Healthy and easy vegan high protein breakfast bowl with 23g protein, 19g fiber, fruits, nuts, seeds, and more. Done in 10 minutes.
Are you searching for an easy vegan high protein breakfast bowl recipe?
Women, in general, need about 46g of protein per day and men need about 56g. Many studies have found that we don’t suffer from a protein deficit, rather a fiber deficit. Also, many people believe they need large amounts of protein to stay full longer or to build muscle.
But did you know that carbs are actually our primary source of energy and healthy carbs will also help the protein get where it needs to go?
Americans are fiber deficient. They eat about 10g fiber per day while the recommended amount is at least 25g of fiber per day, though ideally 30-50g is best.
A balanced meal that will keep you full for a long time needs to include a mix of healthy fats, complex carbs, and plant based proteins all from whole foods, if possible. It needs to contain fiber, minerals, and vitamins as well.
Easy Vegan High Protein Breakfast Bowl
Today’s Easy Vegan High Protein Breakfast Bowl recipe contains 23g of protein (no protein powder needed), 19.5g fiber, is high in omega-3 fatty acids (anti-inflammatory), and contains a lot of important vitamins and minerals.
To track the nutrition of the vegan meal plans and recipes I use the free cronometer app. Below you can see a detailed nutrition overview of the vegan high protein breakfast.
You can make the breakfast bowl ahead of time and store in the fridge (overnight oats) or simply prepare in the morning. To prepare in the morning, cook the oats in a small pot (or microwave) and bring to a simmer for a few minutes to make the oats creamier.
Here is the breakdown of protein:
- 3/4 cup oats: 8g protein
- 20 almonds: 5.2g protein
- 1 T chia seeds: 1.7g protein
- 1 T flaxseed, milled: 1.3g protein
- berries, mixed: 1g protein
- 3/4 cup soy milk: 5.9g protein