6 Healthy vegan breakfast menu and high in protein & bull; hello healthy

Do you eat only vegetables, fruits, and whole grains? Most likely you are a vegan. Yes, vegans will avoid all products labeled with animal origin, including eggs, dairy products, and gelatin which are made from animal bones and connective tissue. However, all animal products are actually the largest source of protein for the body. You can get sick easily if you lack protein intake. Relax, you can still meet your daily protein needs with the following healthy vegan breakfast menu.

A healthy, high-protein vegan breakfast menu

Being a vegan does provide many benefits for the body. Quoted from Healthline, a vegan diet can reduce your risk of heart disease, type 2 diabetes, and cancer.

Unfortunately, a number of studies have revealed that vegans claim to lose weight and are prone to disease due to a lack of protein intake. However, calm down first. From now on, you don't need to be afraid of a protein deficiency because you can fulfill all of this through a healthy, high-protein breakfast menu.

Well, here is a high-protein vegan breakfast menu that you can try at home.

1. Fruit salad

For those of you who like to eat sweet foods at breakfast, it doesn't hurt to serve fruit salad. The method is of course very practical. All you have to do is toss your favorite fruit slices and a little quinoa in a bowl, then stir until everything is evenly combined.

Also add nuts and soy milk to add lots of protein and enrich the taste. This combination of healthy foods can provide 18 grams of protein to start your activities in the morning.

2. Scrambled tofu

Source: Women's Health

You may be very familiar with the scrambled egg menu. However, since you shouldn't eat eggs, why don't you replace it with protein-rich tofu and tempeh?

Every 100 grams of tempeh contains 14 grams of protein, while tofu contains 10.9 grams of protein in the same amount. If both of them are combined into one vegan breakfast menu, then you can certainly make a lot of protein in a day.

How to make it, saute tofu and tempeh with olive oil, then add mushrooms and vegetables. This plate of vegan breakfast menu contains 25 grams of protein which makes you more energized in the morning.

3. Tofu bean burrito

Source: Livestrong

This Mexican food is guaranteed to keep you energized in the morning. The reason is, this vegan breakfast menu is high in protein and rich in fiber, because it consists of vegetables and nuts.

One whole wheat tortilla contains 4 grams of protein. If you usually need eggs to make a burrito, you can substitute a handful of soybeans and tofu chunks as a source of protein.

This vegan breakfast menu can provide you with 23 grams of protein. Last but not least, the high fiber content in the tofu bean burrito can keep you full longer until lunch arrives.

4. Chia seed oatmeal

The adage "small chili peppers" deserves to be crowned for chia seedaka chia seeds. Apart from being able to ward off various diseases, this food ingredient which is similar to basil seeds contains rich in omega-3 and protein which is suitable for processing into a vegan breakfast menu.

If you are a fan of oatmeal in the morning, try pairing it with chia seeds and fruit to add protein to it. The trick, mix 85 grams of oats and 30 grams of chia seeds, then add slices of banana, mango, or other type of your favorite fruit to add to the deliciousness. The protein served in this bowl of oats is 28 grams.

5. Smoothies

Not only refreshing thirst, a glass of fruit smoothies can provide lots of protein and healthy fats for the body. You are free to choose whatever type of fruit you like. But if you want to get high protein in the morning, make avocado smoothies that contain 2 grams of protein for every 100 grams of avocado.

For more protein content, add nuts and chia seeds to your homemade smoothies. A handful of nuts contains 7 grams of protein, while a pinch of chia seeds (30 grams) can add 4 grams of protein. This means, drinking a glass of avocado smoothies already gets 13 grams of protein in the morning.