Healthy Vegan Breakfast Recipes I Intermittent Fasting
today's post is (finally!) a food related one. You have been requesting this one on IG for quite a while now and today I finally took some time to sit down and put together my favorite vegan breakfast recipes for you guys. These ones are special because they are super easy and quick to make, nutrient-dense and fuel your body in the best way possible in the morning. If you are aiming for building muscle on a plant-based diet, these recipes are perfect for you. Talking about my break-fast, I also wanted to touch on the highly interesting topic of 'Intermittent Fasting'.
Definition of Intermittent Fasting
As most of you might already know from my Instagram, I am usually having my first meal a little bit later on in the day.
This method of eating that I am practicing for about 2 years now is called 'Intermittent Fasting'. This term basically describes the way of eating you choose (whether consciously or subconsciously) when you don't eat anything for a longer period of time than usual (starting from 12-14 hours instead of only 8-10 hours).As against what people would think it is, IF is not a diet (hence, it's not about eating less or restricting yourself), but rather just a way of eating and it still means eating in abundance.
All you basically do is having your meals in a shorter time window.
For me personally, this method of eating in a shorter time period works really well as I have noticed a lot of benefits from it. However, I also have a few friends who gave it a go and didn't like it at all. So I think it's a very personal thing as everyone is different and every body is different too.
It's the same as with a high carb / low fat or lower carb / high fat diet - some people crave more carbs, some more fats, and that's completely fine. Just try your best to listen to your body and do (whatever works for) you. Whilst some people like to still have 3 meals a day, I figured that for me personally it's way easier to only eat two big meals a day as it saves me so much time. I only have to decide 2x a day what to eat rather than 3x (lol, anyone else having a hard time making decisions when it comes to food?), I make bigger batches and don't have to spend as much time preparing food.
How I practice Intermittent Fasting
These days, I like to practice intermittent fasting in a very relaxed way. Back when I started in 2016, I did it rather strictly for 3 months and wouldn't eat anything until 1pm, then have a big brunch and a big dinner at around 6pm. When I was on holiday, I would be a bit more easy with it and also have some fruit alongside some coffee with soy milk for breakfast. After a while, I decided to listen to my body more closely and have breakfast at 10 am if I felt hungry because I couldn't really use my brain in a proper way and work efficiently if I haven't eaten anything. I know many people who say that being in this fasting state gifts them with more mental clarity and efficiency. Personally, I have come to realize that if I do work like making phone calls, writing emails, editing pictures, organizing, being on the go, cleaning, working out and all these less-brain focused activities, I can fast way, way longer than if I get to sit down and try to write something or study productively.
Funny how my body seems to need less fuel than my brain.
But again, that has just been my personal experience. Everyone is different. For some, it might work to study or do intense brain work all morning whilst not eating anything. For me, it doesn't. That's fine, I don't have to do a 16/8 split (eating in an 8 hour window and fasting for 16 hours) every single day. Sometimes, I snack late at night. Whatever. But for the majority of the time, fasting works very well for me and I usually do a 16/8 or even an 18/6 split. It always depends on the day, my hunger and my activities. In between my two big meals, I drink lots of water, tea or coffee (I also add soy milk although that's no longer fasting, but I don't mind).
Benefits of Intermittent Fasting
Here are some of the benefits I have experienced from eating this way:
quicker muscle growth (especially when I do fasted workouts in the morning)
less recovery time after workouts
more energy (I need less sleep)
fat loss (I look leaner without eating less, I actually eat more calories when I do IF - maybe goes hand in hand with the improved digestion? Idk lol)
feeling more satisfied after a big meal
So now that you know when I eat my breakfast and why, I am sharing my favorite easy, plant based, high protein and macro-friendly breakfast recipes with you.
I don't know about you guys but I need some variety in my breakfasts, at least from time to time. Although I would never want to miss out on my beloved soy yoghurt for too long, one some days I just really wanna treat myself with something different. Ever since I tried out coconut yoghurt for the first time, I absolutely fell in love with it!
My favorite brand is The Coconut Collab since their yoghurt is super creamy and smooth! You can use it for sweet as well as savory breakfast recipes but since I am more of a sweet breaky kind of person 95% of the time, I love to serve it in a bowl with ALL THE TOPPINGS.
In this bowl, you will find:
a dried fruit and nut mix (dried apple, goji berries, mulberries, almonds)
dried edible flowers
In this bowl, I also added sprouted buckwheat and coconut chips (you can never have too much of coconut anything!).
Apart from these creations, I also like to mix and match oats, soy yoghurt and protein powder. My favorite protein powder brand is by far Sunwarrior. Their products are all organic, 100% plant-based and contain all the 8 essential amino acids. What I love most about this brand is that it is so health-conscious and they even add superfoods to their products. Their supplements are also completely natural without any added artificial flavors or chemicals which is very rare as I have come to realize since incorporating protein powders into my diet. This brand's mission is to illuminate body, mind and this planet which honestly couldn't align more with what I want to stand for. Sunwarrior's packaging is also BPA-free so that's a winner, too!
For chocolate smoothie bowls, I always blend together:
one frozen banana
250g of frozen raspberries
100 g of frozen cauliflower (sounds weird but frozen cauliflower is actually tasteless and is a great way to get some veggies in - you could also use zucchini instead)
50g of the Sunwarrior Classic Plus Blend
100ml of almond / soy milkI top it off with some fresh and some crunchy toppings, et voilà!
For my berry bowls, I usually mix together:
50 g of oats
500g of soy yoghurt
around 30g of the berry blend
I top everything off with even more berries, dried apple pieces, almonds and edible flowers because this just looks too pretty and I like my food to look appealing, at least on some days lol.
I am also an absolute superfood lover and although I think that it's not necessary to consume foods labeled as 'Superfoods' in order to be healthy, it can still be a nice addition to your diet from time to time and give your body an extra boost of nutrients and offer versatile health benefits. One brand whose superfood mixes I truly like is YourSuperFoods. They offer a variety of vegan superfood powders which taste amazing and are of a great quality. All of them are organic, gluten-free, 100 % natural and non GMO.
The Chocolate Lover Mix has to be my all time favorite! It contains raw cocoa + carob powder, chia seeds, coconut and lucuma powder which gives it a sweet flavor. Yumm! I just mix it together with some soy yoghurt, oats and topp it with all the good stuff! Super easy, quick, simple and good for you thanks to high amounts of magnesium, zinc and healthy fats. This mix is perfect for sweet cravings as an addition to a smoothie or a yoghurt bowl, as a mood booster or just as a quick chocolate fix either as a breakfast bowl or after-dinner dessert. ☺
The Power Matcha always provides me with so much energy in the morning! I either blend it with soy milk, the vanilla protein powder by Sunwarrior and one banana or just use it to make myself a cup of matcha tea. This bowl is topped with fresh berries, coconut flakes, hemp seeds, cacao nibs and dried mulberries. The matcha tastes very mild and is packed with healthy antioxidants! Especially on busy days, it optimizes my focus and supports my productivity when I feel like I don't want to drink coffee and my brain still needs a little extra boost.☺
A great coffee alternative is also the Energy Bomb Mix which fuels your body with 5 different superfoods and truly boosts your energy levels. I like to mix it with soy yoghurt & oats and top it off with more berries (antioxidant bomb to the fullest!) as well as a vegan nut & chocolate bar. Tastes like dessert for breakfast, I tell ya!
You can save 15% off your order by using the discount code 'LAURA15' at checkout. :-)
I hope you enjoyed them and feel inspired to re-create them! If you do, make sure to use the hashtag #SoulBowlsByLaura on Instagram so I can find your creations and share them in my story. ♡
What are your current favorite go-to breakfast recipes? Let me know in the comments down below!
Love & light,
/ This blogpost contains affiliate links for products that I recommend. This means that I may make a small commission if you purchase any item through this link. You will not pay more when buying a product through this link. By ordering through my link, you will support me in creating more valuable free content for you. It also helps me continuing to offer more discount codes in the future that might interest you. Thank you for understanding and your support. It means the world to me. /
/ Thank you to The Coconut Collaborative and Sunwarrior Deutschland for sponsoring this blog post. As always, all opinions expressed are unbiased and my own. Please be aware that all featured products are PR samples. I am genuinely loving all the products that I recommend on this website as well as my social media. /
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