The popularity of the vegan diet is increasing day by day due to environmental or health reasons, thus shifting many people to veganism. This type of diet is linked with several health benefits, like improved glucose levels, heart health, improved kidney function, and even helping to lose weight. This article delves into the potential benefits of a vegan diet and what a vegan breakfast consists of, depending on dietary needs.

What is a vegan diet?

A vegan diet is based on plants (such as vegetables, grains, nuts, and fruits) and the food made from plants. A vegan diet does not include foods coming from animals, including dairy products and eggs.

11 High Protein Vegan Breakfast Options

In the hustle and bustle of life, time for meal preparation boils down to zero. Here are diverse, protein-rich options to suit different preferences and time constraints:

For the on-the-go professional:

• Starting your day with protein coffee: The combination of both plant protein powder and caffeine may help to stabilize energy levels throughout the day, preventing the energy crashes often associated with the consumption of high-sugar beverages.
• Chia Seed Pudding: Soak chia seeds overnight in adequate water and soy milk or almond milk with pea protein powder and fruit for a grab-and-go breakfast rich in protein, fiber, and antioxidants.
• Plant-based protein shakes: Plant-based protein shakes are a better option without artificial ingredients and unpleasant side effects.
• High-Protein Smoothie: Blend banana, spinach, nut butter, plant-based milk, and protein powder for a quick and energizing smoothie packed with nutrients.
• Breakfast Bar: Store-bought or homemade bars packed with nuts, seeds, and oats provide a convenient, protein-rich snack for busy mornings.

For the family-oriented kitchen:

• Tofu Scramble Bowls: Scramble tofu with turmeric, nutritional yeast, and vegetables for a savory and customizable dish, complete with whole-wheat toast or tortillas.
• Lentil Pancakes: Whip up these protein-packed pancakes using cooked lentils, mashed bananas, and rolled oats for a healthy and satisfying alternative to classic pancakes.
• Protein Oatmeal: Boost your oatmeal with a scoop of hemp seeds, chia seeds, almonds, and a dollop of nut butter for a breakfast loaded with protein, fiber, and healthy fats.

For the Weekend Brunch Enthusiast:

• High-Protein French Toast: Soak bread cubes in a blend of plant-based milk, protein powder, and spices before dipping them in batter and pan-frying for a protein-infused brunch classic.
• Vegan Breakfast Burritos: Scramble tofu with black beans, salsa, and spices, wrap them in whole-wheat tortillas, and top with avocado for a hearty and satisfying Mexican-inspired breakfast.
• Tofu Scramble Quiche: Use tofu scramble as a filling for a vegan quiche made with a whole-wheat crust, adding vegetables and nutritional yeast for a protein-rich and savory brunch centerpiece.

Additional Tips and Considerations:

• Flavor Matters: Experiment with spices, herbs, and sauces to add variety and keep your taste buds engaged.
• Sweet or Savory: Cater to individual preferences by offering both sweet and savory options.
• Planning is key: Prepare some components in advance, like pre-cooking lentils or soaking chia seeds, for an easier morning routine.
• Don't Forget Fruits and Vegetables: Include fruits and vegetables for essential vitamins, minerals, and fiber.
• Make it Fun: Get creative with presentation and involve children in meal prep for a more enjoyable experience.

Is it better to eat protein or carbs for breakfast?

As we all know, protein is the most essential macronutrient. It plays a critical role in muscle growth and repair, hormone regulation, and overall energy levels. Starting your day with a protein-based breakfast promotes satiety, reduces cravings, and improves cognitive function throughout the morning. Consuming high-protein breakfasts can keep your blood sugar levels low for up to 4 hours, reducing your food cravings.

Whereas consuming refined carbs in breakfast can make your blood sugar levels spike up and drop down too quickly, leaving you hungry and tired in a short span of time.

What happens if you eat only protein for breakfast?

Protein is very important for building muscles and various other body functions, but relying solely on proteins can deprive you of various vitamins and minerals, causing nutritional deficiencies.While protein can take time to digest, it can also lead to digestive issues like bloating and constipation due to lack of fiber. Hence, it is recommended to have your protein along with other macronutrients, namely, a balanced diet.

How much protein should I have for breakfast?

The recommended dietary allowance of protein for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. This requirement ranges from 0.8 grams to 2.2 grams per kilogram of body weight based on the specific population to which you belong. This 70-80 grams of protein should be equally divided among all the meals based on the number of meals you consume. Considering three meals a day, breakfast, lunch and dinner, around 25-30 gms of protein should be added in breakfast, and the later two can be adjusted accordingly. In fact, research suggests that consuming a high-protein breakfast of around 30 gms provides numerous health benefits, like prevention of body fat gain, better weight management, increased satiety, and reduced hunger.

Vegan protein foods to easily include in breakfast

When it comes to protein, meat and fish come to mind, and vegetarian and vegan protein sources are of secondary importance. Vegan protein sources are rich in vitamins, minerals, and fibers. Following are the vegan sources that can be included in a diet.

• Legumes: Chickpeas and black beans are nutritional powerhouses, boasting protein, fiber, and essential minerals. Consider them in breakfast burritos, savory scrambles, or protein-packed pancakes.
• Tofu and Tempeh: These soy-based products are versatile sources of complete protein, easily adapting to savory or sweet dishes like breakfast scrambles, burritos, or smoothie bowls.
• Nuts and Seeds: Packed with protein, healthy fats, and fiber, nuts and seeds like almonds, chia seeds, and hemp seeds can be sprinkled on oatmeal, yogurt, or incorporated into breakfast bars and smoothies.
• Nutritional yeast: This deactivated yeast boasts a cheesy flavor and packs a protein punch, making it a perfect topping for savory dishes or a secret ingredient in creamy sauces.