BREAKFASTVEGAN MEAL

PREP

b y N U T R I C I O U S LY

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Vegan Breakfast Meal Prep

This book is for informational purposes only. It is not intended to serve as a substitute for professional medical advice.

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Please consult a healthcare professional regarding your specific medical situation.

Make Ahead BreakfastsStarting your morning with a healthy breakfast can set the

tone for the whole day! But not everyone has half an hour to

spare to whip up fancy smoothie bowls.

Luckily, there are delicious plant-based breakfast options

that take less than 5 minutes — classics like oatmeal with

fruit or a quick smoothie, for example.

However, if you plan ahead and decide to meal prep some of

your upcoming breakfasts, your mornings can be even more

stress-free and offer a larger variety of meals!

The following three healthy recipes, featuring our favorite

grain as the main star, are full of essential nutrients, flavor

and fiber — keeping you happy and satiated for hours on

end.

Our recipes are easily customizable, so make sure to choose

add-ins and add-ons that suit your personal needs! Let’s

take a look at the recipes.

The oat bars and overnight oats can be prepared up to 4-5

days in advance and stored in the fridge — the crunchy

granola lasts for up to a month, so feel free to make a large

batch!

H-

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⟶ 1 cup rolled oats (90 g)

⟶ 1 cup oat flour (120 g)

⟶ 1 tsp cinnamon

⟶ 1 tsp baking powder

⟶ ¼ tsp salt

⟶ 2 ripe bananas, chopped or mashed

⟶ ½ cup soy milk

⟶ 1-2 tbsp maple syrup

⟶ ⅓ cup walnuts, chopped (40 g)

⟶ 5 dates, chopped

⟶ ¼ cup coconut flakes (20 g)

⟶ 2 tbsp chia seeds

1. Preheat oven to 350° F (180° C). Prepare your non-stick baking dish (around 8x8) or

line it with a piece of parchment paper so the bars are easier to lift out.

2. If you quickly want to make your own oat flour, put 1 ⅓ cups (or 120 g) rolled oats in

your blender or food processor and blend or pulse them.

3. In a large bowl, combine all of the dry ingredients: your oats, flour, baking powder,

cinnamon and salt. Mix with a spoon.

4. In a different bowl, add the mashed banana, soy milk and maple syrup. Mix thoroughly

with a fork.

5. Now, pour the wet ingredients on top of the dry flour mixture and combine well. You

can add any nuts, seeds, dried fruit or add-ins of choice here if you like.

6. Put your mixture onto the parchment or baking dish, spreading it evenly. The bars

should be 1-1.5 inches (3-4 cm) thick.

7. Finally, sprinkle the toppings of your choice onto the oat mixture, press them down

gently, then bake for around 18-20 mins until firm and lightly golden. The baking time

depends on how thinly you spread your batter and how soft or crunchy you want them

to be.

8. Once the oat mixture has turned golden, remove from oven. Place the baking dish on

a cooling rack for 10 minutes, then slice your oat batter into bars. Enjoy warm or store

in a container and eat over the next few days!

Method

Easy Vegan Coconut Oat Bars

Ingredients

Serves: 4

5

VEGAN Oat Bars Nutrition FactsYou can make these oat bars higher in calories

and fat by adding some nut butter to the mixture!

Since they are full of whole plant-based foods,

these breakfast bars provide you with lots of fiber

and are the perfect snack or breakfast.

Nutritional value per serving:

calories 421

carbohydrates 64 g

protein 11.5 g

fat 15.4 g

saturated fat 4.4 g

fiber 11 g

sugar 17 g

calcium 119 mg

iron 3.9 mg

zinc 3 mg

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⟶ 1 cup rolled oats (80 g)

⟶ 2 tbsp oat bran

⟶ 3 dry pitted dates, chopped

⟶ 3 dry pitted dates, soaked

⟶ ½ cup walnuts (50 g)

⟶ ⅓ cup goji berries (68 g)

⟶ 2 tbsp pumpkin seeds

⟶ 1 tbsp chia seeds

⟶ ½ tsp ground cinnamon

⟶ ¼ tsp salt

1. Start by soaking 3 pitted dates for 15 minutes in just enough warm water to cover

them. Then place the dates together with the soaking water into a blender and create

a somewhat smooth sweet liquid.

2. Preheat the oven to 325° F (160° C) and line a baking sheet with some parchment pa-

per. You can also use a silicone mat.

3. Combine the rest of the ingredients for the granola in a bowl, pour the sweet date

water over it and mix well with a spoon until everything’s moist and crumbly.

4. Transfer your granola mixture to your lined baking sheet and arrange in an even layer

using a spatula.

5. Place in the oven (using a rack in the middle or at the bottom) and bake for around 15

minutes, then stir with a spatula and bake for another 5 minutes or so until browned

evenly. Make sure not to burn any smaller pieces!

6. Remove from the oven and let cool (at least slightly) before munching away. Serve with

your favorite plant-based milk and fresh fruit or enjoy in whatever way you prefer!

7. Any leftovers can be stored at room temperature or in the fridge for around 2-4 weeks.

Ingredients Method

Crunchy Cinnamon Date Granola Serves: 3

8

Date Granola Nutrition FactsUnlike many other granola recipes, this one is com-

pletely oil-and sugar-free! Loaded with essential

nutrients, fiber and complex carbs, it’s the most

delicious and nutritious way to start your day.

Nutritional value per serving:

calories 322

carbohydrates 59 g

protein 9.8 g

fat 16.4 g

saturated fat 1.9 g

fiber 7.8 g

sugar 11.1 g

calcium 63 mg

iron 3.1 mg

zinc 2.3 mg

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⟶ 1 ½ cup rolled oats (120 g)

⟶ 1 tsp flax seeds

⟶ 1 medium zucchini, grated

⟶ 2 tbsp cocoa powder

⟶ ½ tsp ground cinnamon

⟶ 2 cups almond milk, unsweetened (480 ml)

⟶ 2 bananas, sliced

⟶ 5 large figs, sliced

⟶ 1 cup fresh blueberries (100 g)

1. Mix oats, flax seeds, zucchini, cocoa powder and cinnamon in a glass bowl. Pour in the

almond milk and stir until well-combined.

2. Divide the mixture between two glass jars and place in the fridge for at least 4 hours,

preferably overnight. Use regular bowls if you don’t have jars – just make sure they

are covered.

3. In the morning, you can decide whether you want to eat your overnight zoats warm

or cold. Either just top them with some fresh fruit and nuts and enjoy right away, or if

you’re up for a warm breakfast, you can heat up your zucchini oats. This will make them

creamier and offer a softer consistency, too.

4. Add a splash of water to the chocolate oats and place in a microwave set on high

power for 30 seconds. Then, stir the oatmeal and microwave for another 30 seconds.

You can also heat your zoats on the stovetop.

5. Place the chocolate oats with a splash of water in the microwave and set on high pow-

er for 30 seconds, stir the oatmeal, and microwave for another 30 seconds. You can

also heat your zoats on the stovetop.

6. Let them cool slightly, then top with banana, figs and blueberries. Stir in some nut

butter if you like and enjoy!

Method

Chocolate Overnight Zucchini Oats Serves: 2

Ingredients

11

Overnight Zoats Nutrition FactsThis chocolate oatmeal contains shredded zuc-

chini which you won’t be able to taste at all! In-

cluding some veggies in your breakfast meals adds

more volume and nutrients while keeping overall

calories low.

Nutritional value per serving:

calories 555

carbohydrates 116 g

protein 14.3 g

fat 9 g

saturated fat 1.7 g

fiber 19.2 g

sugar 50.6 g

calcium 571 mg

iron 5.5 mg

zinc 3.6 mg

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⟶ 1 small broccoli head, cut into florets

⟶ 2 kale leaves

⟶ 1 green apple, cubed

⟶ 1 cup pineapple, frozen (200 g)

⟶ 2 tsp spirulina powder

⟶ 1 tsp freshly grated ginger

⟶ 1 avocado, peeled, cut into slices

⟶ 1 medium-sized cucumber, cubed

⟶ 1 cup coconut water (240 ml)

⟶ Water, as needed

⟶ 1 tbsp lemon juice

1. Wash and chop all of your fresh produce. To prep your smoothie in advance, get 2

freezer-friendly bags and divide the ingredients between them. Freeze immediately.

2. Grab a smoothie freezer pack in the morning and let it thaw for a couple of minutes.

Then place the frozen produce in your blender and add half of the coconut water from

the recipe, a spritz of lemon juice plus as much water as needed to create a homoge-

nous smoothie.

3. If you’re making this smoothie to enjoy immediately, place all of the ingredients into

your blender and blend until a homogeneous, smooth mixture is created.

4. Depending on your desired consistency as well as the exact volumes of the produce

used, you might want to add more liquid (water, coconut water or plant-based milk) to

your smoothie and blend again.

5. Once you’ve achieved your preferred taste and consistency, divide the green smoothie

into serving glasses and top with chia seeds or shredded coconut if you like!

6. Any leftovers can be kept covered in the fridge for around 2 days.

Method

Green Apple Broccoli Smoothie Serves: 2

Ingredients

14

Green Smoothie Nutrition FactsThis super green smoothie is packed with nutri-

ents and tropical flavor! Make little smoothie

packs that can be frozen individually during your

meal prep and blend your fresh smoothie within

minutes in the morning.

Nutritional value per serving:

calories 369

carbohydrates 63 g

protein 14 g

fat 12.5 g

saturated fat 2.1 g

fiber 19.5 g

sugar 22.3 g

calcium 216 mg

iron 4.2 mg

zinc 2.1 mg

15

⟶ 1.5 cups dates, pitted (225 g)

⟶ 7 oz white beans, cooked & drained (200 g)

⟶ 2 oz cashew butter (60 g)

⟶ 3 oz almonds, ground (90 g)

⟶ 3 tbsp cocoa powder

⟶ ½ tsp salt

⟶ Matcha powder (for coating)

⟶ Crushed pistachios, optional (for coating)

1. Soak the pitted dates in a small bowl in hot water for 15 minutes if needed, then drain

well.

2. Add the dates along with the cooked and drained white beans to your food processor.

Blend for 1-2 minutes.

3. Add the rest of the ingredients for the bliss balls and blend again until a homogenous

and well-combined dough forms. Stop and scrape down the sides if needed.

4. Check the texture with your fingers: if it is too sticky to form, add ground almonds

and blend again.

5. Once you achieve a sticky but firm texture, wet your hands and roll the mixture into

bite-sized bliss balls. Place them next to each other on a plate until you have used up

all of the mixture.

6. Put the crushed pistachios in a small bowl and the matcha powder in another. The

exact amounts will vary depending on how large your balls are and how many of them

you want to have each of the coatings.

7. Roll your formed bliss balls in one of the coatings (or even both!) and enjoy immediate-

ly or store in the fridge for half an hour before serving to let the balls firm up.

8. The bliss balls can be kept in a sealed container in the fridge for up to 1 week or in the

freezer for 2-3 months.

Method

High-Protein Matcha Bliss Balls Serves: 4

Ingredients

17

Matcha Bliss Balls Nutrition FactsHomemade bliss balls can be made with real-

ly healthy foods like nuts, seeds, oats and even

beans! They are usually low in added sugar and

endlessly customizable. Just use what you find in

your kitchen!

Nutritional value per serving:

calories 457

carbohydrates 62 g

protein 14.2 g

fat 20.9 g

saturated fat 2.9 g

fiber 10.4 g

sugar 37.7 g

calcium 70 mg

iron 3.4 mg

zinc 1.8 mg

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Take the Next StepWe hope you enjoyed our meal prep-friendly and easy vegan

breakfast recipes! If you want a fully laid-out 14-day meal

plan to help you get started and succeed on a healthy vegan

diet, check out our extensive Vegan Starter Kit eBook bundle

— it’ll take you “From A to Vegan” in no time.

Right now, you can get 15% off as a subscriber when using

the coupon code VEGANBOWLS at the checkout.

T

⟶ Our Complete Vegan Starter Kit

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No parts of this book may be used or reproduced without written permission.

Any questions or feedback can be sent to mail@nutriciously.com

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