Food that you eat later in the day is more fattening than food that you eat at the beginning of the day. If you ate a meal at breakfast and the same exact meal at dinner, your dinner will end up being 100 calories more than the same thing you ate for breakfast. It has to do with our natural circadian rhythm and how our body plans to use the calories we consume at the beginning of the day, while understanding that we’re wrapping up the day and no longer need to burn energy at the end of the day. More explained here.
That‘s why the ideal weight loss meal plan includes your biggest meal for breakfast, a medium sized meal for lunch, and the smallest portion for dinner.
Understanding this, we need to eat a breakfast that is filling, sufficient in calories to fuel our day, and satiating so by the end of the day we’re not starving for a huge dinner. The following breakfasts meet those requirements, while also being plant-based & weight loss friendly (aka exactly the goal each of my clients has!).
These are Protein Carrot Cake Oats and they’re my favorite because the protein keeps me full all day! This recipe also sneaks in a few superfoods I include each day: flaxseeds and turmeric.
1/2 cup oatmeal
1 cup water
1 tbs flaxseeds
1 banana, sliced
1/2 cup grated carrot
1 tbs vegan protein powder (I love Your Super Foods)
1/2 cup wild blueberries
1 tsp cinnamon
1 tsp turmeric
1 tbs maple syrup
Add everything except maple syrup to a pot, add water based on preference in oatmeal
Stir to combine and stir every few minutes until cooked through. Approximately 10 minutes.
Pour maple syrup at the end.
This is an excellent savory option that gives you plenty of great energy and protein without using powders or added sugars.
1 package extra firm tofu
2-3 medium potatoes (Sweet potatoes are my fav)
3 cups of spinach or kale (dinosaur kale is my favorite but you can pick any green that wilts well here)- chopped
½ cup tomatoes- diced (or 1/2 cup salsa)
2-3 cups vegetable broth
1 yellow onion- diced
2 cloves garlic- minced
1/4 cup nutritional yeast
1/4 tsp turmeric
1/2 tsp oregano
1 tbs soy sauce or tamari
1/4-1/2 tsp Cumin
Salt & pepper to taste
Optional add-ins: 1 pepper (red, yellow, green), 8 oz mushrooms
Prepare tofu by draining all fluid in container and patting dry with a towel. After, chop up into a chunky crumble (see photo for an example).
Pour ½ cup to a cup of vegetable broth in a non-stick pan, enough to cover the entire base with a liquid.
Add tofu, tomatoes, optional add-ins, & seasoning with soy sauce to the pad.
Pro tip: I like to keep my cooking vegetables and tofu separate in the pan until the very end. Spice everything equally though.
Add vegetable broth as needed to keep pan not completely dry but also not soaked. Keep on the lid as much as possible, and cook on high for 5 minutes.
Add onion, garlic, and greens and return lid.
After 5 minutes, keep lid off and alternate stirring and adding vegetable broth until pan is almost fully dry of broth and potatoes are sufficiently soft and greens are wilted.
If you’re super hungry or want to make it a mobile breakfast, put everything in a whole wheat wrap.
Enjoy! Perfect on its own but also can be topped with salsa, avocado, and/or hot sauce.
Pumpkin, Oat & Chocolate Breakfast Cookies
Make these ahead and keep them in the fridge to grab all week! I’ll usually make a big batch of them and split them with my partner. Two to three cookies is usually a good, light breakfast! They have chia seeds which give the healthy fats and protein to help you stay full until lunch-time.
1 small pumpkin* roasted: remove seeds and scoop out all of flesh
2-3 tbs unsweetened cocoa nibs