breakfast meal plan

tangerine juice raw

Hello again!  I hope you have had a fantastic week!  Lately I’ve received quite a few different questions about breakfast- what to eat for a vegan breakfast that won’t weigh you down but still keeps you full and energized.  Someone messaged me and said her partner was going plant based and he was having a hard time getting full without the meat and eggs.  So, for this “meal plan”, I thought I’d do something different and offer 7 different vegan breakfast ideas- both savory and sweet.

No matter what I eat for breakfast, I always start the day in winter with a quart of warm citrus water (lemon/lime) to warm up, hydrate, and get my liver and system functioning first thing.  This practice has improved my digestion 100 fold.  Also, I hardly drink coffee as I find it really irritating to my stomach and joints + it magnifies anxiety for me.  I love to have herbal tea, reishi coffee, Pu-erh tea or an herbal off sub like Teecino (which I can get in bulk at Rainbow Grocery).

I hope this gives you some good ideas and inspiration for a healthy breakfast.  I didn’t include pancakes mostly because I can’t stand sitting there and making them, flipping, waiting etc LOL but there’s so many great ones out there that use bananas and oats like this one.

monday:  green smoothie

green smoothie  vegan kale almond

Greens make me feel SO GOOD.  Seriously, amazing.  Greens are the most nutrient dense foods you can eat, calorie for calorie, and it feels so great to get them in first thing in the morning.  I love so many types of green smoothies, but our two faves lately have been this Erin Ireland green smoothie (pictured above- I use almond milk and almond butter and swap out the spinach for kale occasionally) and this Pure Kitchen citrus green smoothie (below- I put 1 whole peeled grapefruit instead of the juice and leave out the cucumber, sometimes I add spinach or whole peeled orange and frozen mango too).  We also love a mango/orange juice/spinach/hemp seed/barley grass juice powder green smoothie.

citrus green smoothie winter immunity

tuesday:  porridge bowl

You guys already know we are obsessed with porridge, right?!  My kids eat it almost every day for breakfast with all kinds of variations depending what we have and what’s in season.  Here’s our recipe. I always make it with hemp seeds, flax seeds, chia seeds and/or walnuts and pumpkin seeds for omega 3s, hefty doses of minerals and it keeps you full forever.  This one pictured is from spring with cherries and blue velvet apricots!  Fresh nut milk on top takes this to new levels.  This baked oatmeal is also BOMB and you can keep extras in the fridge to eat for the next few days too.

vegan porridge zero waste almond milk

wednesday:  coconut yogurt bowl

If you watch my IG stories, you’ll know I’ve been experimenting with 10,907 variations on homemade yogurt.  My favorite has been culturing coconut milk with blended cashews for thickness a la this recipe.  If you don’t like coconut, there’s so many other types of vegan yogurt: soy, almond and cashew to name just a few.  I love having it in the morning or afternoon with whatever fresh fruit is in season + hemp seeds, coco flakes, cacao nibs, pumpkin seeds and a drizzle of maple syrup.

Add whatever toppings/fruits you love, even go savory with sautéed kale or veggies, roasted squash or sweet potato or arugula/carrots + mix a crushed garlic clove and some lemon juice/zest into the yogurt, dollop on top and sprinkle a little toasted fennel, everything bagel seasoning, vegan parm cheese, toasted nuts or something like that on top.

vegan bowl breakfast coconut yogurt

thursday:  soup and greens

Call me crazy but a nice hot bowl of hearty soup and sautéed greens is just my thing some mornings, especially when it’s really cold out.  It’s super filling and sets you up with lots of greens and savory flavors to limit sweet cravings during the day.  Any soup will do, I like a good minestrone, curried lentil, lemony spinach red lentil, or celery/wild rice.  I sauté my greens until wilted, then stir in crushed garlic and tamari or aminos, and remove from heat.

soup kale avocado vegan

friday:  loni jane’s burcha

I am obsessed with Loni Janes burcha.  It’s SO filling, packed with nutrition and plant based minerals/omegas + healthy fats plus tastes like a treat.  I make a BIG mix like shown here and then either soak it as per her recipe overnight (a great grab and go breakfast) OR simply sprinkle some over almond milk and fruit in the am and let it sit for 10 minutes or so while I’m getting ready so the chia can gel (pictured).  It’s the best hiking snack/meal, too because it’s small but gives you so much energy.  Also it makes my digestion 10/10 and lives up to its “flat belly” name.

burcha vegan Loni jane breakfast

burcha bowl oranges blueberries omega 3 vegan

saturday:  sweet potato toasts

These guys are SO good, full of whole plant foods to make you feel amazing, and nutrients, too.  I saved this for Saturday because it took me a little longer to bake to get crisp, but this recipe says you can use a toaster to make them quicker.  I don’t have a toaster, so I just preheated by oven to 400, sliced my large sweet potato into about 1/4 inch thick slices, and baked for about 30 minutes- toasty, caramelly perfection.

If you’re not into the sweet potato idea, this gluten free nut seed and oat “bread” is super filling and tasty, or this GF millet buckwheat bread.

Obviously you can top them with whatever you love- PB&J, sautéed kale + hummus, cashew cheese, almond butter and banana, etc etc.  I did them 3 ways for variety for the photo’s sake, but IRL I’d probably just do 1 or 2 toppings (AND this large sweet potato yielded 5 large toasts and 2 small toasts, I only ate 3 and my husband ate the rest).  From top to bottom:

“italian” style with arugula, sliced avocado, everything bagel seasoning, toasted fennel seeds, chili flakes or harissa spice blend, and lemon.

sweet style with tahini, coconut flakes, cacao nibs, drizzle of maple or agave (optional) and sprinkle of maldon flaky sea salt.

“california” style:  I mashed the other avocado half with a squeeze of lime and a little garlic, then spread it on with cilantro, red onion, toasted pepitas and my fermented hot sauce.

sweet potato vegan toast avocado tahini

sunday:  tofu scramble with almond flour or corn tortillas 

Tofu scrambles are so easy to make and really high in protein.  We have super tasty local bulk tofu here so we’re spoiled and make quite a few tofu recipes.  Here I just sautéed red onion and thinly slice red and green bell pepper with some whole cumin seeds and coriander seeds (1 teaspoon each), then added in a block of crumbled tofu, 2 cloves minced garlic, 1/2 teaspoon oregano, 1 teaspoon harissa powder, black pepper, and some liquid aminos (or use tamari or just salt).  Minimalist Baker has a good recipe if you want more technical directions/measurements.

If you have/can find black salt, that works great- it’s high in sulfur so it gives an “eggy” taste if you’re into that.  I also added cilantro, green onion, lots of hot sauce and toasted pumpkin seeds.  Pickled onions would go SO good on top too, or verduras en escabeche.

Roasted or pan fried country potatoes would be a great sub for the tortillas.  Avocado on top is delicious too!

Tofu scramble vegan breakfast

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