6 Simple and Quick Vegan Breakfasts for Weight Loss

Listen. I read the vegan blogs. I follow all of the same vegan IG influencers you do. And ain’t no body got time to make all of this vegan grub from scratch each and every day- especially not at breakfast! Busy, professional people with jobs are lucky to get a few bites of ANYTHING down before rushing out the door for work or school! People who have to manage the lives of other human beings (especially miniature humans) can’t take the time to make scrambled tofu and tempeh bacon every morning! This is a list of six super simple and quick meal ideas for busy vegans. Although I name drop some favorite brands, I am not sponsored by any of these companies. Comment below with your favorite quick breakfasts!

1. Cold Cereal + Ripple Vegan Milk + Fruit
   • Ripple brand vegan milk is a gamechanger. It is made of pea protein, features DHA omega 3s, and has more calcium than dairy milk! When selecting a cereal, go for something with low sugar (sugar should not be in the top 5 ingredients), high fiber (more than 5 grams per cup), and low fat (less than 4 grams per cup). My favorite cereal is Heritage Flakes from Nature’s Path Organics. Non-GMO, organic, 1.5 grams of fat, 160 calories, 7 grams of fiber, and not too sweet? Yes please! Top your cereal with fresh berries, banana, or a small amount of dried fruit and you will have the carbs, fiber, protein, and antioxidants you need to start your day correctly! In general, granola is very high in fat and calories and should be avoided if you are trying to lose weight, but Trader Joe’s makes a great low fat granola.
2. Peanut Butter + Rice Cake/Bread + Jam/Fruit
   • Toasted PBJ is a classic that is so so satisfying! PB Fit is an excellent low-fat alternative to traditional peanut butter if you are counting fat grams. And there are plenty of alternatives to peanuts in the nut butter category- even some made from seeds and legumes! If you love crunch, then you will love the rice cake option! I love a PBJ on a rice cake, but rice cakes are considered highly processed as puffed grains can be digested very quickly by our GI system. So opt for a hearty high fiber bread if you need to feel fuller for longer! Look for low sugar jam, or even fresh fruit as an alternative.
3. Hot Cereal + Protein Powder + Fruit
   • We have a dedicated small InstaPot for the sole purpose of our morning hot cereal. We make oats or oat groats most days, but make a point to try other hot cereals from leftover rice, hemp seeds, quinoa, couscous, or ancient grain blends. Oats pair perfectly with a vegan protein powder and fresh or a small amount of dried fruit. The protein powder increases the satiety factor of the whole grains! Don’t forget the cinnamon, cloves, nutmeg, etc. for added antioxidants and blood sugar regulation!
4. Polenta + Beans
   • If you have a few minutes to break out a frying pan, then this one is quick, savory, and delicious! Polenta is sold prepared in a cylinder. Most varieties are vegan, but watch out for added dairy. Open the tube, cut into centimeter slices, pan fry to crisp, flip, and then top with a mixture of beans, seasonings, salsas, hot sauces, etc. A pinch of dairy free cheddar cheese on top goes a long way in the savory flavor department, but avoid overt fats if you are working on weight loss!
5. Beans on Toast
   • If you have never tried beans on toast, you need to try it ASAP! Toast your bread well and top with warm refried beans. Feel free to add other toppings such as avocado, peppers, onion, cilantro, salsa, hot sauce, etc. Or keep it simple with sea salt! Beans on toast is popular around the world for a reason- it is filling and hits the savory breakfast spot! You’ll notice avocado toast is not on the list, even though it is quick and easy! Avocados don’t have the lovely protein that beans do, that’s why!
6. Protein smoothie- silken or protein powder
   • If you are really short on time, make a quick smoothie. My go-to ingredients are frozen berries, vegan protein powder, and greens (microgreens, spinach/kale mix, or frozen kale). Try also adding silken tofu, frozen beets, mushroom powder for an immune boost, flax seed for extra omegas, banana for an energy boost, greens powders, PB Fit, and/or non-dairy yogurt! If you have an extra minute, enjoy it as a smoothie bowl with fun textured toppings such as coconut flakes, mini chocolate chips, crunchy granola/cereal, etc. It’s also so fun to switch up your frozen fruit base. We love mango smoothies!