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What is a vegan high protein breakfast?

What is a vegan high protein breakfast?

05.05.22

From sweet potato hash and banana pancakes to tofu scrambles and avocado toast, delicious, high-protein vegan breakfasts have become a contender at the table for the most important meal of the day.

What makes a breakfast vegan? The total absence of food products derived from animals, including chicken, duck, and other poultry, fish or shellfish such as crabs, clams, and mussels, eggs, cheese, butter, milk, cream, ice cream, and other dairy products, mayonnaise and honey.

While abstaining from consuming animals has roots in Mediterranean and Indian cultures, veganism as we have come to know it was born in 1944 to describe "dairy-free vegetarians."

What used to be considered a fringe lifestyle is now undoubtedly the mainstream as people across the world are adopting vegan diets either full-time or part-time. Motivations to go vegan range from health, morals, and as has become prominent in the last year, climate change.

In 2019, the United Nation's Intergovernmental Panel Climate Change released a report detailing how the West's consumption of meat and dairy is driving global warming, prompting many to make the switch to a vegan lifestyle.

In the last two years alone, vegan product sales increased 45%, and from 2018 to 2021, vegan food sales grew three times faster than total food sales. Today, there are countless high-quality vegan products, food blogs and cookbooks that make going vegan easier than ever.

Photo by Cliff Booth from Pexels

What are the benefits of a vegan breakfast with high protein?

Studies show that those who practice a vegan diet not only have a lower BMI than those who eat meat, but they also have a significantly lower risk of falling prey to leading causes of death, such as heart disease, diabetes and cancer.

A healthy vegan diet must be well-balanced; to reap the countless benefits, it's advised that vegans ensure they get enough omega-3 fats, vitamins, minerals, and most importantly, protein.

Protein is a macronutrient that plays a vital role in your body's health. It's found in every cell of the body, and is a major part of the function of your muscles, organs and hormones.

Whether vegan or not, It's recommended that adult men and women consume between 52-63 grams of protein a day. Since animal products contain such high levels of protein, once a person goes vegan, it's important to be diligent about integrating protein into your diet throughout your day.

Common sources of protein for vegans include nut butter (almond butter, peanut butter, cashew butter) legumes (chickpeas, black beans, lentils), soy products (tofu, tempeh, edamame), spirulina, and more.

Starting the day off with a high-protein vegan breakfast aids in weight loss and overall health by helping your body burn calories throughout the day, increasing muscle mass, regulating your blood sugar and improving the levels of your satiety hormones, which are the hormones that regulate your appetite, signaling whether you are full or hungry.

Photo by AltumCode on Unsplash

What is a protein breakfast without eggs?

Eggs are high in protein and extremely common in non-vegan breakfast recipes. Replacing eggs with a high-protein vegan alternative is simple.

For scrambles, quiches and breakfast casseroles, tofu is a fantastic alternative. One cup contains 20 grams of protein, and it takes on the flavor of whichever spice you choose. Chickpeas are another protein powerhouse with 39 grams of protein per one cup. Smash and fry them up into a scramble for a toast topper, sandwich filling or stand-alone start on your breakfast plate. To achieve a truly eggy flavor in their recipes with replacements, vegans can add Indian black salt, as it contains a sulfury, savory flavor reminiscent of eggs.

Vegan products, such as Just Egg, Vegan Egg and Simply Eggless are other easy, high protein egg replacements.

Benefits of a low sugar vegan breakfast

Along with high protein, a healthy vegan breakfast should contain low amounts of sugar. While it can be tempting to boost flavor by loading up smoothie bowls, cereal or vegan pancakes with added sugar, it's easy to exceed the daily recommendation of 24 grams (six teaspoons) of sugar a day. Doctors warn that too much of the sweet stuff can have adverse health effects. According to a 2014 study published in JAMA Internal Medicine, those who consume excessive amounts of sugar have a 38% higher risk of dying from heart disease.

A low-sugar vegan breakfast can reduce inflammation, stabilize hormone levels for mood regulation, reduce the risk of heart disease and diabetes, and boost brain function.

Can you have a high protein breakfast without protein powder?

Vegan protein powder is a common means of consuming high levels of protein as a pre-workout breakfast for its simplicity — add a scoop to your smoothie or breakfast bowl and boom! You have half (or more) of your required protein level achieved for the day. For vegans who workout in the morning,

An alternative to the powder-packed smoothie is a breakfast staple from childhood: cereal. That's right, a bowl of cereal can contain as much protein as popular protein powders. Vegans building a healthy, protein-packed breakfast routine can switch it up with tasty cereal and plant-based milk (almond milk, coconut milk or oat milk).

Surreal boxes

Benefits of Surreal being added to your pantry

While popular cereals are often lauded as healthy, those seeking the full benefits of a vegan diet should be sure to read the label. Many contain less than 4.5 grams of protein and up to 13 grams of sugar, putting you at significant risk for exceeding the daily recommended amount of sugar and providing insufficient levels of protein.

With an ingredient list half as long as popular cereals, Surreal is 100% vegan and contains a massive 15 grams of protein per serving, beating traditional breakfasts by a long shot. All of the protein in a bowl of Surreal keeps you full for longer and builds muscle mass to support weight loss.

Additionally, Surreal is grain-free, gluten-free and contains a whopping 0 grams of sugar, meaning you can enjoy a sweet treat that reminds you of childhood mornings without consuming any added sugar.