Peanut Butter, Banana & Hemp Seed Vegan Bagel

All nutrients are different and each play a variety of roles – it’s about balance, so from a high level, it’s more important what you eat over a day/week than every single meal. If I am feeling depleted after a prolonged fast, or perhaps the day after slightly undereating (sometimes you get busy), I often look to fast acting carbs + foods containing minerals (e.g magnesium) & healthy fats.  

I’m often asked about bread – I am not a big bread eater but I do love a bagel and Iggy’s make the best Vegan Bagels in Australia.

But there is minimal protein – tell me why this dish is so healthy?

Don’t be fooled by marketing that makes us think protein should be the best man at our wedding & Mr. Carb. barely deserves an invite – both these guys can bring you health & happiness in different ways & that is why they co-exist! This little creation was perfect after a prolonged fast (36 hours) as my glycogen was depleted and I just wasn’t feeling the same when exercising (glycogen is carbohydrate stored in your muscles and is depleted when you fast).  Would I have this every single day and frequently as a snack? Probably not, because eating is about balance and listening to your body.   Typically it’s a go to meal for me after a fast or late in the afternoon when I had a really big workout that morning and feel a lot of muscle fatigue (post workout for my first meal I tend to stick to carb/protein rich foods and minimal fat where possible and introduce fats later in the day as I believe it’s better utilised that way).  Regardless, at 455 calories it is equivalent to just 22 macadamia nuts or 45 cashews. 

Prep Time 5 minutes
Total Time 5 minutes
Calories 455kcal


  • 1/2 Poppy Seed Bagel (Vegan)
  • 1 tbsp Organic Peanut Butter
  • 1 Banana
  • 1 tbsp Organic Hemp Seeds
  • 1 tbsp Organic Maple Syrup (Make sure you buy maple syrup that’s 100% Organic maple as there’s a lot of junk on the market... the 100% is a superfood and is miraculous in small servings).


  • Toast the bagel and spread with peanut butter. Add sliced banana, drizzle with maple syrup and sprinkle with hemp seeds! 

This meal contains:

1- Zero saturated animal fats.

2 – Zero cholesterol. Perfect balance for refuelling if depleted after a sustained fasting window or if you have just been training hard & you wake up feeling flat – that flat feeling post training is a lack of glycogen in your muscles so you look & appear soft but really you just need a good healthy carbohydrate-rich meal.

3 – No animal products.

4 – Great source of dietary fibre and Omega 3 fats.

Listen to your body. Start looking at cutting unhealthy foods out and then focus on the foods you want to keep in your diet and how you will balance them to meet your daily requirements + goals.

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