Breakfasts

Cereals

If you are used to oatmeal cooked in milk, you may cook it in water with some grated apple or chopped banana and cinnamon.

If you enjoy cold cereal with milk for your breakfasts and are unwilling to change much, a plant-based milk substitute (soy milk, almond milk, rice milk, flax milk) is an option, but it is also a processed product and may contain undesired ingredients such as protein isolates, sugar, and unhealthy oils like safflower oil. It is always better to use water instead, unless you really dislike it without milk. If you are on a low fat diet, plant-based milk with oil is to be avoided. Buy rolled oats mixed with rye instead of popular sugary and colored cereals.

If you like your cereal sweetened, you may add some chopped dried fruit such as apricots, figs, or raisins. Figs are higher in calcium. Using fresh, sweet fruit is also an option. Finely sliced banana, mango, or berries are a good choice.

Sandwiches

A whole grain bread sandwich is always good. It gives you lots of energy for a couple of hours. It is filling due to a high fiber content.

Get a slice (or a couple of them) of your homemade bread or a store purchased high quality bread. Slice it, if fresh, toast it, if frozen. Use hummus or refried beans as a spread. You may add some vegetables to it, like lettuce or spinach and tomatoes. Pickles go well with hummus as well. A side salad with your sandwich is a great source of vitamins for the beginning of the day.

If, for some reason, you do not eat bread, corn tortillas are also a good idea, but make sure that the corn is non-GMO. Spread hummus or refried beans in a tortilla, fold as a taco, then toast, add some vegetables of your choice and enjoy. I like to eat it with a huge serving of salad. You may also spread hummus or refried beans on a tortilla, cover it with another one and toast. They should not fall apart. You may toast each of the tortillas separately and apply the spread afterwards. Enjoy by itself or with a side serving of vegetables or salad.

Here is an example of a wholesome, healthy breakfast: homemade bread, homemade hummus, homemade red cabbage sauerkraut, radishes, and avocado.

 

Grains

An idea for a cold day breakfast is millet with dried fruit and a banana. However, it is high in sugar, thus, not for everybody and recommended in moderation. Cook a cup of dried grains on Sunday evening and have large breakfasts for the whole week. Add finely chopped unsulphured dried fruit when there is still plenty of water before it gets absorbed, so the sweetness spreads better. Adding the dried fruit every day right before serving is also an option, but it is not that sweet. Heat the food every morning with a tiny little bit of water on the bottom of a stainless steel pot, add a chopped banana and enjoy. If you leave it for later with the banana, it will become dark, but it is still good to eat, I do not advise to throw it away. You may also add a little bit of cinnamon, nuts, (at the beginning of cooking) or nut butter (at the end) to it.

The same dish may be prepared with couscous or quinoa. Couscous, due to its short cooking time, may be prepared every morning. Quinoa takes a bit longer, but is doable on the same day, although it is always faster to have it already cooked. Add chopped dried fruit to couscous after it is done. In case of quinoa proceed with the millet instructions.

Another option is adding fresh fruit to either of the three grains. Chopped mango or any kind of berries are a great choice.

For a sugar-free and high protein option I recommend mixing your grains with some beans or lentils and adding a vegetable, cooked or raw.

 

Salads

Salads are great to boost your energy in the morning. You may prepare them like here under “Salad as a whole meal” or use any of the salad recipes from this site.

 

Whole fruits or fruit salads

Fruits can be a great breakfast, especially on hot days. I like seasonal, local fruits the most. There is nothing better than a couple of farm fresh oranges for a good beginning of the day.

You may combine any fruits you like in a delicious, energy-boosting fruit salad. Adding some soaked oats or sprinkling it with wheat bran for more B vitamins, zinc, and fiber is also a great choice.

 

Soups

I know that not many Americans on mainstream diets have soups for breakfast. However, on a very cold, winter day a split pea (yellow or green) or red lentil soup may be exactly what you need. I tried it a couple of times after waking up in a cold home and it really warmed me up. It is better to cook it on the previous day (dinner leftovers are perfect) because the legumes take long to cook.

 

Anything else you like

I know that many people are used to certain foods as being breakfasts foods. However, to me, it does not make a big difference. My breakfast may look like any other meal and I have no problem eating rice with vegetables as my first meal of the day. Anything you like is great as long as it is plant-based and unprocessed.