Breakfast Ideas, shopping list, and how to realistically make it work!
–Vegan Protein Shake – I use this one from Trader Joe’s (add RAW greens, frozen mixed berries, a few handfuls of fresh spinach, ground flax seed, and almond milk) blend and its ready! I also like this one from Sprouts even though I’m not pregnant I still like it. The Trader Joe’s one has a much less sweeter taste.
–Avocado Toast – Toast Ezekiel Bread (has a very small amount of gluten) or my new favorite bread from Publix, cut up half and avocado and add some lime juice and Trader Joe’s 21 Seasoning Salute and you are good to go!
–Tofu Scramble – Saute sweet onion, grape tomatoes, spinach and crumbled up tofu with spices (garlic, cumin, chili powder, S & P) Here is a recipe I refer to and can easily change up and add other veggies to it (kale, peppers, mushrooms, sweet potatoes, regular potatoes – you can’t mess this up) Here’s an actual recipe if you need one or need help with tofu – you have to drain it and get all of the water out of it. Please buy organic tofu – non-organic soy is just terrible for you in any form.
–Chia Pudding with Granola and Fruit – Chia seeds are so very good for you, soak them overnight in almond or coconut milk, add a little bit of agave and you’ve got you a delicious base to add to in the morning. Add cut up fruit (Kiwi, pineapple, any kind of berries are my favorites) and granola and you are good to go! Trader Joe’s make organic, gluten free coconut granola that is amazing, but any granola will do! Also unsweetened coconut flakes and a drizzle of honey makes it extra fancy and delicious. Here’s an easy recipe and explanation, click here.
Ok, so I have given you 4 ideas that you can easily change up and play around with to decide what you like best. Save the tofu scramble for the weekend and pair with avocado toast. On the go, make a smoothie and run out the door or have your fruit cup up, granola packed, chia pudding chilling in the fridge (literally) and mix it all together on your way out the door. You can do this, just allow 5-ish minutes extra in the am.
Weekly meal ideas and short-cuts:
*Make the smoothie the night before and seal it in a mason jar – eat for mid-morning snack.
*If you don’t want to make it the night before, I suggest going ahead and measuring out your protein powder, greens powder, and flax seed and throwing it into the mason jar in the fridge the night before.
*Mason Jars are your best friend – you can use them for everything!! Get them at the grocery store in the canning section – I like the wide-mouth jars the best for storing food.
*Cut up fruit and package in individual containers, you’ll definitely eat it if it’s already cut up and “pre-made”
*Put granola in containers to grab and go – or sandwich bags work too.
*Make a big batch of chia-pudding and have it ready for a few mornings in a row (*Warning – its not super sweet, give it a few tries before you give up on it)
*I only use half and avocado for my toast – share with your kids or husband – or save the other half, keep the pit in, squeeze a little lime juice on top and wrap it in aluminum foil and it will be ready for you later in the day or tomorrow morning.
*Have your toaster out ready to toast!
Matcha Green Tea – drink it. All day, everyday. Here’s a post about my favorite brands. Click here.
Spinach Fresh or frozen (always organic!), Berries Fresh or frozen, Vegan protein powder – here is what I use, here’s another one, and another one; Organic greens – I use this one; Flax seed, maca powder, hemp seeds, these are all great for you! Almond milk – I use Califia brand which you can find most anywhere – just make sure there is not caraneegenan in the ingredient list!! *If you use soy, make it organic, or just say no type of “milk” altogether and use water. 1 banana – fresh or frozen is fine it will make the shake nice and creamy.
Protein Powder get here. Almond milk looks like this. Everything else, I typically buy at Publix – Greenwise brand. Also, Walmart has huge bags of organic mixed berries too.
Ripe Avocado (once they are ripe, put them in the fridge, they will keep for another day or two), Ezekiel Bread (in the freezer section) or B Free rolls, Lime Juice in a glass jar, Trader Joe’s 21 Seasoning Salute (aka the best seasoning ever!)
Organic Extra-firm Tofu (you can even get it pre-cubed), Sweet onion, grape tomatoes, fresh spinach, Cumin, Chili Powder, Minced Garlic, Extra virgin Olive Oil (Make sure its a good one!) , Himilayian Pink Sea Salt (I get it from Trader Joe’s and use un lieu of regular salt – I’m not really a salt user), Pepper, Sweet potatoes (cubed, small)
Chia seeds, Unsweetened almond or coconut milk (NOT from a box), Vanilla extract (You don’t need to use vanilla if your almond milk is vanilla flavored), Agave nectar, cinnamon, Fruit (Cut up, any that sounds good to you), Granola (Gluten free if you need it to be), Unsweetened Coconut Flakes, Honey
Two go to meals if you’re in a pinch… I hesitate to even put these on here because cereal and waffles are not nutritious AT ALL with all the sugar which I try my best to stay away from, but lets be real I’m a mom with a toddler and I get it.
Van’s Cereal with unsweetened Almond Milk
Publix Greenwise GF Waffles – the BEST waffles, so so good. Eat with cashew or almond butter or a bit of maple syrup and its delicious!
Amy’s tofu scramble breakfast wrap… its good for a quick and hot breakfast, occasionally.
This may seem like ALOT of ingredients, but like I said before, pick two of these and try for the week, then do the other two the next week and decide what you like and what works for you. I will say though, that eating healthy becomes addicting because you will feel amazing. You won’t feel bloated and tired after you eat, your body NEEDS this!
I will also say that I have every single one of these ingredients in my fridge, at all times. These are great “base” ingredients that you need for many vegan recipes, so its nice to always have them on hand. It can get expensive if you buy all of this at once, but then it’s pretty cheap when you are only buying the fresh stuff as you need it.