High protein low carb vegan breakfasts: Six ideas to help you lose weight and gain muscle
Fitness fanatics used to think calorie counting was the key to healthy weight loss, but in recent years experts have realised it’s much more about eating the right types of foods.
High protein diets are all the rage with gym goers right now and for good reason.
Protein is is an important component of every cell in the body. Hair and nails are mostly made of protein and your body uses protein to build and repair tissues.
Not only is it good for building muscle mass, it also helps you lose weight because it makes you feel fuller for longer.
Many associate protein with meat and dairy, but there are plenty of vegan foods that are high protein.
We previously revealed seven of the best vegan high protein snacks for building muscle fast.
But if you’re trying to lose weight and want to start the day right, here are six high-protein, low carbohydrate breakfast ideas that are suitable for vegans.
1. Scrambled tofu with spinach and sweet potato
Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous.
It’s a good alternative to eggs and produces a similar texture when scrambled.
Sweet potato also contain high levels of protein, while spinach contains iron, magnesium, vitamin K and vitamin A.
2. Banana berry smoothie bowl
Why not eat your smoothie instead of drinking it? Berries are a great source of vitamins and minerals and adding nuts and seeds can ramp-up the protein content.
High protein nuts and seeds include hemp seeds, pumpkin seeds, peanuts, almonds, pistachios, sunflower seeds, flax seeds, sesame seeds, chia seeds and cashews.
3. White bean hash
Instead of opting for potato hash, chose white beans, lentils or pinto beans instead.
Cook the beans in a frying pan with nutrient-filled vegetables like kale, bell peppers, garlic, sweet potato and onions.
4. Vegan protein pancakes
This is a great breakfast recipe for the weekend. You can either make the protein pancakes yourself or cheat a little by using a ready-made powder.
Add any vegan toppings you like, but almond butter and berries is a great, healthy option.
5. Vegan protein granola
It’s worth investing in a box of vegan protein granola as an easy on-the-go option.
Add almond milk and seeds and nuts for an extra protein hit.
6. Vegan porridge
You can either make vegan porridge with water or a nut milk.
There are plenty of delicious vegan toppings including banana and peanut butter and pear and almond.
How much protein should you eat in a day?
The amount of protein you should be eating depends on how much you currently weigh and whether you’re trying to slim down.
“Protein needs are based on body weight or, in some instances, a percentage of calories but as a rule the minimum recommended dietary allowance for protein is about 0.4 grams of protein per pound for women.” Alexandra told Pop Sugar.
If you’re planning on slimming down, the health expert recommends increasing your protein intake by about 50%.
To aid weight loss you should be eating 0.54 to 0.68 grams of protein for every pound you weigh, every day.
Men who exercise five times a week for an hour or longer need around 0.55 gram per pound every day.
While guys who work out three to five days a week for 45 minutes to an hour need 0.45 gram per pound.
So the average 180lb guy who hits the gym regularly needs about 80 grams of protein every day.