.png)
The working week is not the time to be skipping breakfast!
That first meal of the day is vital for keeping your blood sugar levels balanced and providing you with fuel to keep your mind focused and your energy sustained.
Get the right balance of ingredients and you’ll fill your belly with a healthy nutritious breakfast to get you through until lunchtime.
Plan your breakfasts before you go food shopping to ensure you pick up the right ingredients. Meal planning in general has been associated with a healthier diet and lower obesity according to a 2017 study.
Take a look at my 5 speedy vegan breakfast ideas and include them into your weekly plan!
Monday
Porridge oats (1 serving)
Boil together until thickened, 1 cup of plant-based milk (e.g. almond) and ½ cup of porridge oats.
Serve with mixed seeds (pumpkin, sunflower, hemp or flax) and fruits such as blueberries, banana, grated carrot, pear or prunes, Sweeten with a drizzle of honey or maple syrup.
Tuesday
Granola with plant-based milk
Source a protein vegan granola (Deliciously Ella, Lizi’s high protein granola or Eat Natural are examples)
If no fruit is already included, add a handful of dried chopped fruit and chopped banana. Serve with almond or coconut milk.
Wednesday
Acai smoothie breakfast bowl
Source an Acai powder and in a blender, blitz together 2 tbsp of the powder with:
35g raspberries, 145g strawberries, 25g baby leaf spinach (fresh or frozen)
150ml almond milk
Pour into a small bowl and then top with chopped banana, kiwi fruit, mixed seeds or whatever fruit you have available!
Thursday
Overnight oats (1 serving)
The night before, mix together:
1 cup of porridge oats
1 cup of soya yogurt or plant based milk
1 tbsp chia seeds and pop in the fridge.
The next morning, add the following:
Handful of mixed berries (e.g., strawberries, blueberries, raspberries)
1 tbsp of mixed seeds (sunflower, pumpkin or ground hemp or flaxseed) or nuts
Drizzle with honey
Friday
Vegan 'fry-up' (2 servings)
Scrambled tofu (225g firm organic tofu) – see method below
Baked beans
Mushrooms
Tomatoes
Vegan sausage (optional)
2 slices of multigrain bread
Remove tofu from package and press it by placing it between two plates with something heavy on top for 5 minutes, to allow extra liquid to drain off. Place in a bowl and crumble with your hands to achieve a crumbly texture. Mix in nutritional yeast, turmeric (optional)
Heat some oil in a pan and and cook tofu over medium-high heat for 5 to 10 minutes. Heat the beans in a saucepan and lightly fry the mushrooms & tomatoes in a little oil. Toast the bread.
Serve immediately.
Try alternative seasonings such as fresh chives, sweet smoked paprika, cayenne pepper, cumin, mild curry powder, chilli flakes. If you are trying to reduce your oil intake scramble the tofu using a little vegetable stock in the pan instead.