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My Plant-Based Friend

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About: A Vegan Blog for People of All Diets

vegan breakfast
vegan lunch
vegan cinnamon rolls

My Plant-Based Friend began as an Instagram page when I went vegan in 2016, where I shared simple plant-based meal ideas and mouthwatering food pictures. Here, I still enjoy sharing tasty yet balanced (and usually high protein, macro friendly) vegan recipes, helpful vegan lifestyle tips, and my experiences of being a vegan competitive bodybuilder. Whether you’re an omnivore, completely vegan, or somewhere in between, the content on this vegan blog is sure to stimulate your taste buds and mind. If you love nourishing your body and soul through positivity and delicious food, you’ll feel right at home here!

Get the recipe for this crispy buffalo cauliflower HERE!

So what can you expect from this blog? Firstly, you will receive guidance in the form of enticing recipes, and inspiration in embodying your healthiest self. In addition, you will learn helpful lifestyle tips for thriving as a vegan. For example, you might be wondering how to create balanced vegan meals of healthy proteins, carbs, and fats that still taste delicious. Maybe you’re one of the only plant-based people in your family and you need a friendly reminder that you’re not alone in your experiences and struggles.

Maybe you aren’t vegan, but you’re looking for delicious plant-based versions of your favorite foods. From innovative recipes, vegan product recommendations, tips for traveling as a vegan, and so much more, I’ve certainly got you covered! Above all, I’m here to provide uplifting encouragement as you pursue optimal health, wellbeing, and purpose. I cannot wait to connect with you on this journey toward a more nourishing life.

Who’s Behind This Vegan Blog?

Hi! I’m Melissa, and I’m from the Tampa, Florida area. I love being outdoors, training as an NPC bikini competitor, cooking mouthwatering vegan foods, and helping people like you embody more mindful and healthy living as a certified subconscious and somatic coach.

I blog about the benefits of living a healthy and balanced vegan lifestyle honestly and comprehensively to help you live a more wholesome, fulfilling life. In short, I’m happy to connect with you, and I’m honored to be your plant-based friend!

From McDonalds Fanatic to Vegan Bodybuilder

melissa donovan npc bikini vegan bodybuilder

Growing up, McDonalds double cheeseburgers and Kraft Mac n Cheese were staples in my diet. I used to envision vegans as people who ate nothing but spinach and had superhuman abilities to resist delicious food. In the past, I always said to myself, “I could never be vegan, I love _________ too much” (Fill in the blank with anything from pizza, burgers, cheese, desserts… you name it.)

As a result, I constantly felt weak, tired, and self-conscious about how my body was putting on unhealthy weight. Subsequently, for the New Year 2016, I made the decision to get my health in check. I longed to feel healthy, full of energy, and to be the best version of myself. While I had no intentions of becoming vegan, I had serious intentions of bettering my health.

Get the recipe for these chocolate baked oats HERE!

Within one week of healthy eating, exercising, and researching the effects of consuming animal products, I lost the desire to eat meat. After three months, I became aware of and deeply saddened by the ethical dissonance of consuming animal products, which sealed the deal for me in going completely vegan. Now almost nine years later, I now can’t imagine living my life any other way.

Once I got the hang of the changes that came with this lifestyle and diet overhaul, I dove even deeper into learning how to take care of my holistic wellbeing: my mind, body, emotions, and spirit. I fell in love with gaining strength and building muscle through weight training, and with creating delicious yet balanced vegan recipes. I consider my fulfillment of these passions as part of my bigger purpose: to encourage, uplift, and inspire those around me to live optimally, consciously, and compassionately.

Sharing my experiences about how eating more plants was the catalyst to greater health and a more enjoyable life lights me up so much. I love showing others that vegan food is tasty, abundant, and nourishing- not boring or restrictive.

As a competitive vegan bodybuilder and professional vegan baker, I’m most passionate about creating content around the food aspect of my journey through @myplantbasedfriend and @mindfulveganco. As a certified holistic life coach and healer, I also enjoy supporting others to embody greater holistic wellness and intuitive living through @bymelissadonovan.

And yes, I still enjoy vegan pizza, burgers, mac n cheese, desserts, and any other treats I like every now and then 😉

How This Vegan Blog Can Help You Achieve More Health Today

Firstly, don’t feel pressured to go vegan overnight. Replacing just your butter and milk with plant-based alternatives is a healthy and commendable change.

Next, know that you can enjoy cruelty-free versions of all the flavors you love by opting for meat and dairy replacements in your favorite recipes. For instance, Gardein, Field Roast, Tofurky, and Sweet Earth are just a few of the many companies that make delicious plant-based meat alternatives.

Follow Your Heart, Miyokos, So Delicious, Kite Hill, Violife, and nutpods make some of the best dairy-free products, too.

If you’re looking for the best vegan protein bars for a convenient on-the-go snack, my absolute favorite are the real Dark chocolate NuGo bars. They’re also non-gmo, gluten-free, and taste like eating a legit candy bar while packing a moderate amount of plant-based protein and fiber. I highly recommend the variety pack so you can discover your favorite flavor, every single one is so good. My top picks are the dark chocolate almond with sea salt and the chocolate pretzel with sea salt- the perfect trios of flavors. If you want a bar with a bit more protein that still tastes amazing, you will love the NuGo Slim bars!

Click HERE to get 50% off + free shipping on your first variety pack.

What’s the Best Vegan Protein Powder?

I have tried dozens and dozens of vegan protein powders over the years. As a Vedge Nutrition athlete, I can honestly say that Vedge makes my favorite vegan protein powders. You can use discount code MYPLANTBASEDFRIEND for 15% off all of your vegan protein powder and supplement orders from Vedge Nutrition.

Not only is Vedge a fully vegan and certified organic company, but they make incredible tasking vegan protein powders that blend well and aren’t chalky.

With amazing vegan protein powder flavors like Chocolate Peanut Butter, Frosted Cinnamon Roll, Cold Brew Latte and more, Vedge makes it so easy to hit my protein goals as a vegan!

Although you may not like every single vegan product you try, don’t lose hope! As a vegan myself for nine years, I certainly haven’t liked everything I’ve tried. My best piece of advice is to stay open-minded and keep trying new things until you find what best suits your taste buds.

Finally, don’t go at these changes alone or feel down on yourself for not being perfect. The process of making changes to your diet and lifestyle may seem daunting at first. Learning about all of the options available to you and feeling deeply connected to your reason for wanting to make these shifts helps to reduce the overwhelm that can come with such a big transition. I’m here to show you that the process can be an exciting one, with so much health and happiness in store.

What You Visualize, Materializes

How would you feel if you could wake up energized and excited each morning? What about if you could still enjoy all of your favorite foods knowing that you aren’t contributing to animal suffering? How good would it feel to build strength, muscle, and embody your dream physique- defying the stereotype that vegans are weak?

My friend, you absolutely can experience all of these things. Take one minute to close your eyes and visualize yourself at your optimal health. What activities does your strength allow you to enjoy? How at peace and connected do you feel to yourself and the world around you? How does it feel to look in the mirror and love what you see? Who do you want to share this exceptional feeling with?

Above all, know that these experiences are not only possible, but they are already yours, ready to manifest. Every act of self-love you perform, through showing up for yourself, your goals, and your health and wellbeing, will allow you to experience more joy immediately, and more positively impact the collective.

Are We Friends Yet?

Let’s connect! I enjoy meeting like-minded people 🙂

Vegan food and lifestyle blog: @myplantbasedfriend

Subconscious and Somatic Coaching: @bymelissadonovan

Tampa Bay area vegan + gluten-free cottage bakery: @mindfulveganco

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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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What I ate in Los Angeles as a vegan ⬇️🌱

👉 SAVE this post for your next trip to the L.A. area! YES this is all 100% vegan 💚

1- @loveamaropizzeria Jalapeno/Pepperoni/Ranch Pizza, Hot ‘Honey’ & Pineapple Pizza, BBQ Wings. The Hot Honey Pizza was my favorite, with a nice kick 🔥

2- @veggiegrill Pesto Chik’n Parm Sandwich, Buffalo Chik’n Tenders, Steak Fajita Quesadilla. Still dreaming about those buffalo tenders 🤤

3- @makinvegan Shrimp Pop. I’ve never had anything like this- a must try! 🍤

4- @makinvegan Shoyu-Ramen. This bowl was MASSIVE. The vegan egg was so tasty 🍜

5- @tvjkitchen Hot Drum Sticks. BEST vegan wings I’ve ever had- the sweet, sticky sauce was out of this world 🍗

6- @tvjkitchen Chicken Burger. The texture of the chicken was perfection 🍔

7- @tvjkitchen Breakfast Burrito. So flavorful and hearty 🌯

8- @tvjkitchen Chocolate Chip Pancakes. Sweet perfection 🥞

9- @cafegratitude BBQ Jackfruit Hawaiian Torta with Smashed Potatoes. This sandwich was light, but full of flavor 🥪

10- @cafegratitude Blueberry Protein Pancakes. The almond ricotta and blueberry compôte were next level! 🥞

11- @cafegratitude Truffled Mushroom Bianca Pizza. Truffled almond béchamel, doublebatch almond ricotta, and almond burrata.. a white pizza dream come true!! 🤩

12- @cafegratitude Chocolate Coconut Cream Cheesecake. Not overly sweet, but full of flavor- just right 🥥

13- @cafegratitude Hawaiian Pizza & Blackened Tempeh Caesar Wrap. No such thing as too much pizza, this was another delicious choice 🍕

14- @doomies Fried Chicken Meal: Leg & Breast, Mac & Cheese, Chili Cheese Tots. They weren’t kidding when they said vegan gluttony 😂 I can’t pick a favorite, every bite was amazing.

15- @nativefoodspalmsprings* BBQ Brisket Burgers, Mac & Cheese, Salad, Chicken & Waffles, Crunchwrap with Sweet Potato Fries, Chicken Bacon Avocado Club. The seitan brisket was next level, making this one of the best burgers I’ve ever had! 🍔

*The last restaurant is near Joshua Tree, but I included it here because it’s SO worth the drive!

Have you been to any of these restaurants? Which dish is calling your name? Let me know in the comments! 💬
Craving delicious vegan buns? 🌀 Try the Carame Craving delicious vegan buns? 🌀

Try the Caramel Superfoods Cinnamon Rolls from @greenbitesgo, with 17g protein each 🌱 

They also have Vegan Nutella Superfood Rolls, Cookies & Cream Rolls, and sooo much more 🤤

These are my favorite sweet treats because they’re:
🍪 All vegan + GF
🍪 Made with clean ingredients
🍪 Macro friendly
🍪 Taste amazing 😍

Pro tip: pop the cinnamon rolls in the microwave for 30 seconds, and the cookie bars and brownies for 15-20 seconds, for the perfect ooey gooey warm desserts 😋

🏷️ Use code: #MYPLANTBASEDFRIEND to save 15% on all your favorites from @greenbitesgo 💚

🍑 Vegan booty shorts: shop at the link in @thebodybuildingvegan’s bio!

Which buns will you try first? 😜

#vegandesserts #proteindesserts #healthydesserts #vegancinnamonrolls #greenbites #veganinfluencer #veganbodybuilder
Seed cycling has become one of my go-to hormone su Seed cycling has become one of my go-to hormone support tools 👇🏼

After struggling with painful periods since age 10, I was willing to try anything gentle and natural for relief. Seed cycling is now a non-negotiable part of my daily routine. 🤍

By rotating specific seeds in your diet throughout your cycle, you can support estrogen and progesterone levels and ease symptoms like fatigue, mood swings, painful periods, and more.

During the follicular phase, consume daily:
1 Tbsp ground Pumpkin seeds
1 Tbsp ground Flax seeds

During the luteal phase, consume daily:
1 Tbsp ground Sunflower seeds
1 Tbsp ground Sesame seeds

It takes consistency, but I’ve experienced positive changes- not just from seed cycling, but also from shifting my whole lifestyle:

I eat a healthy, plant-based diet, move my body in ways that feel good, prioritize stress management, drink daily herbal teas, ditched all fragrances, only use clean beauty and household products, minimize alcohol, and never microwave plastic. 🙏

As someone who cares about what I put into my body, I’m picky about the protein powders and supplements I consume. That’s why I use, trust, and recommend @vedgenutrition, which is:

Certified organic, vegan, and third party tested for heavy metals, glyphosate, and more. Use my code MYPLANTBASEDFRIEND for 15% off your Vedge orders 🌱

A lot of smoothies lack necessary healthy fats. Even if you’re not sure about seed cycling, these recipes offer great, balanced options with over 30 grams of plant protein, carbs, and fats. 🫐🍒

Have you tried seed cycling? Are you curious about it? Comment below and let me know, and save this post for later ❤️

#seedcycling #smoothierecipe #veganproteinpowder #pmsrelief #hormonesupport #healthyveganlife
Tofu ‘peanut’ noodle recipe with 32g plant pro Tofu ‘peanut’ noodle recipe with 32g plant protein 🤤

🫶🏼 Comment “TOFU” for the full recipe!

📣 You don’t have to be vegan or vegetarian to enjoy this tofu dish!

If you haven’t yet come across a tofu recipe you like, my hope is that this changes your mind 🍲 

This meal comes together in under 20 minutes using simple, wholesome ingredients. It’s a staple in my weekly meal rotation because it’s healthy, easy to make, and absolutely delicious 😍

And, it’s nut free 🤫 I use @sunbutter instead of PB for the rich, savory-sweet peanut flavor you know and love.

👉🏼 Save this post for the next time you need some easy, healthy meal inspo 🥗 

👋🏼 And make sure you’re following me, @myplantbasedfriend for more delicious high protein vegan recipes, and healthy lifestyle support 🤍

.
#veganbodybuilder #veganfoodies #highproteinvegan #healthyveganrecipe #myplantbasedfriend #healthyveganmeals #tofurecipes #tofunoodles #peanutnoodles #healthymealideas #easydinnerideas
High protein snacks that are convenient and actual High protein snacks that are convenient and actually taste good!? 😍

Balancing a busy schedule, workouts, traveling, and maintaining my energy levels as a vegan has taught me the importance of having healthy, portable, and protein-rich snacks on hand.

That’s why I’ve put together this list of my favorite vegan high protein and macro friendly snacks– both sweet and savory- to satisfy all cravings 😋 like:

@aggropops lentil puffs
@greenbitesgo protein desserts
@nugonutrition dark chocolate protein bars

Finding the right snacks doesn’t have to be a challenge!

Comment “SNACK” and I’ll send you the full list 🥰🌱
Easy High Protein Vegan Chorizo 🔥 Textured Pe Easy High Protein Vegan Chorizo 🔥 

Textured Pea Protein (TPP) is one of my favorite plant-based sources of protein. It has amazing macros, digests well for me, is super quick and easy to prepare, and versatile for your fav recipes 🙌🏼

For one serving of this chorizo, I use:

- 35g @purisfoods TPP
- 2 tsp taco seasoning (I use @mccormickspice, no added preservatives)
- 30g @mateos_salsa mild taco sauce
- Chipotle @tabasco for some added spice

Macros per serving (just the TPP chorizo):
28P/ 6C/ 2F

Easy, delicious, and healthy 😋

You can multiply this chorizo recipe for meal prep, so it’s ready to go for delicious tacos, burritos, bowls, or however else you’d like to enjoy it throughout the week 🌮🌯 

This is a staple in my weekly meek rotation, and I hope you love it too 🫶🏼

Follow me, @myplantbasedfriend for more easy, delicious, high protein vegan recipes and meal ideas 🌱 

Save this post for the next time you need some fresh, healthy meal prep inspo 🍽️

#veganbodybuilder #veganfoodies #highproteinvegan #healthyveganrecipe #veganmacros #veganchorizo #veganmealprep
Easy Vegan & Gluten-Free Funfetti Mug Cake with 34 Easy Vegan & Gluten-Free Funfetti Mug Cake with 34g Protein 🧁🌱😍

This recipe comes together in under 5 minutes- great for a post-workout meal, a late-night sweet treat, or a single-serving healthy dessert 😋 heck, I’ve been eating it for breakfast 👀 

It’s made with a few simple, wholesome ingredients, tastes amazing, and has the perfect consistency 🤤

Macros: 34P/ 56C/ 11F

Get my favorite Vegan Vanilla Ice Cream protein powder at the link in my bio ⬇️ 

🏷️ code MYPLANTBASEDFRIEND for 15% off your @VedgeNutrition orders ❤️

Save this post for the next time you need some quick & tasty meal inspo 🙌🏼

And make sure you’re following me, @myplantbasedfriend for more easy, delicious, high protein vegan recipes like this ✨ 

🎂 Comment CAKE for the full recipe 🎂

#veganbodybuilder #veganproteinpowder #highproteinvegan #veganproteins #plantbasedrecipe #healthyveganrecipe #veganfoodies #veganmacros #veganmugcake #healthydessertrecipes
Today marks 9 years vegan 🌱 …and my heart i Today marks 9 years vegan 🌱 

…and my heart is so full ❤️

I never could’ve imagined that this path would teach me so much about compassion, alignment, and trusting myself.

What started as a quiet curiosity turned into a life of deeper connection- to my values, my body, the Earth, and others.

I’m so grateful for every soul who’s been part of this journey: my vegan and vegetarian friends who inspire me, my non-veggie friends who’ve shown love and support, and everyone who chooses to lead with an open heart and mind. 🤍

After 9 years, I’m finally opening up to share more of my story. If it resonates with you, lifts you up, or helps you feel less alone, that means everything to me.

I’m opening a few spots for 1:1 coaching. I combine my training in subconscious and somatic healing with my knowledge as a longtime vegan to support you in feeling grounded in your body, aligned with your values, and at peace with your choices.

DM me to schedule a consult call. I’d love to walk this path with you. 🥰
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