This may be the most important page on the entire site!  So listen up.

Do you think being a vegan can result in deficiencies in nutrients? Like Iron, calcium, B12 or lacking protein? If I had a kale chip for every time I have heard this, I could actually fill a packet of kale chips, damn things are always 98% air. And when you picture a vegan or raw foodies, is the image a skinny, pale and tired looking person, who looks like they just need a burger?

Well, the unfortunate truth is that deficiency and lack of physique ARE common amongst vegans, raw foodies, and even vegetarians, but why and how the opposite should be the case is simple.


Too often people take the habits, the recipes and the information they have about being a carnivore and apply that to being a vegan, put simply, it does not work! Here is why:

I want to give credit where it’s due, meat is extremely high in nutrients, in fact, animal liver is the highest sources of nutrients on the planet and if it were not for the adverse side effects of eating it, it would remain a great source of vitamins. Because it is so high in nutrients, a carnivore can eat small portions of meat wrapped in the worst bread with a side of french fries three times a day and never have any difficulty maintaining a minimum level of nutrition! That’s how high in nutrients meat is.

You just can’t apply this recipe to being a vegan. The same meal with vegetables or tofu instead of meat would leave you grossly malnourished! A perfect example of applying old eating habits to veganism is the tofu scramble. It is about the same size as two egg, is just as fulfilling and if made well tastes about the same, however, it is not the same! Eggs have significantly more vitamins and nutrition than tofu. Any vegan who eats a tofu scramble for breakfast most days is heading fast down a road that only leads to a town called malnourished-ville, where all the inhabitants walk around wondering how they got there, when they thought being a vegan was supposed to make them healthier.

That does not mean you should eat meat, and it does not mean you will be nutrient deficient, it just means you need to take a different approach to your eating. In a world dominated by people ignorant to the benefits of a plant-based diet, we must work smart, be creative and think about how we eat in a completely new way. With just a few new ideas, tools and recipes you can completely transform your vegan diet into one of abundant nutrition and soon you will look back and see that being a truly healthy vegan is simple and wonder why more people are not doing it.

THE HOW: Enter The Smoothie!

Through trial and error, I have discovered and developed a few fundamental recipes that are extremely easy to make, packed with nutrition and taste so good that I look forward to eating them. These recipes make up the foundation of my vegan diet and I fall back on them whenever I am pushed for time to ensure I am getting the nutrition I need.

In the case of this smoothie, it can even be made in advance and put into a mason jar to be taken on the road with you. I have heard of nothing more convenient in my life; Coffee, Smoothie, Go! 

What better place to start forming new thinking and habits than with the most important meal of the day, breakfast. Just take a quick glance at the ingredients in this smoothie, it is so crammed full of nutrients that it contains one-third of your daily iron, near half your daily calcium, enough protein for a weight trainer and not to mention all the other vitamins, antioxidants, and perfectly balanced energy sources to help you face the day.

This truly is the ultimate vegan breakfast and is the best thing you can eat first thing in the morning. Did I say eat? I meant to say drink, but it’s so filling after you try it you won’t blame me for saying “eat”. One word of warning, this smoothie is very thick. personally, I love it that way, but I understand if it’s not for everyone, so I have included instructions below on how you can thin it out a little.

One last final thought on blenders. Because this smoothie is such an important part of my daily ritual, I have made an investment in a Vitamix blender. I don’t believe that you must have one to make this smoothie great, however, it is such a high-speed blender it completely liquefies the chia seeds and other harder ingredients making a smoother and better texture. It’s surprising how much this blender does make my life a lot easier and like this recipe, many vegan recipes packed full of nutrients are blended. Liquefied fruits and vegetables are an essential way to get the nutrients you need into your body quickly and effortlessly.

5 from 4 votes
delicious smoothie with scattered fruits
The Perfect Breakfast Smoothie
Prep Time
1 min
Cook Time
3 mins
Total Time
4 mins

If you would like to thin out the recipe a little, it is as simple as substituting some of the milk for water, so if you are making one serving, use a full cup of water and half a cup of nut milk.

Course: Breakfast, Snack
Cuisine: gluten free, vegan, vegetarian
Servings: 1 person
Calories: 521 kcal
Author: UpperSpoon
  • 1 cup Almond Milk (you could also use soy, cashew, macadamia milk)
  • 0.5 cup Water
  • 0.25 cup Rolled Oats
  • 0.33 cup Vegan Protein Powder (or whatever amount one serve is of your protein powder)
  • 1 tbsp Chia Seed (any type)
  • 0.5 tbsp Cocoa Nibs (or powder)
  • 1 cup Mixed Berries (frozen Or fresh)
  • 1 Banana
  1. Place all the ingredients in a blender and blend for around one minute. If you have a slightly thicker consistency than you want simply add a little more liquid, however, it should be quite thick.

Recipe Notes

You can make this smoothie even better by using macadamia milk over other kinds of nut milk. Its hard to believe, but it tastes even better and is even more nutritious. I have used regular nut milk as the recipe ingredient here because of the availability and additional cost of macadamia milk is not for everyone.

Nutrition Facts
The Perfect Breakfast Smoothie
Amount Per Serving
Calories 521 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Sodium 337mg 14%
Potassium 628mg 18%
Total Carbohydrates 74g 25%
Dietary Fiber 21g 84%
Sugars 29g
Protein 24g 48%
Vitamin A 2.9%
Vitamin C 17.1%
Calcium 42.5%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.

Print Recipe