Looking for quick and easy high-protein recipes that take under 10 minutes to make? Then look no further as I have you covered with 5 delicious and easy breakfast ideas that are plant-based and rich in protein.
Why protein?
Protein helps you to feel fuller for longer - Protein stimulates satiety hormones such as GLP-1, peptide YY and leptin. [1] This means that by having a high-protein breakfast, you are less likely to overeat during the day as it can assist with appetite regulation. [1]
It is a key component of a balanced meal. Balanced meals are essential for maintaining energy levels throughout the day and can help to reduce cravings.
Protein assists with muscle growth and development.
Protein is an important nutrient for immune health. [2]
Getting enough protein on a vegan diet doesn't have to be difficult. Opt for at least 20g of protein per meal with the meal ideas below.
1. Baked beans on wholegrain toast
Classic baked beans. Simple, cost-effective, nutrient-dense - what more could you want? As well as containing protein, they are an excellent source of fibre, iron, zinc and vitamin c. Use tinned or make your own and ensure to pair with multigrain toast for a filling and nutrient-dense breakfast.
2. Scrambled Tofu
Tofu is an excellent source of protein. Enjoy it for breakfast in the form of a hearty scramble that's packed full of protein, fibre and calcium that will be sure to keep you full and energised throughout the day.
Ingredients:
150g Firm Tofu (Opt for calcium set)
1/2 tsp Turmeric
1 tsp Onion powder
1 tbs Nutritional Yeast
1 Tbs Plant milk
Olive oil
Salt, to taste
Optional: 1/2 tsp Kala Lamak (black salt) While not essential, provided an "eggy" flavour that is delicious. You can purchase this from Indian grocers or health food stores.
Toppings of choice: Cherry tomatoes, spinach, mushrooms, chives.
Method:
Drain tofu and press out excess water. Mash with a fork until it resembles small chunks. Add spices and salt and a small amount of plant milk and mix well.
Heat a pan with olive oil and add the tofu mixture, cook until golden, stirring frequently.
Serve with wholegrain bread and toppings of choice.
3. Protein-packed smoothie
Smoothies can be a fantastic way to pack a bunch of nutrient-dense ingredients into one quick meal.
If you have ever felt hungry after a smoothie, it likely means it wasn't balanced and it may not have contained enough protein! Most individuals make a smoothie using a juice or coconut water base and pack it full of fruit. While this tastes delicious it's not a balanced meal that is providing all the nutrients we need as it is lacking protein, healthy fats, complex carbohydrates and calcium.
This is a common mistake, and it can, unfortunately, leave you feeling quite hungry soon after as it digests very quickly.
My Tip: Ensure the base of your smoothie contains protein & calcium. Avoid using water or juice. Pick 1-2 fruits, 1 healthy fat, 1 complex carbohydrate and an extra source of calcium such as a protein powder or soy-based yoghurt. The following recipe will leave you feeling full and satisfied.
Ingredients:
1 Cup Soy Milk
3 Tbs Soy Yoghurt (i.e: Vitsasoy) or 1 scoop Plant Protein powder
Handful of frozen berries
2-3 Tbs Rolled Oats
1 Tbs Chia seeds
Method:
Mix all ingredients into a blender until smooth and combined.
4. Overnight Oats
If you are short on time in the morning, overnight oats are the perfect solution for you. No fuss in the morning required and completely transportable should you wake up just that little bit too late and need to eat your breakfast on the go.
Oats are rich in a soluble fibre called beta-glucan, which can assist with lowering cholesterol. The following recipe is high in protein, healthy fats, fibre, calcium and is delicious.
Ingredients:
1/4 Cup Rolled Oats
2 Tbs Chia seeds
3 Tbs Plant Yoghurt (Ideally Soy based)
1/4 cup Soy milk
Handful of frozen berries
1 tsp vanilla extract
1 tbs Peanut butter - To serve
Method:
1. Mix ingredients into a bowl or jar and allow to sit for 3-4 hours or overnight. Top with extra berries and peanut butter to serve.
5. Chia pudding
Chia seeds are an excellent source of Omega -3 Fatty Acids. They are also rich in protein and fibre and contain iron and zinc. These nutrient-dense seeds are a great addition to your diet. Try this delicious chia seed pudding for a convenient protein-rich breakfast.
Ingredients:
1/4 Cup Chia seeds
1 Cup Soy Milk
1 tsp vanilla extract
1 tsp Sweetener (i.e: Sugar-free maple syrup)
Optional: Protein powder
Toppings: Berries, nuts, pumpkin seeds.
Method:
Mix ingredients into a bowl or jar and continually whisk until it begins to thicken. Let sit in the fridge for 2-3 hours and stir occasionally. Add toppings to serve.
Tips to increase protein intake:
Opt for soy milk over almond or oat, if you are choosing almond, aim to choose a protein almond milk such as Vitasoy Almond Protein Plus
Choose whole grains over white bread.
Add nuts and seeds as toppings
Add protein powder if necessary
References:
Author: This blog post was written by Melissa D'Elia (APD)
Book your free discovery call now to find out how Melissa can assist you.
Disclaimer: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis or treatment. Please consult with your Dietitian or GP for individualised advice.
Copyright: 2022 Sprout Nutrition & Dietetics.
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