Eating plant-based may be good for the environment (not to mention you!), but it can make it tougher to get enough of certain nutrients from food alone, including one key macro: protein.
When it comes to breakfast, this can be a concern, since experts typically recommend shooting for around 15 to 20 grams of protein at your morning meal. Taking in an adequate amount is critical to “help keep you full and satisfied all morning long,” Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF. Otherwise, you run the risk of feeling tired, sluggish, and hangry—not exactly a recipe for a.m. success. What’s more, protein can also help control your blood sugar, preventing spikes that’ll lead to an energy crash down the line. If you routinely experience the dreaded mid-morning slump, that’s probably a sign that you could benefit from an extra boost.
Sound familiar? If so, we have five high-protein vegan and vegetarian breakfast recipes here to save the day. Developed by Nielsen herself, they all contain at least 15 grams of protein (and one even doubles that!) And because a truly satisfying meal is a balanced one, protein is not the sole nutrient at play: In addition to various vitamins and minerals, you’ll also find that these recipes pack plenty of fiber thanks to their fruit-and-veggie-forward design. Check out the full list below for breakfast ideas that won’t leave you digging into your lunch before the mid-morning break.
