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My Plant-Based Friend

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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

Healthy Gluten Free Vegan Pumpkin Cheesecake

buffalo cauliflower

The Best Baked Crispy Buffalo Cauliflower Wings

The Best Vegan Zucchini Cake with Cream Cheese Frosting (Easy and Healthy Recipe)

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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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tofu peanut noodle dish
birthday cake mug cake
healthy vegan high protein & macro friendly snacks you'll love

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myplantbasedfriend

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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