Breakfast is the most important meal, as they say, and being the first meal of the day, your choice of breakfast can have an impact on the choices you make as the day progresses. I want to do minimal prep in the morning, I just want to get the food into my stomach to kick-start my metabolism ASAP.
Oats are my go-to breakfast food. I buy them in bulk so I always have them on hand, it’s extremely cheap, nutritious, and so easy to prepare. Usually we make overnight oats for the week ahead, so there is no cooking required and we make breakfast for the whole week in a matter of 10 minutes.
Oats are high in slow-digesting fiber, which will keep you full, they also have plant protein and are low in fats. I usually add chia seeds and soymilk for some extra protein. There are so many different ways to prepare them, top with fresh fruit, bake into muffins or a loaf, toast them in the oven and eat with dairy-free yogurt and pumpkin seeds, just to name a few. Usually I cook them on the stove with soymilk and add banana, agave and cinnamon. Simple and quick.
Smoothies are also easy because there really is no prepping required unless your fruit needs to be peeled or cut up. Smoothies are as simple as sticking a bunch of random things into a blender and can be taken on the go. When I have less than 5 minutes to get out the door and I haven’t even prepared anything to eat, I’ll just make a smoothie.
Usually the first thing I put into a smoothie is a leafy green. I usually have kale, spinach, or a blend of baby greens on hand and I add a a big handful along with a banana, either frozen or fresh. Then after that, it depends what else I have on hand. I usually keep a bag of frozen berries in the freezer that I will use when I don’t have any fresh fruit. After adding fruit, sometimes I will add nuts or seeds like almonds, pumpkin seeds or hemp seeds. This helps to pump up the nutritional value with protein and fat. If I’m making a smoothie after a workout, I’ll skip the seeds or nuts and I’ll add plant based protein powder, yes I always have greens and a banana blended with any smoothie. Sometimes I’ll add a splash of non-dairy milk or I will fill it with water or ice. Blend for about a minute and I’ve got an entire meal on the go. Usually my smoothies are anywhere from 350-500 calories, so it’s a really filling snack or even kind of like a meal-replacement.
These are just 2 of my quick, simple, healthy and reliable breakfast foods that I eat regularly. If time permits, like on the weekend, sometimes I will make soyrizo and potato tacos with avocado (can also be for lunch or brunch or whenever cause they’re amazing), but I don’t always have the ingredients handy. Or a tofu scramble with veggies, but both the scramble and tacos take more work than my simple oats or smoothie.
What are some other quick and simple plant-based breakfasts? Leave a comment.