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What do Vegans Eat for Breakfast? Protein Rich Avocado Toast

When people find out I have been on a pure plant based diet for well over a decade, the number one and two questions are :

What do vegans eat for breakfast ?

How do you get your protein?

The number one complaint is:

Its too hard, I have no time to learn and I will be missing my yummy food.

Fear no more, as those who watch this video can have about 30 grams of protein for a full serving, or 15 grams for a lighter serving as made in this YouTube post. Some people say to prevent damage to the kidneys you should have no more than 30 grams of protein per day. Most nutritionists say 60 if you are athletic, and to spread it over 3 meals of 20 grams each.

The magic protein rich addition to this avocado toast is the sprinkle of hemp hearts which boast over 10 grams of protein for 3 tablespoons. The flatbread I use is pretty seedy so it has 4 grams each, avocado, tomatoes and arugula all have a little protein to add to it too.

This is the yummiest and one of the easiest breakfast, brunch or lunch to prepare. I feast on this 2 or 3 times a week because I crave it so much. It is so satisfying. I first enjoyed the avocado toast craze sans hemp while on my Mermaid Retreat at new vegan place called Aloha Smoothie in Cape May NJ. Soon this delightful dish was popping up on most menus everywhere. Yeah! We can all skip the heart killer greasy breakfasts options and enjoy good fats that make your skin look younger.


4-5 tablespoons of hemp hearts

2 slices of Norwegian flatbread or your favorite wholegrain rustic bread

1 whole avocado

1 organic tomato

2 cups of arugula

optional :

drizzle of Kalamata olive oil

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