My Plant-Based Friend | Vegan food + positivity for all

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Recipes

tofu peanut noodle dish

Delicious Tofu Peanut Noodles (Nut Free, High Protein)

birthday cake mug cake

Easy Vegan High Protein Mug Cake Recipe (Birthday Cake Flavor)

Vegan Mac and Cheese Recipe: High Protein with Buffalo Chick’n

The Best Creamy Vegan Chicken Rigatoni Recipe

pumpkin protein bars

Pumpkin Protein Bars Recipe

chocolate baked oats

Amazing Baked Oats Recipe: Healthy High Protein Chocolate Cake

vegan belgian waffles

Easy Vegan Belgian Waffles Recipe Four Ways

The Best Double Chocolate Chip Cookies (Vegan and Gluten Free)

vegan taco

Vegan Tacos: The Best Walnut Taco Meat Recipe

Lifestyle

healthy vegan high protein & macro friendly snacks you'll love

Healthy Vegan High Protein & Macro-Friendly Snacks You’ll Love

vegan digestion 101 blog post

Vegan Digestion: 10 Tips to Avoid Bloating + Optimize Energy

go vegan

Go Vegan: 10 Tips For a Successful, Sustainable, Meaningful Life

the best sources of vegan protein

Vegan Protein Sources: Great Taste and Nutrition

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By Melissa Donovan

I love creating tasty, balanced, and healthy vegan recipes for people of all diets. Whether you’re looking for high protein, macro friendly vegan recipes or positive encouragement in adopting a more plant-based lifestyle, you’re in the right place!

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myplantbasedfriend

This is one of the things I love most about bodybu

This is one of the things I love most about bodybuilding.

This journey is about so much more than building my physique.

It’s about the confidence that comes from keeping promises to yourself. The mental toughness you develop from showing up on the days you’d rather not. The resilience you build when things don’t go as planned, and the satisfaction of knowing you gave your best instead of leaving boxes unchecked.

It’s about remembering that you’re capable of so much more than you once believed, and building a relationship with yourself where you can trust that you’ll keep showing up.

I always knew I wanted to compete again, but I trusted that I’d intuitively know when the time was right. Around this time last year, I started feeling that my time was coming soon. I trusted that feeling and kept putting in the work. And here we are, entering my second prep as a vegan bodybuilder 🤍

I love the physical challenge, but there’s a bigger reason I want to keep stepping on stage.

I want to continue showing people that you can build your body without consuming someone else’s.

You don’t have to exploit animals to build muscle, develop an incredible physique, or become stronger.

Their lives matter, and we can pursue our own goals while making choices that reflect compassion for them.

Even if I come in dead last, I’ll still consider this journey a success if it helps someone question what they’ve always believed about veganism, inspires someone to try plant-based eating, or encourages another person to make kinder choices.

A few years ago, I was just starting to learn how to pose and imagining what it might feel like to step on stage. Now, I’m making a comeback with more experience, a deeper belief in myself, and an even stronger connection to the purpose behind it all.

I’m so grateful to @thebodybuildingvegan for continuing to coach me through this process and challenge me to grow in ways that extend far beyond the gym.

I hope me sharing my journey reminds you that you’re capable of more than you realize, and that you can pursue your goals in a way that feels true to who you are ❤️

What if the choices that help you become stronger,

What if the choices that help you become stronger, healthier, and more confident could also make a positive difference for others?

I wasn’t always confident in myself. I didn’t always speak up for animals, and I didn’t always prioritize the habits that make me feel good.

Over time, choosing to take better care of myself and becoming more intentional about how my choices impact other living beings changed my life in ways I never could have imagined.

Fitness helped me discover what I’m capable of physically, but it also helped me build a deeper belief in myself.

Veganism allowed me to align my choices with my compassion for animals and recognize that their lives matter beyond what they can provide us.

You don’t have to choose between building muscle, enjoying food, feeling healthy and strong, and living in a way that extends kindness toward animals ‼️

You can do all of these things. And you can start wherever you are, learn as you go, and continue to make choices that create positive ripple effects beyond your own life.

Here’s what a full day of eating looks like for me right now as a vegan bodybuilder:

Meal 1: Protein yogurt & fruit bowl, 25g protein. Cherries, mango, @silk protein yogurt, @sunbutter & @ratiofood cereal 🥣

Meal 2: Chick’n taco bowl, 33g protein.
Potatoes, green beans, @morningstarfarms chick’n strips, hummus & salsa 🥔

Meal 3: Fried rice, 29g protein.
Rice, veggies, tofu & @trybachans Japanese BBQ sauce 🍚

Meal 4: Protein oats, 30g protein.
Oats, @vedgenutrition Cookies & Creme protein, wild blueberries & walnuts.
Use code MYPLANTBASEDFRIEND @vedgenutrition 💪

Total: ~120g protein.

I’m so grateful to my coach @thebodybuildingvegan, not only for the training and nutrition guidance that continues to help me work toward my goals, but for creating a space where I can keep growing in all areas of my life and continue advocating for animals.

I’m proud of the movement we’re building with @vegansquadcoaching, and excited for more people to see what’s possible and become a part of it.

19 weeks out. Let’s do this.

Follow @myplantbasedfriend to see what’s possible with vegan bodybuilding 🌱

One of the things that has changed my life the mos

One of the things that has changed my life the most is experiencing what it feels like to have people in your corner who believe in you, especially in the moments when you’re still learning to believe in yourself.

People who see your potential, encourage you to take up space, lovingly challenge you to grow, and remind you that you don’t have to be perfect to be worthy of love, connection, or support.

I’ve experienced how much the right support can change the way you see yourself and what’s possible for your life.

And now through my work as a coach, one of the things I’m most grateful for is getting to support other people in building that same inner belief, reconnecting with their worth, and recognizing that they’re capable of so much more than they may realize.

You can want more for yourself without believing there’s something wrong with who you are right now.

You can appreciate how far you’ve come and still feel excited about everything you’re capable of becoming.

This is one of the many reasons I’m so excited for the first ever @vegansquadretreats 🥰

And why we’re so passionate about creating a space for like-hearted people to find genuine connection, feel supported in their goals, challenge themselves, and be reminded that you don’t have to figure everything out alone.

Join us in Orange Springs, Florida from January 29 - February 1, 2027.

Comment RETREAT and I’ll send you the details 🤍

There’s something special about being somewhere yo

There’s something special about being somewhere you can finally slow down, take a deep breath, and just be 🤍

Imagine the full body exhale of practicing morning yoga, enjoying peaceful moments in nature, meditation and sound baths, sharing incredible vegan food, and conversations that make you feel so much more connected to yourself and the people around you.

That’s one of the things I’m most excited about with the first ever @vegansquadretreats.

Creating space for all of us to step away from our usual routines, spend time with people who share our values, and experience the kind of presence and connection that can be harder to find in everyday life.

And this retreat not just about slowing down. There will be fitness classes, bodybuilding workshops, personal growth, business sessions, bonfires, adventures, and so many opportunities to learn, laugh, and make memories together 🥰

Join us in Orange Springs, Florida from January 29 - February 1, 2027 on a private 100+ acre retreat with 100% vegan catered meals!

Think adult summer camp vibes, surrounded by nature, with your people 🙌

I’d love to see you there. Use code MELISSA for a FREE early check-in upgrade ($100 value)!

Comment RETREAT and I’ll send you the details and link to reserve your spot.

Sometimes I get so caught up in everything I’m wor

Sometimes I get so caught up in everything I’m working toward, everything I want to improve, and everything I feel responsible for that I forget I don’t have to put my own wellbeing on hold in the process.

Finding more balance this past year has required me to recognize when I’m pushing past my capacity, give myself permission to slow down, and make space for the things that help me feel grounded, connected, and genuinely happy.

You don’t have to keep putting yourself, your emotions, or your peace on the back burner.

If you’ve been feeling stretched thin lately, I hope you give yourself that same permission.

You don’t have to carry everything alone, and you don’t have to wait until you achieve a goal or some later point in your life to create moments that feel good for you 🤍

Join @consciouslivingwithali and me this Sunday for our women’s Full Moon Ceremony, where we’ll create space to slow down, reconnect with ourselves, and feel a little more grounded.

Enjoy gentle yoga, a crystal sound bath, and a grounding meditation alongside a group of women choosing to intentionally pour into themselves 🧘‍♀️🕯️🔮

Comment MOON and I’ll send you the details 🌕

Somewhere between caring for everyone else and get

Somewhere between caring for everyone else and getting through your to-do list, you forgot to care for you. This is your reminder 🤍

You’re invited to our Full Moon Ceremony for Vegan Women 🌕

You don’t need to have it all figured out to take a pause. Come as you are and leave feeling more connected to yourself.

Join us for a grounding afternoon of gentle yoga, a sound bath, meditation, and mindset & energy work ✨

Swipe to see what women have shared after our past sessions 💜

You’ve been keeping it together for everyone else. What would it feel like to just set it all down and receive?

Comment YES and I’ll send you the details to save your spot!

Kidnap me to @vegansquadretreats with chef prepare

Kidnap me to @vegansquadretreats with chef prepared meals and ice cream 😂🍦

If you’ve been needing a getaway with amazing vegans and incredible food, this is your sign!!

Not only will you get to enjoy catered vegan meals every single day, but we’re also hosting a mini veg fest one evening with some of our favorites, like this delicious vegan ice cream from @caliscoops 🤤

🌅 Join us in Orange Springs, FL
🗓️ January 29-February 1, 2027

Tomorrow is the LAST day to save $500 on your @vegansquadretreats ticket!

Comment RETREAT to reserve your spot 🌞

Use code MELISSA for free early check-in so you can join us for an extra day of fun and connection ❤️

Tag someone you’d love to eat ice cream with at @vegansquadretreats 👯‍♀️

I think women who show up for themselves are badas

I think women who show up for themselves are badass as fck ❤️‍🔥

There’s nothing more empowering than building strength inside and out. Some people won’t like that. Keep growing anyway 🌱🫶🏼

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