Vegetarian diets come in different varieties, some including dairy products, some excluding all animal-based products all together. Depending on your type of vegetarian diet, there are options for a quick and easy breakfast that provides proper nutrition without excess sugar, fat and calories. The biggest aspect is to make sure you are getting a good amount of protein, which sometimes lacks in vegetarian diets, according to the textbook "Exercise Physiology: Energy, Nutrition and Human Performance."
Fruit Parfait
Parfaits combine fresh fruit, granola and yogurt. They are packed with protein, healthy fats and provide lots of energy. They are also quick and easy to make and can be saved for a post-breakfast snack or along with your lunch too. Begin with low-fat or non-fat yogurt, flavored or plain, granola and any fresh fruits you like. In a tall glass or cup, layer the yogurt under some fruit, perhaps sliced strawberries or blueberries. Then complete a couple more layers of yogurt topped with fruit and sprinkle granola on top of the entire parfait. "This is a great breakfast option for vegetarians. You get so many nutrients from all three ingredients, plus you get a ton of protein and will feel full and energized for the rest of the morning," says registered dietitian Kim Dorval. "Just be careful not to overdo the granola, because it can add up in calories if you don't pay attention."
Toast
One of the most basic breakfast ideas, toast is always a good choice for a quick and easy vegetarian breakfast. Simply choose the type of bread you enjoy, preferably a more healthy option such as whole grain or multi grain, and toast the bread in a toaster. For more protein, add peanut butter to your toast, instead of butter, or add jam or jelly to get in a serving of fruit in the morning. Avoid full-fat butter if possible; choose low-fat or even butter spray to keep your caloric intake down. "Toast is simple, easy and you can make it in a few minutes and eat it on the go," says Dorval. "The idea is to top it with peanut butter to get more protein and healthy fats, and to use a healthy kind of bread. Avoid white bread if you can."
Eggs
If eggs are a part of your vegetarian diet, there are many egg-based meals you can prepare, all of which are quick and easy. Eggs contain a lot of protein, especially egg whites, and are low in fat and calories. Some ideas to make eggs for breakfast are to prepare scrambled eggs, or cook eggs over-easy. Omelets can also serve as a great option to add in vegetables to your morning meal. Opt for organic eggs and choose egg whites if possible. Most markets also sell egg-based products that you simply cook into omelets or scrambled eggs.
References
- Kim Dorval, RD; Nutrition in Motion; Bedford, NH
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
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