For balanced nutrition, vegans need a variety of foods from different food groups throughout the day. The Vegetarian Resource Group recommends that vegans include selections from whole grains, fruits, vegetables, leafy greens, legumes, and seeds and nuts daily to ensure proper nutrition. A balanced vegan breakfast often includes a whole grain, fruit or vegetable, and a source of calcium and protein.
Quick Breakfast Ideas
A ready-to-eat cereal such as muesli or granola makes a healthy whole-grain pick, according to the Toronto Vegetarian Association. Either choice provides more than 6 grams of protein per serving, and an additional 3 grams of protein when you add 1/2 cup of soy milk to your cereal. Add a side of fresh fruit and a glass of flavored soy or rice milk to complete the meal.
Liquid Breakfast Ideas
Make a quick, nutritious vegan smoothie with soy milk, frozen blueberries, flaxseed, enough agave nectar to sweeten and ice for a thick consistency. You can also replace regular soy milk with chocolate soy milk and use a frozen banana instead of blueberries.
Quick, Hot Vegan Breakfasts
For a nutrient-rich, hot vegan breakfast, try instant oatmeal topped with chopped walnuts and frozen blueberries. Add coffee with soy, rice or almond milk for added protein. Other quick, hot options include toast with peanut butter, a side of apple slices and tea, or a warm bagel topped with tahini and served with calcium-fortified orange juice.
Home-Cooked Breakfast Ideas
When you have time, you can cook up vegan alternatives to traditional breakfast menus. Watch portion sizes when you opt for more traditional pairings, as homemade comfort food encourages seconds. Pair vegan pancakes with soy "bacon" for example, and enjoy a fresh fruit cup and coffee on the side. Mix up whole-wheat biscuits, using canola oil and replacing cow's milk with soy milk. Add a side of vegan sausage and a glass of orange juice to complete the meal. Or, pair biscuits with vegan bacon and hash browned potatoes.
- pancakes image by Anna Chelnokova from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.