Few things beat waking up to a good breakfast. If you follow a vegan diet, or want fewer animal products, here are six protein-rich vegan breakfast ideas.
What do vegans eat?
First, you may be wondering what vegetarian and vegan diets involve.
People following a vegetarian diet exclude meat, fish and their derivatives. Strict vegetarians also exclude other animal-derived foods and are generally described as vegan.
Is a vegan diet healthy?
Missing nutrients, rather than the absence of a particular food, can harm health. Our bodies do not run on chicken breast, rice, nuts or olive oil as such: they need protein, carbohydrates, fat, water, vitamins, minerals and more.
Put simply, if you remove a food, find appropriate sources of its nutrients elsewhere.
An appropriately planned vegan diet can be nutritionally adequate, including for athletes. Pregnancy, breastfeeding, childhood and adolescence need particular care and qualified support; reliable vitamin B12 provision through suitable fortified foods or supplements is essential.
We tend to label foods good or bad, but nutrition is full of interacting variables and “it depends”.
Veganism is a dietary choice that needs complete, individual planning. A good vegan nutritional plan can be rich in vegetables, pulses and fruit and low in saturated fat, offering several nutritional advantages.
6 vegan breakfast ideas
Perhaps you fancy a savoury breakfast, or something sweet. Some of us love wholemeal bread; others prefer a different cereal.
Whatever your preference, here are six easy vegan breakfast ideas with protein sources you can adapt to your lifestyle.
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Avocado and marinated tofu toast:
For lovers of savoury breakfasts. Avocado provides healthy fats, mainly monounsaturated fatty acids, while tofu supplies all the essential amino acids.
Marinate tofu in lemon juice, dried oregano, garlic and paprika, then enjoy it on toast. You’re welcome.
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Porridge with fruit and almond butter:
A classic healthy vegan breakfast. The oats in porridge contain beta-glucans, a type of soluble fibre that can support blood-glucose regulation and help you feel full.
Cook oats in your favourite plant drink (soya typically supplies more protein than many alternatives) and add a spoonful of almond butter as a topping for extra protein and healthy fats. Sweeten with sliced banana or your favourite fruit.
Delicious, balanced and easy to make.
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Soya yoghurt with blueberries and peanuts:
Yoghurt with toppings is another breakfast favourite. Choose a plant-based option such as soya yoghurt and add fruit for extra vitamins.
Blueberries contain antioxidant compounds and can contribute to an anti-inflammatory dietary pattern supporting overall recovery. A tasty option after training.
Peanuts are technically pulses rather than nuts, and make a protein-rich topping. Try them chopped over yoghurt.
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Scrambled tofu with chives:
For mornings when you have more time, cook tofu like a classic scrambled egg dish.
Crumble it and sauté in a little olive oil with turmeric, white pepper and black salt. The latter, sold in specialist food shops, gives an egg-like flavour.
Finish with chopped chives for a breakfast containing plenty of protein. Want more fibre? Serve with wholemeal bread for carbohydrates and fibre.
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Puffed quinoa with almond drink and pumpkin seeds:
Quinoa appears in plenty of vegetarian recipes. What is not to like?
This pseudocereal provides protein and minerals including phosphorus, potassium, magnesium and calcium in varying amounts. Enjoy it puffed with almond drink and pumpkin seeds, which supply magnesium and zinc.
For variety, add different seasonal fruits.
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Banana and peanut butter smoothie:
If you want more protein, smoothies can be useful because you can add protein powder.
Blend half a frozen banana with a scoop of your preferred vegan protein powder, a glass of plant drink and a spoonful of peanut butter. We like using this blender for our smoothies: very convenient!
Delicious.
Want it sweeter? Dates are another way to add sweetness.
We hope you enjoyed these six vegan breakfasts. Whatever your dietary preferences, the sports nutritionists at INDYA can personalise an eating plan around your tastes, needs and goals.
Sound good? Visit our website to find the plan that suits you.
