When you have a busy lifestyle, it’s sometimes tempting to skip breakfast for extra sleep or to get out the door sooner. When you do eat, you may lean toward carb- and sugar-heavy options like cereal or a doughnut with coffee. However, the nutrients from a healthy meal in the morning will set you up for a more successful rest of the day.
Carbs and sugar alone will leave you headed for a mid-morning sugar crash. Balancing with a heaping helping of protein will stabilize your blood sugar level, increase your energy, and keep you full until your next meal. If you’re vegan or just sick of eggs in the morning, try one of these excellent protein-packed breakfast options.
1. Tofu Scramble
Tofu has been a staple for vegans and vegetarians for years. It has a high protein count at 20g per 100g serving and works well with most additional flavors. For breakfast, you can prepare it in much the same way you would eggs — scramble it with your favorite in-season vegetables and enjoy it warm.
Try the recipe from NY Times Cooking
2. Overnight Oats
If you feel rushed for time in the mornings, overnight oats are the perfect solution. Prep everything the night before and wake up to a delicious jar of oatmeal. The oats and other ingredients soak in the milk of your choice while you sleep, softening and plumping.
In the morning, you only need to pull it out of the refrigerator and add any extra toppings you like. Oats on their own have five grams of protein per serving, but chia seeds or protein powder can boost your intake.
Try the recipe from Bake & Bacon
3. Smoothie Bowl
Smoothie bowls are another easy option you can prepare in advance. Pre-portion your fruits and vegetables in the freezer. In the morning, toss them in the blender with your liquid of choice, mix, pour in a bowl, and top with your favorites, like chocolate or berries. Adding chia, flax, chickpeas, or protein powder will increase the nourishment in every serving, especially for vegans and vegetarians.
Try the recipe from SkinnyTaste
3. Chia Pudding
Chia pudding is yet another easy prep meal you can make ahead and enjoy all week. One serving contains at least five grams of protein and only two essential ingredients — chia seeds and your milk of choice. Then add any toppings or mix other favorite flavors in. Chill overnight in the refrigerator to give the seeds time to plump up and thicken the mixture.
Try the recipes from Two Healthy Kitchens
4. Greek Yogurt Parfait
Yogurt is full of good-for-you nutrients like calcium and protein, and you’ll typically find less sugar and higher protein content in Greek varieties over regular ones. Parfaits are a simple way of prepping your morning yogurt, making it more interesting than eating it plain.
Add your favorite granola between layers of creamy yogurt. Topping it off with seasonal fruits can round out your breakfast nutrition. For example, a peach has 13% of your daily vitamin C and 9% of your fiber.
Try the recipe from Love & Zest
5. Breakfast Burrito
Most breakfast burritos come stuffed with eggs, but if you want a vegan option or are sick of your morning eggs, you have other options. A black bean and sweet-potato-based burrito will give you the energy and nourishment you need to make it to your next meal. Add salsa and spinach for even more nutrients.
Try the recipe from From My Bowl
Protein Comes in Many Varieties
People often think of nutrition as a boring necessity, but working with new foods to liven up your intake can be fun. Get out of your egg rut and try one of the many other protein-packed options, like yogurt, black beans, and chia seeds. You’ll stay full longer and keep on track with your health goals.
Photo by Luisa Brimble on Unsplash
