Vegan Meal Prep Breakfast Concepts

The vegan meal prep concepts on this submit will be certain that you begin your day with good diet—even when life will get busy! Whether or not you eat breakfast on-the-go or do business from home, you’ll discover choices which might be nutritious, satisfying, and handy.

I’ve spent almost three years engaged on a book about vegan meal prep.

Now that I’m nearing the publication stage of that course of, I can let you know that meal prep is the one purpose that I eat house cooked meals constantly.

I like cooking a lot that I’ve devoted an enormous a part of my skilled life to it. However I’m now not at a spot the place cooking feels pleasurable on the finish of an extended day.

On busy weeknights, cooking seems like a burden. On high of this, I’m no good at making meals selections after I’m hungry and drained, which is usually the case by 7 or 8pm, after I wrap up with my nutrition clients.

Beneath these situations, I’m more likely to have a tough time deciding what I need to eat. I’ll get simply annoyed if a recipe doesn’t go easily. Or I’ll attain for a frozen meal.

For the report, I like store-bought, frozen vegan meals and meal elements. And I typically encourage shoppers to depend on them when issues are busy, anxious, or each.

However I additionally love hearty, various, home-cooked vegan meals—even when I don’t like to prepare dinner it à la minute. Meal prep is the behavior that permits me to eat it, day in and time out, regardless of busy I’m.

The Vegan Week

Embrace the enjoyment of consuming selfmade meals daily with the hearty and healthful recipes in The Vegan Week.

Whether or not you’ve got three, two, and even only one hour of time to spare, The Vegan Week will present you the right way to batch prepare dinner various, colourful, and comforting dishes over the weekend.

I’ve wanted to share more about my meal prep routine here on the blog for a long time. Now that I’m not busy with The Vegan Week, I can actually devote some time and attention to some posts that share more about this process, which is such an important part of my self-care.

I didn’t expect to start with meal prep breakfast ideas. But in many ways, breakfast feels like the perfect place to start.

The value of a balanced breakfast

I’ve always been a breakfast person.

Yet I know from working with clients that many people are not breakfast people. They’re not hungry in the morning or they’re too rushed with early day obligations to prioritize eating.

I understand that feeling. I have the ability to eat breakfast at home nowadays. When I was completing my clinical internship, however, it was much more difficult to prioritize a morning meal.

Even now, when I have early day meetings or client sessions, I sometimes struggle to eat something nutritious as the day begins.

For all of the practical challenges that surround breakfast, there is plenty of evidence in support of a nutrient-dense morning meal.

Kids and teens to eat breakfast, rather than skipping it, seem to be more alert and perform more strongly in school.

Breakfast consumption has been linked in observational studies to improved cardiac health [1, 2], blood pressure control [3], and insulin sensitivity/prevention of Type 2 Diabetes [4, 5].

It’s not entirely clear from these studies whether it’s breakfast itself that makes the difference, or another pattern or habit that people who eat breakfast also tend to adhere to.

To me, it makes good, intuitive sense that a morning meal would contribute to a healthy metabolic rate and more balanced eating through the day. Most folks tend to have a harder time with balanced eating when they go long periods of time without food, forcing their bodies into pronounced hunger.

More importantly, a skipped breakfast is a missed opportunity for good nutrition.

Many breakfast foods are rich in fiber (think: oats, complete grain cereals, whole grain bread), protein (suppose: tofu scramble, peanut butter, vegan breakfast meats), and phytonutrients (suppose: fruit and veggies).

Prioritizing protein

My shoppers are typically very nutrition-savvy. But lots of them report insufficient protein intake after we go over their diets collectively for the primary time.

I’m an enormous believer in a protein-rich breakfast for vitality, blood sugar management, and satiety. I routinely encourage shoppers to get a 20 gram bolus of protein at breakfast when attainable, or a minimal of 10-15 grams when it’s not.

Consuming a protein-packed breakfast will assist you to to fulfill total protein wants for the day. Sufficient protein and vitality consumption in is related to sturdy immunity [6], upkeep of muscle mass over time [7], wound therapeutic and restoration after accidents or surgical procedures [8], and enhanced satiety after meals [9, 10].

Briefly, protein is necessary! In pulling collectively the meal prep breakfast concepts under, I’ve tried to prioritize this vital nutrient.

Meal prep breakfast necessities

So, what else do I prioritize after I’m developing with meal prep breakfast concepts? Right here’s a brief checklist.

Vitamin

I eat what I like within the morning. Because of this not each single one in all my favourite breakfasts is a diet powerhouse. Heck, I’ve been recognized to eat leftover vegan cake with my morning espresso.

Even so, I care about getting good diet early within the day after I can. The vitamins that I attempt to emphasize are:

• Protein
• Calcium
• Fiber
• Complicated carbohydrates/starches
• Healthful fat
• Phytonutrients (for instance, antioxidants)

All of my most typical go-to breakfasts are power plates, which is to say that they characteristic protein, fats, and carbs.

I at all times embrace some fruit or vegetable for phytonutrient density. Phytonutrients are liable for the gorgeous colours that fruit and veggies show. They’re individually and collectively related to decrease charges of power illness.

As for calcium—an enormous nutrient of concern for me, given my anorexia historical past—I prioritize fortified plant milks. I additionally attempt to sneak leafy greens and legumes into savory breakfast after I can.

Comfort

A lot as I like a hearty breakfast, I don’t love having to fuss an excessive amount of over meals on a busy weekday. My favourite meal prep breakfast concepts embrace choices which might be easy to arrange.

They typically characteristic my favourite store-bought vegan merchandise, like cereal or yogurt. These meals make it simpler for me to nourish myself effectively frequently.

Selection

I like each candy and savory breakfast meals. So, I attempt to get a wide range of each as I plan my breakfasts for the week.

This doesn’t imply that I don’t have defaults. Toast and bagels (savory or candy) are the 2 most typical amongst these, adopted by breakfast tacos and tofu scramble.

I additionally eat a whole lot of oatmeal and cereal.

But I attempt, even after I’m busy and on autopilot, to not eat the actual identical breakfast every day. Extra selection means a wider array of vitamins.

Once I meal prep for the week, I plan on making (or having elements for) not less than two breakfast choices.

Portability

I discover that my most profitable vegan meal prep concepts are moveable. Whereas I typically eat breakfast at house, it’s good to know that I may seize these and take them to a gathering if I wanted to.

Generally, I deliver them to a espresso store, in order that I can work with others round me for a change.

Even when I do WFH each morning for every week, it helps me to pack my breakfasts up as if I have been going to take them someplace. They find yourself ready, portioned, and able to eat after I attain for them. It is a good comfort if I’ve to eat in a rush, earlier than my first shopper of the day.

Meal prep breakfast storage containers

On the subject of getting ready, portioning, and storing meal prep breakfasts, it’s important to have some meals containers that make this attainable.

That turns into much more true if you have to transport your breakfasts from house to work, college, childcare, or one other setting.

There are numerous meals container choices these days, from bento packing containers to silicone baggage. Listed below are a number of the containers that I depend on most:

Many of the above are microwave pleasant for reheating.

Vegan meal prep breakfast concepts

These 15 vegan meal prep breakfast concepts are on no account the start or finish of what’s attainable for a conveyable morning meal. They signify a sampling of what I’ve come to depend on myself after I want breakfast to be a make-ahead meal.

Lots of the choices will be modified by altering a number of the accompaniments that I’ve recommended.

For instance, there’s a whole lot of chance relating to having baked items for breakfast.

Vegan muffins and fast breads (corresponding to my basic banana bread, zucchini bread, or pumpkin bread) are a favourite on-the-go choice for me. Nevertheless, a muffin or slice of bread hardly ever fills me up as is.

For that reason, I are inclined to take pleasure in both with “one thing else,” like nut butter or vegan butter, vegan yogurt, fruit, or a mix of these. You may range your accompaniments based mostly on starvation and choice.

The identical precept goes for cereal, oats, tofu scramble, or actually any of the choices on this checklist. These breakfasts change into extra satisfying and nutritious if you discover the proper methods to serve them.

I hope you’ll discover an choice that you just take pleasure in right here!

In a single day oats or vegan muesli

In a single day oats and soaked muesli are extremely straightforward to arrange, and so they’re filled with soluble fiber. Add your favourite nuts, seeds, dried fruit, or recent fruit to make these moveable breakfasts extra filling and enjoyable.

A few of my favorites:

Tofu scramble with bread + fruit

I can’t consider a plant-based breakfast that packs extra dietary bang-for-your-buck than tofu scramble.

Tofu scrambles are stuffed with protein, fiber when you add veggies, and so they often have some calcium, too (this is determined by the tofu model that you just use).

I wish to pack up my scrambles with recent fruit and a few bread on the facet.

If I put fruit and scramble in the identical container, then I often serve the tofu leftovers chilly, which I like! If I need to warmth the scramble up, then I merely pack it in a person, microwave-safe container.

Different potential, moveable tofu scramble accompaniments embrace:

• Blueberry corn muffins
• A container of cooked complete grain (like rice or quinoa)
• Toasted English muffin (when you’ve got a toaster at work or college)
• Entire grain crackers (I like Triscuits)

Right here’s a listing of seven of my favorite tofu scramble recipes—the one I make most frequently is my classic tofu scramble!

Oat desserts

I first made oat desserts after I was in grad college. I used to be at all times looking out for moveable breakfasts that would double as snacks.

An try and make baked oatmeal in a muffin tin become these dense, nutritious little desserts. They’re not like Scottish oatcakes, that are crispy and cookie-like.

As an alternative, they’re hearty and surprisingly filling. A few them will be breakfast-on-the-go with critical endurance.

PB&J (+ no matter)

Considered one of my grad college professors used to say that peanut butter and jelly is about as nutritionally good a meals as there may be, and I agree.

PB&J additionally occurs to be my go-to lunch that’s moveable or additional handy. And there’s no purpose for it to solely be a lunch.

PB&J will present protein, advanced carbs, some sugars to get you transferring, and satisfying healthful fat within the morning. Get pleasure from it with a chunk of fruit, a soy milk latte (extra protein!), and/or no matter else you want.

Fast bread (+ one thing else)

There aren’t too many candy breakfasts that I take pleasure in greater than a thick slice of vegan zucchini bread, pumpkin bread, or banana bread.

For breakfast, I pair these treats with one thing else. Listed below are a number of of my favourite “one thing else” choices:

• Vegan yogurt
• Fruit + almonds
• Nut butter
• An everyday latte or turmeric chai latte
• A cup of heat soy milk (that is primarily for protein and calcium, although it’s additionally comforting and good within the colder months, particularly with a bit of vanilla!)

Savory leftovers

The leftovers of any favourite savory breakfast lend themselves effectively to meal prep. Portion them, retailer them, and revel in them because the week goes by.

When you’ve got a fridge at work, these are additionally nice choices for transporting and reheating!

Listed below are a few of my favourite savory breakfasts which might be additionally conducive to meal prep:

Muffins (+ one thing else)

Muffins, like banana bread or zucchini bread, are an exquisite on-the-go breakfast.

And identical as with different fast breads, I’ve realized that I have to have them with one thing additional so as to really feel happy.

That “one thing else” element will be peanut butter, yogurt, a beverage, and so forth. Generally, two muffins are an ideal breakfast for me.

A few of my favourite, nutrient-dense muffins to meal prep:

Cereal, milk, and a banana

It’s not laborious to take pleasure in cereal at a desk or on a campus, when you like.

Merely pack up your favourite cereal in a single container, then non-dairy milk in one other (one thing with a twist cap, like a mason jar or this, is greatest).

Get pleasure from with recent fruit of some type. I like a banana (additionally moveable).

Meal prep smoothies

I’m not an enormous smoothie-for-breakfast particular person, however in case you are, meal prep smoothies are at all times a enjoyable concept.

Freeze particular person parts of your favourite fruit, protein supply, and mix-ins. (Here are some enjoyable concepts.)

Within the morning, add nondairy milk at house, mix, and add to a container for transportation.

Or, when you’ve got an individual blender and coworkers who don’t thoughts a bit of noise, you’ll be able to mix smoothies within the kitchen space of an workplace.

A snack bar (+ one thing)

I eat a heck of a whole lot of snack bars for snacks. I don’t love them as meal replacements.

Even so, life is life generally. From time to time, a bar wants to face in for a breakfast if I’m on-the-go or touring.

If a bar goes to be breakfast, it’s higher to decide on one thing that’s extra substantial. A few of my favourite, larger calorie bars with vegan flavors are Bobo’s Oat Bars and Pro Bars.

Clif bars aren’t meal-sized, however they undoubtedly can maintain me over until mid-morning.

You too can pair a much less calorie-dense bar with different stuff. A snack bar + yogurt + fruit is an excellent breakfast on-the-go. Now that it’s not laborious to seek out non-dairy yogurt at airports, I’ve relied on this combo typically whereas touring.

Baked oatmeal (+ yogurt, when you like)

Talking of stuff that’s good to serve with yogurt, I not too long ago made my blueberry banana walnut oat bake and served it with yogurt on high.

I beloved this combo. Up to now, I’ve had slices of that bake with nut butters or a drizzle of maple syrup.

This was completely different. I preferred the tangy, cool yogurt on heat slices of baked oatmeal.

Baked oatmeal was really my favourite meal prep breakfast after I was doing my medical internship. Generally I may microwave it, generally I ate it chilly, type of like a bar.

Listed below are the oat bake flavors that I make most frequently:

Single-serve oatmeal

If you happen to don’t really feel like making in a single day oats or baked oatmeal, you can too let the professionals deal with your oat wants.

Quite a lot of manufacturers make nice, moveable, ready-to-eat oatmeal that is available in a cup. All you do is add sizzling water and let it sit, otherwise you add chilly water and microwave it.

I’ve relied on this feature whereas touring, and it was one other mainstay throughout my medical internship 12 months. Listed below are my favourite choices that I’ve tried, however there are numerous others:

These oats will not be fairly filling sufficient on their very own. Nevertheless it’s very straightforward to make them extra substantial, even on-the-go, with a conveyable nut butter packet or single serve portion of nuts and dried fruit.

Recent fruit, when you’ve got it, can also be at all times an amazing addition.

Vegan “McMuffin”

When you’ve got time within the morning to make one in all these, then eat it within the automobile or at your desk someplace, nice!

I exploit:

It’s not precisely a make-ahead breakfast, however it comes collectively rapidly in a toaster. It’s filling, high-protein, and actually tasty.

When you toast your muffin and the egg, simply assemble, wrap in foil, and transport to the place you have to go.

Serve it with some recent fruit, when you like. I nearly at all times do.

A frozen vegan breakfast

In case your meal prep plan fails to go in keeping with plan—or fails to occur in any respect—it’s at all times nice to have some nutritious, frozen vegan choices to seize and reheat.

Fortuitously, there are a whole lot of fantastic, frozen, store-bought vegan breakfast meals. My favorites:

Baked, stuffed apples

These baked, stuffed apples have a number of the goodness of complete grain oats, plus the goodness of fruit.

They’re already pre-portioned and straightforward to pack, and two of them makes for a really beautiful morning meal.

Fruit + yogurt + granola

Fruit, yogurt and granola is a basic breakfast combo, and it might simply be made moveable.

When I’ve this feature on the go, I pack up:

• A 5.3-ounce yogurt (the Forager model cashewgurt in plain or vanilla is my favourite)
• A container that shall be large enough to carry my yogurt, granola, and fruit (I like this one)
• A Stasher snack bag with granola
• A cup of berries, an entire banana, some chopped apple, or one other fruit
• My W&P Porter Utensil Set spoon

You’ll want to seek out someplace to take a seat and assemble this breakfast, however when you do, you’ll have one thing recent, colourful, and textured to take pleasure in.

Meal prep breakfast storage

When you pick one or two vegan meal prep breakfast concepts for the week forward, you’ll have to retailer them.

The specifics of storage time range fairly a bit from meals to meals. However right here’s a common sense of how lengthy numerous breakfast objects maintain:

• Vegan yogurt: 1-2 weeks earlier than opening, 3-7 days after opening
• Dry cereals: 6-12 months earlier than opening, 1-3 months after opening
• Fruit: varies, right here is an efficient general storage guide
• Bread: 5-7 days at room temperature, 1-2 weeks within the fridge, as much as 3 months within the freezer
• Tofu scramble: as much as 4 days in an hermetic container within the fridge
• In a single day oats (ready): as much as 3 days in an hermetic container within the fridge
• Baked oatmeal: as much as 5 days in an hermetic container within the fridge
• Fast breads (corresponding to muffins, scones, or banana bread): 4 days at room temperature, 5-7 days within the fridge, 2-3 months within the freezer

Prep now, be grateful later

I at all times say that meal prep is a present that my present self offers to my future self.

The subtitle of The Vegan Week is “meal prep recipes to feed your future self,” and I imply it sincerely.

I attempt to be sincere in regards to the realities of meal prep. It may be time consuming and laborious, relying on how a lot you do.

For me, nevertheless, the advantages of getting selfmade meals that’s able to warmth and eat (or transport and eat) because the week begins is priceless.

I’ve by no means as soon as been sorry to have meal prepped, even when all I may handle was a sauce or a batch of muffins.

It’s straightforward to concentrate on meal prep lunch or dinner on the expense of breakfast. However I’ve discovered that breakfast is among the nicest meals to prep forward of time exactly as a result of it’s so tempting to expire the door within the morning with out one thing balanced to eat.

Once I do have a stable, nourishing, and nutritionally ample morning meal, the panorama of my day adjustments. I’m extra energized, I really feel extra grounded, and I’m not ravenous when lunchtime rolls round.

I hope that these vegan meal prep breakfast concepts will assist you to to entry all of these sensations, too, week in and week out.

Subsequent up: lunch!

xo

References

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