If Your Plant-Based Breakfast Leaves You hunger A few hours before lunch, it might be time to consider adding some protein-rich ingredients to the mix. But if you’re vegan or just looking to eat fewer animal foods, finding a hearty, protein-rich meal isn’t as easy as making a few. eggs or throw in some Greek balls yogurt in a smoothie.
Quick reminder: Protein is essential for filling you up because it takes longer to digest than other macronutrients like carbohydrates. These move through your body much faster, leaving you hungrier faster. So, aiming for 20 to 30 grams of protein in the morning can help increase satiety, Natalie Rizzo, RDauthor of Planted Performance: Easy Plant-Based Recipes, Meal Plans, and Nutrition for All Athletes, » says SELF.
Fortunately, there are many delicious and creative plant-based ways to introduce protein into your first meal of the day. Some recommendations to keep in mind? Consider Tofu— you can combine it into your favorite breakfast dishes, grate it into a burrito, or mix it in to replace egg in a sandwich, says Rizzo. Seeds are also a great addition. By taking a few tablespoons of chia or hemp in a non-dairy smoothie or bowl of oatmeal, you can add about 10 grams of extra protein to your plate, she says.
Remember this is not the case all about proteins; balance is also important. Eating carbs and fat with your protein can make your meal even more satisfying. So if you’re making a tofu-based burrito, add a fat source, like a ripe avocado, says Rizzo. If you’re making overnight oats, add fresh fruit like strawberries or blueberries for fiber-rich carbs, she says. And above all, have fun: prepare breakfast recipes that you will look forward to eating.
If you’re looking for inspiration, we’ve got you covered with 15 high-protein, plant-based breakfast ideas that are delicious and anything but boring, from vegan “eggs” Benedict to carrot and oatmeal cake for the night. Each tasty recipe contains at least 20 grams of protein, allowing you to focus on your morning instead of counting down the minutes until lunchtime.
