We’ve all heard it – Breakfast is the most important meal of the day. But doesn’t that depend on what you’re having for breakfast?
There’s no doubt that breakfast is the meal that sets the course for the rest of our day. Loading up on sugary cereals, pastries, and mochas may be allowed on the vegan diet, but is that really what you want in your body? Find out why breakfast can be the most important meal of the day, but only if you’re eating foods that set you up for success.
Not All Vegan Food is Healthy
Did you know that it’s still possible to eat junk food on the vegan diet? Just because animal products aren’t involved in the food you eat, doesn’t necessarily make it healthy. Breakfast foods that are loaded with carbs and sugar are still allowed for vegans, so dietary discretion is still important. Let’s explore why that cherry danish and white chocolate mocha are not the greatest breakfast options for vegans who care about their bodies.
The Problem with Eating Junk for Breakfast
Aside from the many problems related to excessive sugar, a major reason to eat a healthy breakfast is because of how it makes you feel. A breakfast high in breads, carbs, and sugars is going to leave you lethargic within a couple hours of eating. Odds are, late morning is when you’ll need physical and mental energy to focus and excel in work, school, or other endeavors, so only a breakfast high in protein, fiber, and vitamins will leave you ready to take on the day.
The Power of a High Protein Breakfast
In addition to all of the obvious reasons why a fresh, protein-rich breakfast is excellent for you, there are also some reasons you may not know about. For example, a study published in the American Journal of Clinical Nutrition found that those who eat a high-protein breakfast are less likely to eat foods that are high in fat or sugar later in the day. In case there was any doubt before, now you can be certain – a high protein breakfast truly sets you up for success.
4 Formats for a Powerful Vegan Breakfast
If you’re used to hitting the cafe each morning, then you may not know where to start with building your own potent vegan breakfast. Luckily, following any of these formats makes it easy to load up on your favorite superfoods and enjoy a breakfast you can be proud of.
- The Power Shake
Protein shakes don’t have to be boring or tedious to choke down. With fresh fruits and veggies, a high-protein vegan milk, and some seeds to top it off, you can start the day with a potent shake that provides all of the nutrients you need to power through the day.
- The Power Scramble
Similar to what you’d get at a breakfast diner, the scramble is an ideal format for combining protein-rich ingredients into a morning meal. For vegans, ingredients like tofu, salsa, mushrooms, avocados, broccoli, and corn are ideal for a scramble but feel free to experiment to create the right breakfast recipe for you.
- The Power Bowl
Certain grains and cereals are rich in nutrients and protein, and combining these ingredients in a bowl can make for a breakfast that keeps you going strong throughout the day. Grains like couscous and quinoa and seeds like chia and flax are all potent vegan options that make for a hearty breakfast.
- The Power Salad
Any type of day is ideal for a salad, especially if it’s loaded up with your favorite protein-packed ingredients. Your high protein salad can take advantage of the many beans and seeds on the vegan diet, in addition to veggies like avocado, kale, and soy. Don’t underestimate salads when you need a complete vegan breakfast that will help you grow muscle.
Start Your Day with a Bang – 6 Vegan Power Breakfasts
An ideal vegan breakfast will have protein, fiber to keep you full, and the vitamins you need for a consistent supply of energy. These six vegan recipes were chosen specifically for their combination of being impressive in both taste and nutrition. Check out these options and consider them next time you need a vegan breakfast that fuels your day. After a description of each power breakfast, the key ingredient and macros are listed to provide a solid overview.
1. The High Protein Breakfast Burrito
Portable and legitimately healthy, the high protein breakfast burrito is a phenomenal breakfast option for active vegans. Posted by the vegan megasource, OhSheGlows.com, this high protein vegan breakfast burrito is filled to the brim with ingredients that help vegans thrive. Tofu and beans are two of the most protein-packed ingredients on the vegan diet, and this breakfast option has both of them.
Key Vegan Ingredients in the High Protein Breakfast Burrito
- Tortilla or Veggie Wrap
- Firm Tofu
- Diced Potatoes
- Sliced Mushrooms
- Sweet Onion
- Daiya Cheese (Vegan)
Macros for the High Protein Breakfast Burrito
- Protein: 17g
- Carbs: 22g
- Fat: 5g
2. Banana Almond Cream Shake
If you prefer your breakfasts to be vegan, sweet, and rich in protein, then this recipe from Bodybuilding.com may be the perfect breakfast for you. Ideal on the go or while hanging out at home, this shake has multiple types of protein and a flavor that’s both fruity and nutty. If you don’t mind a smoothie or shake for breakfast, then this one is a virtually perfect vegan option for starting your day strong.
Key Ingredients in the Banana Almond Cream Shake
- Half scoop of Rice Protein
- Half scoop of Pea Protein
- Almond, cashew, soy or coconut milk
Macros for the Banana Almond Cream Shake
- Protein: 32g
- Carbs: 32g
- Fat: 8g
3. Tempeh and Potato Hash Browns
Are you familiar with tempeh? Tempeh is fermented soy found in Indonesia and is the food with the most protein on the vegan diet. This vegan breakfast scramble combines the light texture of tempeh with the soft yet dense texture of potatoes to make a scramble that gives you all the protein you need. Consider topping it with your favorite vegan sauce to spice it up, and you have an awesome vegan breakfast.
Key Ingredients in Tempeh and Potato Hash Browns
- One Package of Tempeh
- Olive Oil
- Diced Onion
Macros in Tempeh and Potato Hash Browns
- Protein: 20g
- Carbs: 44.9g
- Fats: 19.6g
4. Chickpea Pancakes
One thing that may surprise you when you go vegan is that there are many ways to cook your favorite foods without eggs. The secret ingredient in chickpea pancakes is chickpea flour, a completely vegan product that is used in a wide range of recipes. While the chickpea pancakes may be pretty simple themselves, the beauty of pancakes is that you can top them with fruits, sauces, and high protein seeds. Plus, chickpeas are rich in protein in their own right, making this a powerful and versatile breakfast option for vegans.
Key Ingredients in Chickpea Pancakes
- Chickpea Flour
- Chopped Red Pepper
- Green Onion
- Your toppings of choice: Avocado, hummus, cashew cream, almonds, etc.
5. Sun-dried Tomato, Mushroom, and Spinach Tofu Quiche
Not all vegan recipes are simple concoctions that take only a few steps. If you have some time to spend on an epic vegan breakfast, then this recipe takes about 30 minutes of prep time and 50 to cook, but will be worth your effort when it’s all done. Sun-dried tomato, mushroom, and spinach tofu quiche involves 22 ingredients in total, but with the right people and the right preparation, it could be a fun experience that expands your cooking knowledge and rewards you with a high protein vegan dish.
Key Ingredients of Sun-dried Tomato, Mushroom, and Spinach Tofu Quiche
- Ground Almonds
- Rolled Oats
- Olive Oil
- Firm Tofu
Macros for Sun-dried Tomato, Mushroom, and Spinach Tofu Quiche
- Protein: 13g
- Carbs: 17.8g
6. Sweet Potato and Avocado Green Salad
For health-conscious vegans, there’s nothing like a fresh salad to get the energy you need to start your day. This version uses two superfoods as its main ingredients and can be further modified with your favorite vegan dressings, seeds, and other toppings. For getting your day going with a burst of protein, sweet potato and avocado green salad is an ideal choice.
Key Ingredients in Sweet Potato and Avocado Green Salad
- Roasted Sweet Potatoes
- Salad Greens
- Hemp Seeds
- Maple Syrup
Macros for Sweet Potato and Avocado Green Salad
- Protein: 22.3
- Carbs: 49.8
- Fat: 45.6g
Make Each Morning Meal a Breakfast of Champions
Vegans have so many fresh, nutritious, and protein-packed ingredients to work with that there’s no reason to not have an awesome breakfast every single day. Whether you opt for a fully-loaded vegan breakfast burrito or an elaborate breakfast quiche, there are numerous high protein options for the fit vegan. Best of luck combining the powerful ingredients you love and creating your ideal vegan breakfast!