Healthy plant-based breakfasts to fuel your day

Dietitian Chantal Tomlinson shares her tips on kickstarting your day the best way 

During the night, our bodies are working hard to complete different functions. During this time, it will use up some of our energy and nutrient stores. The first meal that we eat in the day is the first opportunity to replace our body’s stores and provide it with the nutrients that we need to complete our day-to-day activities including work, study and exercise. 

There is no set time that you must eat breakfast but within the first few hours of waking is ideal. If you do not feel hungry in the mornings, try to eat something small that you can manage such as a plant-alternative to yoghurt or some fruit. 

There are many health benefits to eating a balanced breakfast meal. It can reduce the chance that we will snack on high sugar, high fat foods later in the day and can also mean we are less likely to overeat. There is in fact some research to suggest that those who skip breakfast are more likely to live with overweight or obesity. 

When deciding what to have for breakfast, here are some top tips: 

Include a source of wholegrains 

This can include wholegrain cereals made using wheat, bran or oats. Carbohydrates found in bread/cereals are also important for providing fuel for the brain and body to get through the day. When eating bread products, choosing a wholemeal/wholegrain variety is key. Wholegrains are a key source of fibre which is important for keeping you fuller for longer and for having regular bowel movements. Fibre is also vital for helping to keep the gut healthy, which research suggests has a host of benefits such as supporting the immune system which helps to protect us against infection and aids our body to take in the nutrients from food. 

Include a high-quality plant protein 

This includes beans (e.g. baked beans), cashew nuts, chia seeds, soya protein i.e. soya yoghurts and tofu. Like fibre, protein is a nutrient that helps to keep you fuller for longer. It is important to have enough protein in the diet to keep muscles strong and healthy. This becomes even more important for those that are very physically active or older adults who need slightly more protein than the general population.   

Include at least one portion (or more!) of fruit or veg 

Examples of portions of fruit include two satsumas, one apple, one banana or nectarine or two handfuls of frozen blueberries. Fruit and vegetables provide the body with vitamins and minerals as well as fibre. The more variety in the colours of fruit and veg you have during the day the better, as this means you are getting a variety of vitamins and minerals. Note that frozen, fresh, canned and dried fruit and veg count towards your 5-a-day. Unsweetened 100% fruit juice, vegetable juice and smoothies only ever count for a maximum of one portion of your 5-a-day. Did you know that three heaped tablespoons of baked beans count as one portion of your 5-a-day?  Read more about what counts as a portion of your 5-a-day here. 

When choosing a breakfast cereal… 

Try to look for one that is high in fibre (at least 6 g fibre per 100 g) and low in sugar (5 g or less per 100 g). Fortified breakfast cereals can also provide useful amounts of nutrients such as iron, vitamin B12 and vitamin D. Keep in mind to check whether the cereal is vegan as some cereals may use vitamin D3 from lanolin (sheep’s wool) which isn’t vegan. 

Eat iron-rich foods with a source of vitamin C 

Iron-rich foods include peanut butter, baked beans, fortified breakfast cereals and nuts. Vitamin C found in orange juice, kiwi fruits, tomatoes and berries help to increase how much iron you take in from the meal. 

Include a source of omega-3 fats 

For vegans, breakfast can serve as a great opportunity to include a source of omega-3 fats from chia seeds, ground flax/linseeds, shelled hemp seeds and walnuts. Omega-3 fats are a type of healthy fat which we should include more of in our diet. 

Choose fortified plant-based alternatives to milk and yoghurt made from high-quality protein 

Alternatives made using soya and pea are suitable for a vegan diet and contain the most high-quality protein per 100 g. Be sure to look out for dairy alternatives that have calcium added and contain less than 5 g sugar per 100 g. 

Here are some healthy plant-based breakfast ideas: 

Overnight oats made with soya milk, chia seeds, banana and berries 

Oats porridge topped with dried fruit, flaxseed and walnuts 

Fortified breakfast cereals with plant milk, topped with cashew nuts and chia seeds  

Tofu scramble on toast served with tomatoes and mushrooms 

Beans on wholemeal toast served with fruits 

Nut butter on wholemeal toast with orange juice (use gluten-free bread if needed) 

Fruit smoothie including soya yoghurt, nuts and seeds 

Homemade vegan banana pancakes made with oats and topped with fruit and nuts 

Chia pudding made using chia seeds, plant milk and topped with fruit 

Breakfast burrito containing black beans, avocado and tomato 

I hope this has been a helpful guide for nutritious plant-based breakfasts. Whatever you choose, ensure what you choose works for your lifestyle, cultural and taste preferences and provides your body with valuable nutrition! Visit vegansociety.com/thriving to find some delicious and balanced vegan breakfast recipes. 

By Chantal Tomlinson, Registered Dietitian 

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