HastagNet – Do you only eat vegetables, fruits, and seeds? Most likely you are a vegan. Yes, vegans will avoid all animal labeled products, including eggs, dairy products and gelatin made from bone and animal connective tissue. However, all animal products actually become the largest source of protein for the body. You can get sick easily if you lack protein intake. Relax, you can still fulfill your daily protein needs with the following healthy vegan breakfast menu.
A healthy and high protein vegan breakfast menu
Being a vegan does provide many benefits for the body. Quoted from Healthline, a vegan diet can reduce your risk of heart disease, type 2 diabetes, and cancer.
Unfortunately, a number of studies have revealed that vegans claim to experience weight loss and are susceptible to disease due to lack of protein intake. However, calm down first. From now on, you don’t need to be afraid of lacking protein because all of this you can fulfill through a healthy high-protein breakfast menu. Well, here is a high-protein vegan breakfast menu that you can try at home.
1. Fruit Salad
For those of you who like to eat sweet foods at breakfast, it never hurts to serve a fruit salad. The method is certainly very practical. All you have to do is insert your favorite pieces and a little quinoa into a bowl, then stir until everything is evenly mixed.
Also add beans and soy milk to add a lot of protein and enrich flavor. This combination of healthy foods can provide 18 grams of protein to start your activity in the morning.
2. Scrambled tempeh tofu
You may already be very familiar with the scrambled egg menu. However, because you can’t eat eggs, why don’t you replace them with tofu and tempeh which is rich in protein?
Every 100 grams of tempeh contains 14 grams of protein, while tofu contains 10.9 grams of protein in the same dosage. If both are combined into one vegan breakfast menu, then you can already get a lot of protein a day.
How to make it, saute tofu and tempeh with olive oil, then add mushrooms and vegetables. A plate of this vegan breakfast menu contains 25 grams of protein which makes you more energized in the morning.
3. Tofu bean burrito
Foods from Mexico are guaranteed to keep you energized in the morning. The reason is, this one vegan breakfast menu is high in protein and rich in fiber, because it consists of vegetables and beans.
One sheet of wheat tortilla contains 4 grams of protein. If you usually need eggs to make a burrito, then you can replace it with a handful of soybeans and pieces of tofu as a source of protein.
This one vegan breakfast menu can provide 23 grams of protein for you. No less important, the high fiber content in the tofu bean burrito can keep you full longer until lunch arrives.
4. Oatmeal chia seeds
The saying “small chili” deserves to be crowned for the chia seed aka chia seed. In addition to being able to ward off a variety of diseases, foods that are similar to basil seeds contain rich omega-3s and proteins that are suitable to be processed into a vegan breakfast menu.
If you are a fan of oatmeal in the morning, try mixing it with chia seeds and fruits to add protein to it. The trick, mix 85 grams of oats and 30 grams of chia seeds, then add slices of banana, mango, or other types of your favorite fruit to add to the delicacy. The protein served with a bowl of oat is 28 grams.
Not only refreshes thirst, a glass of fruit smoothies can provide a lot of protein and healthy fats to the body. You can freely choose whatever type of fruit you like. But if you want to get high protein in the morning, make avocado smoothies that contain 2 grams of protein for every 100 grams of avocados.
For more protein content, add chia beans and seeds in your homemade smoothies. A handful of nuts contains 7 grams of protein, while a pinch of chia seeds (30 grams) can add 4 grams of protein. This means that drinking a glass of avocado smoothies has gotten 13 grams of protein in the morning. (*)