Vegan Breakfasts for Weight Loss

Vegan Breakfasts for Weight Loss are simple, quick and delicious

Former President Bill Clinton lost 24 lb. by switching to an essentially plant-based diet for overall health. Clinton changed his diet primarily to help reverse arterial blockage and clear up calcium deposits around his heart. However, weight loss was another benefit of the diet.

A recent study published in “Vegetarian Times” magazine stated 3.2 percent of U.S. adults, or 7.3 million people, follow a vegetarian-based diet. In addition, 0.5 percent, or 1 million Americans are vegan. Here are some vegan breakfast ideas packed with essential nutrients that will keep your energy levels up on those busy mornings and the best part is that these healthy breakfast ideas will help you to achieve your weight loss goals.


Vegan Breakfasts for Weight Loss

Vegan Breakfasts for Weight Loss

Definition Of A Vegan Diet

A vegan is someone who does not consume any products from an animal. This includes meat, fish, poultry, milk, eggs, and cheese. Vegans also avoid animal-based ingredients in processed products such as glycerin, mono, diglycerides, gelatin, whey, and rennet. Many vegans also choose not to purchase products that have been tested on animals or wear products from an animal. A vegan diet differs from a vegetarian diet because vegetarians consume dairy and egg products.

The Best Way To Lose Weight On A Vegan Diet

People choose to become vegan for a variety of reasons. Some individuals become vegan because they believe animals should not be exploited and killed for human consumption. Others choose to become vegan for environmental, social justice, or health reasons. Losing weight is one of the health-related reasons to try a vegan diet.

While it is possible to make unhealthy food choices on a vegan diet, if you consume a balanced diet that includes a variety of whole foods, it will likely be more nutrient-dense than an omnivore diet. By avoiding animal products, you will not consume any cholesterol and your saturated fat intake will likely be lower. Plant vegan food is generally nutrient-dense whole food, meaning you will receive more nutrients for a lower calorie amount. The fiber in a plant-based meal also helps individuals feel full longer.


Vegan Weight Loss Tips

To lose weight on a vegan diet, focus on consuming whole, unprocessed foods. Try to eat foods as close to their natural state as possible. Instead of eating applesauce, consume a whole, raw apple or eat raw grapes instead of sugary grape juice. When possible, consume fresh fruits or vegetables uncooked for a calorie deficit.


Vegan Breakfasts for Weight Loss

Vegan Breakfasts for Weight Loss

Drink Water Throughout The Day

Monitor your portion sizes and avoid eating too many refined carbohydrates such as pasta, white bread, and white rice.


Quick And Easy Vegan Breakfasts for weight loss

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 6g 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 quick breakfast.


Liquid Breakfast Ideas Healthy Recipes

Make a quick with a creamy texture, nutritious vegan smoothie with soy milk, 1 cup of frozen blueberries, and 1 tbsp. of 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 frozen banana slices, fresh berries instead of blueberries.


Quick, Hot Vegan Breakfasts For Healthy Weight Loss

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 for a filling breakfast include toast with creamy peanut butter or almond 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 Are An Excellent Choice

When you have time, you can cook up vegan alternatives to a traditional delicious breakfast menus. Watch portion sizes when you opt for more traditional pairings, as homemade comfort food encourages seconds.

It’s common knowledge among health-conscious people that a healthier alternative to breakfast is the most important things of the day. However, many healthy breakfast recipe staples like scrambled eggs, yogurt, and bacon are off the menu for vegans. Fortunately, you can still reap the many health benefits of breakfast without scrapping your vegan diet. Consuming these healthy vegan breakfast foods helps both vegans and non-vegans start their day off right.


Vegan Breakfasts for Weight Loss

Easy Recipes For Fruit Based Meals that are Vegan Breakfasts for Weight Loss

Fresh fruits are a sweet-tasting breakfast option to start your day off the vegan way. Fruit is naturally low in fat and rich in vitamins, minerals, and dietary fiber. Additionally, regularly consuming fruit can reduce the risk of chronic diseases such as stroke, cancer, cardiovascular disease, and Type 2 diabetes. When choosing fruit, opt for those that are dark in pigment as they tend to contain more antioxidants — special compounds that combat chronic disease. Healthy savory breakfasts with fruits include blueberries, apples, cherries, and oranges.


Oatmeal is an abundant source of soluble fiber. Soluble fiber helps delay the digestion of food from the stomach into the small intestine, reducing its impact on blood sugar. Choose old-fashioned or steel-cut oats as these have high concentrations of soluble fiber. Additionally, when soluble fiber is combined with a heart-healthy diet it can significantly lower cholesterol in those with elevated cholesterol. Healthy, vegan ways to flavor oatmeal include non-nutritive sweeteners such as Splenda and natural cinnamon.

Soy Bacon

Some vegans miss the delicious taste of bacon as part of their morning routine. With vegan soy bacon, you can get your bacon fix without having to go for the real deal. Before purchasing soy bacon check the ingredients list to ensure that there aren’t non-vegan ingredients like dairy in the product.

Tofu Scramble

Scrambled tofu can be made at home from silken or extra-firm tofu. Simply crumble the tofu over a heated skillet and mix the tofu around the pan. You can boost the health benefits of silken tofu by adding fresh tomatoes, spinach, and onions. The soy protein in scrambled tofu may improve heart disease risk factors, including blood cholesterol and triglycerides.

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.


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