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Three vegan high-protein breakfasts
Breakfast is where most people lose the most protein, vegan or not. These three are plant-based, take under five minutes, and each gets you to twenty-five grams or more.
Why breakfast
Toast and jam is a few grams of protein. Each meal needs to clear a higher bar after fifty, and breakfast is the one most people leave nearly empty. The full picture for vegans.
1. Tofu scramble
Half a block of firm tofu crumbled into a hot pan with spinach, a pinch of turmeric, salt and pepper. Around twenty-five to thirty grams of protein, and it reheats well, so make two days at once.
2. Soy yoghurt power bowl
A large bowl of plain soy yoghurt with a scoop of pea or soy protein stirred in, berries and a spoon of seeds on top. Twenty-five to thirty grams depending on the yoghurt, and no cooking.
3. Overnight oats
Oats soaked overnight in soy milk with a scoop of plant protein and a spoon of peanut butter. Around twenty-five grams, and it is waiting in the fridge when you get up.
Check the label
Plant yoghurts and milks vary a lot. Soy versions usually carry real protein; many oat, almond and coconut ones carry almost none. Pick soy, or check the label for at least six or seven grams per serving.
