Disclaimer: This is not a sponsored post and none of the items mentioned have been gifted. I worked with Protein World a few years ago but am now a regular paying customer.
The most common question I am asked about being vegan is where I get my protein. On average women need to consume at least 46g protein per day whilst for men it’s 56g.
It’s entirely possible to do this on a vegan diet, but it does take some planning and attention to keep on top of it. I’ve found that the best approach is to start the day on a good note with a protein packed breakfast.
This might sound daunting, but in fact lots of breakfast classics just need a few little tweaks to boost the protein. To give you a helping hand, here are some of my favourites protein packed vegan breakfast ideas and tips for how to make them even more nutritious:
Yes – really! For a simple protein packed vegan breakfast, make toast using a bread containing seeds and wholegrains. My favourite type is oat and barley, like this one from Tesco which contains 4.2g protein per slice.
Protein Boosting Toppings
(all total protein amounts given below include 2 slices of toast)
Porridge is another easy way to get some protein, plus it’s warming and provides a slow release of energy to keep you going until lunch time. 40g of porridge oats contain 4.8g of protein, plus 200ml Oatly Semi (my milk of choice) adds another 2g.
You can easily add more protein to your porridge (or cereal if you prefer). I have a number of different toppings permanently sat on my kitchen counter as I’m always in a rush and these are great ways of quickly adding more nutrients into my diet.
Protein Boosting Toppings
Protein smoothies are a really quick and easy option. They’re perfect for the warmer weather or when you’re in a rush.
I use the Vegan Blend vanilla protein powder from Protein World. A 40g serving is low in calories and contains a whopping 24.3g of protein.
On days where you’re happy to have a few more calories in your breakfast (maybe if you’re having a lighter lunch or are heading to the gym) try an overnight oats recipe.
This is basically a heartier version of your basic porridge that you can enjoy hot or cold. You need to prepare it the night before so it does involve planning ahead.
This one https://www.theglowingfridge.com/peanut-butter-chia-overnight-oats/ contains a whopping 25.1g protein per serving.
For a high protein weekend brunch try a tofu or chickpea scramble:
Each of these gives you around half of your daily protein requirement.
A breakfast burrito is another hearty and delicious option, like this one from www.elavegan.com
Granted, this isn’t the most nutritious option, but I don’t see any harm in a treat once in a while!
I like both the Linda McCartney and Birds Eye Green Cuisine meat free sausages. They’re made with pea protein, so sandwich a couple between 2 slices of seeded bread and you’re looking at around 16-21g of protein.
I hope that these ideas for protein packed vegan breakfasts have helped. Please let me know if you’d like to see more posts like this and hit me up in the comments with any questions you might have regarding vegan/plant based living.