprised too but it’s kinda like a wasp relationship similar to bees with honey)

  • Still trying to figure out the 30 grams of protein. 10 from the hemp hearts, 5 from the oats, 6 from the soy milk, 3 from the peanut butter. Where am I missing 6 grams of protein?

  • I mix bananas n oats make a cake,, add in sunflower seeds and dried cranberry, other ingredients,, bake,, so good,, loved ur recipe,,

  • I use date paste instead of maple syrup, just water and dates in the blender, if not a high powered blender, just soak them first.

  • The way a lot of people eat oatmeal in Sweden is by cooking the oats in water (and salt) and once in the bowl adding lingonberry jam (or apple sauce) on top and then pour over some milk.

  • I hope this is not your only meal for breakfast!
    I cant get the morning started without a big bowl filled with coco/almond/soy milk 200gr oats 4 choped fruits depending on season 2 tbs hemp 1 tbs flax handfull wallnuts 1 tbs cacao powder and nibs 1 tsp cinnamon 2 tsp ginger 1 tsp kurkuma if i dont add half a scoop of vivo life protein ❤

  • I think 30g of protein with 103g of carbs and 25g of fat is not high protein. The term “high protein” means you have more protein with moderate or less carbs and fats

  • I put soy milk, chia seeds, pumpkin seed powder, spirulina, and as toppings i put granola, goji berries, bluberries, cinnamon and a bunch of fruits on the side

  • i never said that: this may be the best what i eat in a weak ( breakie ). looooved it!! defintely gonna try some of these, so creative!!

  • I like coconut water in my oatmeal. Less fat than plant milk but sweeter. I’m trying to lose weight and I have a huge sweet tooth so that’s important to me. I do still use a little bit of stevia but not nearly as much as I do when I use milk. I was cutting up the banana and cooking it in with the oats so I learned a new technique today lol. And then I use whatever frozen fruit we happen to have on hand, which I also cook in with the oats. If there’s fresh fruits available that would go good with the oats I use that instead of frozen.

  • So no B12, no creatine, no carnosine, no vitamin D3, no DHA, no Heme Iron, and no taurine, and little to no zinc What you do get is a bunch of anti-nutrients, that stop you from using effectively any of the aforementioned nutrients, lots estrogen and lots of insulin.

  • LEILAAAA, PLEASE ANSWER ME!!! Can I use unflavoured protein powder (whey) to make these recipes? They look insanely amazing and I want them really bad, but I can’t have flavoured protein:(((

  • I have solution for u make a full pancake and then cut into different shape by a cookie cutter. Time saving. I do try your recipes it’s very tasty and awesome, I just add extra proteins

  • For anyone who thinks protein powder is a must have, it only gives 9% more results. It’s just too convenient and makes us forget to eat the foods that matter like this ��

  • Did you.. did you really just say “ay-gav” lmao. It’s all short vowel sounds gurl. Although in British pronunciation you can also say “a-gave” as in I just gave you a lesson, with the first a as a short vowel.

  • Could you tell me some more quick-to-cook high-protein foods for meat-replacement? I’m eating like 500g chicken meat everyday and i really want to reduce it because i find it kinda perverted to eat like this no matter how many vegetables i eat as well. I feel like meat 2x 3x a weeks is definintely enough. I’m getting pretty disgusted by my chicken consume at the moment.

  • ❤️❤️Taking care of our health is an important part but I feel that many of my friends are losing muscle mass���� so I encourage you to watch this video. ���� WATCH IN MY CHANNEL. ����

  • Flax and Chia seeds are full of lignants that kill testosterone. Ok for women, but not for men. Bad dietary advice on this video. Disappointing.

  • YAYYYY I love finding macro friendly vegan recipes! Could you please do a recipe for protein brownies and banana bread? I find that mine always turn out too mushy with soy or pea protein powder.

  • I’ve been vegan for a year now and I’m still struggling what b.fast should i made every.single.day, but… Thanks to this! you gave me an idea ����������

  • I’ve just discovered your channel and I must say I am so grateful for that! Everything looked so tasty and the aesthetic of the video really calmed my anxiety. You are such an inspiration Keep it up!

  • Did you actually manage to make vegan souffle pancakes, I’m so impressed lol. I tried with aquafaba, but it could only work in the oven..

  • you had me at seven days of breakfast, oof, i liked before i was a second into this thing. im really grateful that youtube suggested this video for me because i love brekky (i even have it for lunch and din) and i’m just so happy that there’s finally a vegan who praises breakfast so much. definitely going to try these recipes later on, you have a new subscriber! xx

  • My problem with vegan protien is it seems like it always comes with fat (seeds, nuts, tofu)
    Exceptions are peas and beans/legumes.

  • the recipes look great! try to adjust your audio so that the music is either quieter or you’re talking louder so i don’t have to mute the video xx

  • Funny how you all take advice from “doctors” who not one of which look healthy. humans are not herbivores, we are not even omnivores. We are carnivores by nature. The carnivore diet/keto has completely changed my life for the better, while to be vegan we must eat manmade heavily processed foods and oils which not even found in nature as well as supplements which if you have to supplement then by definition your diet is lacking nutrients. Wake up people they are pushing this diet not for the animals it is for profit and mind control!

  • U should adjust your voice, and music at a better ratio because I could not hear you, and when I did, I had to sound off because of the very loud music…:)

  • Amazing!! You make those breakfasts look ���� and sooo delicious! I’ve been cooking many pancakes and bowl cakes recently for breakfast (also trying to make them look very aesthetic and delicious ��), which are very similar to your recipes (with gluten free flours like chickpea or soy, and protein powder). But now I want to try your recipes to give it a twist on the ingredients and toppings! Thanks so much! ��

  • I thought the research pointed at skipping breakfast for long jeopardy, and the must eat breakfast beliefs has been debunked, & doesn’t eating smoothies make you overweight because your body can’t digest all the sugars that fast because digestion starts with chewing.???

  • Wow just found your channel. I am amazed. That food looks soooo delicious, and yet so healthy and creative. And you seen so sympathic and genuine. I am glad I found your channel, for real:)

  • Finally someone who loves breakfast as much as I do! I never understood people who skip breakfast or just drink coffee like NO. Breakfast is the meal I go all out for sometimes.

  • What’s the custard you’re recklessly pouring on the crumble please?:D I tried replaying that part dozens of times but still couldn’t understand the brand:)

  • WOW!!! All these recipes look absolutely amazing well done, i am definately going to try these out all of them look delicious and beautifully presented! Thank you!:0) x

  • Fruits spike my blood sugar,oats, and ALL grains even whole grains including quinoa spike my blood sugar and make me gain weight fast! No thanks to plant based

  • Those french toast sticks are genius!!!! Been craving although have been trying to eat cleaner / higher protein meals & this is perfect!

  • Perhaps I don’t entirely get it, buy aren’t some of these numbers off? For instance, your cronometer counter shows 378calories for 100grams of millet, which is right when it’s dry. But if it’s cooked, doesn’t the calorie count change?
    In other words: if 100g of dry millet equals 378kcal, is it still 378kcal after being cooked?

  • Hey Leila. Splendid and I am a beginner cook ����‍�� and you make your Recipes look so easy! I must try doing your bakes for sure. Thank you for inspiring me and splendid video as well. Would you be able to dm recipes on InstagramI am sophie d lol �� xxxx or are all your recipes in your ebook? I got through American plant based e bundle
    Thanks you and love berries as well and so vibrant like a rainbow ��. Love your Channel and I have subscribed xxxx my dog says woofs xxxx

  • Recipe for Meal 1:
    Lentil Pancakes with Hummus and Vegetables

    130g green lentils, blended into flour
    30g sunflower seeds, (using coffee grinder) ground into flour

    Add water, and mix to obtain the consistency of a thick paste.

    Chop up:
    1 red bell pepper
    1 bunch of parsley

    Pour pancake mix onto preheated frying pan.
    (No need to oil the pan because of the high oil content in sunflower seeds.)

    Cook for 5 to 10 minutes on each side.

    Spread hummus on the pancakes and top with vegetables.

  • Pro Tip: I wouldn’t cook the hemp seeds in your oatmeal because the oils in hemp seeds have a low smoke point and the heat could denature those oils. Just add them in after cooking.:)

  • I almost always do 3/4-1 cup of oats, 1 scoop vanilla protein powder, unsweetened almond milk topped with blueberries & strawberries. Sometimes I add chia seeds! Or I’ll mash a banana instead of the strawberries & blueberries and use powdered peanut butter on top!

  • Okay I’m all for this recipe it looks so healthy and tasty but I definitely cHokeD on the calories ahah. Wish I was a 6ft bodybuilder who could afford a casual 700cal breakfast ����

  • Your sum is incorrect in the first table. 460 + 175 +278 = 913. How many calories do you consume daily if you want to gain weight and excercise? I ask because I have gastritis and cannot have large meals, so Im trying to find optimal calorie intake, and we have similar height and body build.

  • They say we must eat breakfast like a king. I ask my medical students what does the king of the jungle (the lion) eat? In addition to natural living things not eating early breakfast, breakfast itself came after the 15th century, probably prompted by companies that benefit from sales.

  • Soya chunks cannot be taken regularly by males as it may increase estrogen levels in males.
    Wish to see more veg meal ideas on your channel.:)

  • Weekdays: 32 oz Green Smoothie Weekends: Southwest tofu scramble in homemade chickpea flour flatbread and roasted sweet potato home fries, or Chocolate Spelt Waffles & Berries

  • I love all the recipes but all your proteins comes from the proteins powder. Should be nice to see more recipes without the powder ☺️

  • My breakfast….includes….5 large bananas….1 apple…1 cup boiled oats…blended in a high speed blender…and a pomegranade pearls o top of it….heaven….

  • My daily lunch outmeal: Oats, sunflower seed, pumpkin seed, chia seed, blueberries, one banana, one apple, one scoop vegan protein, dash of cinnamon, some water. 3 minutes in the microwave owen, Delicious!

  • today I baked the crumble thing but with apples instead of berries and OMG IT THE BEST THING IN THE WORLD, the best thing is that you can have it for breakfast because is healthy:)

  • Hello, new follower✌��Something I’ve been very confused about when it comes to macros and tracking calories. When active or exercises do you replace those calories lost? So if eating 1,800-500 from training do you eat back those 500? This is one thing I never understood?

  • When sis said she would make some grits with nutritional yeast and jalapeños I was like “Girl, you betta day that!!” Everyone loves cheesy grits!!!!

    The South

    #gritsareBOMB ��

  • The pancake meal was genius. Another variation that comes to my mind is to top the pancakes with a date and walnut spread and banana slices on top. Thank you for these wonderful videos simple and easy food preparation is what I like too:-]

  • hello, nice to meet you. i have been on a healthy diet for many years. my humble opinion is that this is way too much protein, i´d suggest you try eating a fruit-based diet, with enough calories, and the addition of small amounts of high-protein foods (in my case, i eat six raw eggs a day, i couldn´t make it on vegan, i tried for a few years). with this particular plan, i am having more energy than ever, and feeling great overall.
    granted, i eat like four or five kilos of fruit a day.
    just my two cents.


    axel from argentina

  • Hey Training pal, I love your food related videos and wish you’d record more about this most important topic considering training. Can you tell me what soy chops are and what I can use in exchange?

  • I’ve found plant based breakfast to be very limiting in choices. Either it’s highly processed (imitation of animal products) or very limiting, whole plant choices: oatmeal, avocados toast, but butter or hummus or refríes beans on toast.

  • We add peanut butter, flax, sunflower seeds, some chopped nuts and fruit such as raspberries and blueberries. The meal will keep me full for most of the day:)

  • Hey Jon you’ve made an Older lady of 64 in the UK very very happy tonight and that’s not just about the recipe with oats, what a beautiful boy…. I make cold Oats by adding cup of oats, dried apricots, dried dates, chia seeds, quarter of a sliced apple, with hazelnut or cashew nut milk and some water, stir it around to mix well, put cellophane around it overnight and store in the fridge, have for breakfast after a glass of warm water and lemon juice… So delicious…. All my love Paula xx

  • I am getting into calisthenics and looking to gain lean muscle mass! I am on the path of becoming a vegan but I just started my becoming a vegetarian for like two weeks now loving the new life style and love your videos! Thanks for sharing