Article at a Glance:
- A healthy breakfast provides energy and a multitude of health benefits
- High-protein, plant-based breakfast recipes that are satiating and delicious
Benefits of Breakfast
You’ve probably heard that breakfast is the most important meal of the day. As its name suggests, breakfast literally is the breaking of your overnight fast. A healthy breakfast helps kick-start your metabolism and gives you the energy needed to tackle your busy day.
Eating breakfast also has some surprising health benefits. Studies have shown that eating breakfast is associated with a lower body mass index (BMI), reduced weight gain, and lower body fat percentages. In children and adolescents, breakfast consumption can significantly improve cognitive performance.
Plant-Based, High-Protein Breakfast Recipes
What we eat at breakfast is important too. The best recipe for breakfast includes all three macronutrients: fat, protein, and carbs. Protein aids in muscle growth and repair. Carbs ensure your body has enough energy, while fat helps with vitamin absorption and hormonal health.
Protein is the most satiating of the three macronutrients. This means eating high-quality protein keeps you feeling fuller longer. And when you feel full, you are less likely to mindlessly reach for that snack or grab a donut from the break room.
Here are a few of our favorite high-protein, plant-based breakfasts.
Smoothies
Smoothies are a quick breakfast choice loaded with nutrient-dense foods. Frozen fruit is blended with the milk of your choice to create a base. For an added nutritional boost, you can mix in flax seeds, chia seeds, oats, or even mild-tasting vegetables like spinach or cauliflower.
A scoop of LiveComplete protein powder ensures you are getting the quality protein you need. Check out this recipe for a Sunrise Breakfast Smoothie!
Breakfast Scramble
Egg or tofu scrambles are packed with protein and veggies. Start by sautéing any veggies that you like or have on hand. They can even be last night’s leftovers. Throw your scrambled eggs or crumbled tofu into the pan. Season to taste, and voila! You have a satisfying and delicious breakfast.
Overnight Oats
Oats are a breakfast staple for a reason. Oats are filling, and the flavor combinations are endless. But if you don’t have the time to cook, you can try making overnight oats. Mix equal parts rolled oats and your milk of choice.
For added protein, you can add a scoop of LiveComplete protein powder or Greek yogurt. Store covered in the fridge overnight, and add some nuts or fruit in the morning.
Toast
It doesn’t get much easier than toast. Breads that have nuts or seeds have a higher protein content than white bread. Whole-grain options also add a boost of fiber. You can try topping your toast with peanut butter and a banana for your fats and protein. Or if you are looking for something savory, try this Chipotle Black Bean Hummus.
Breakfast Bowls
Another savory option is breakfast bowls. Start with a carb-heavy base like potatoes or rice. Add whatever vegetables you have on hand, like broccoli, spinach, or tomatoes. Beans, eggs, or tofu are all great sources of protein, and a few slices of avocado will provide the fat you need to balance it out.
LiveComplete Takeaways
High-protein, plant-based breakfasts are a perfect way to start your day. A scoop of LiveComplete protein can be mixed into your breakfast staples to ensure your body is getting exactly what it needs.
Sources:
- Gibney M, et al. (2018). Breakfast in Human Nutrition: The International Breakfast Research Initiative. doi:10.3390/nu10050559
- Leidy H, et al. (2015). A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in “Breakfast skipping” adolescents. https://doi.org/10.1002/oby.21185
