Breakfast! What the studies show and what I eat

I think most dietitians would agree these days that breakfast is a must if you want to make the most out of your day. Here is just a few of the benefits mentioned in this USDA report about children and this article about breakfast for all age types:

The energy and nutrients provided lead to more concentration thru-ought the day.

According to the American Dietetic Association, children perform better in the classroom and on the playground!


Studies show that eating breakfast can help maintain a healthy body weight.

Why? One theory suggests that breakfast helps reduce hunger thru-ought the day. Those who skip breakfast must make up their calories which lead some to choose more calorie dense nutrient poor foods.

Since switching to a vegan diet, I have chosen to make breakfast more important in my daily practices. I have noticed that I can maintain higher energy level when eating a wholesome meal in the AM. Some of my meals include the following:

Puffy pillow pancakes by the Post Punk Kitchen. These are some of the best pancakes I have ever made or tasted. The name really holds true, they are soft like a pillow yet dense at the same time. I put some peanut butter on top for some extra calories and protein, with syrup and sometimes chopped nuts such as pecans.

Scrambled tofu also by the Post Punk Kitchen. This is another great recipe that my whole family loves, we usually eat this as a dinner meal but it also works great for breakfast. The flavor is great, but just don't expect the consistency to be exactly that of the eggs you used to eat!

Maple Pecan French Toast from the book “Keep it simple, keep it whole”. Another staple in our house. The whole grain bread keeps you full all morning long. I can provide this recipe for anyone who would like it, but I really recommend purchasing the book. Its a great primer to healthy eating with some recipes included.

-When I need something quick, I can always rely on a PB and J. Whole grain bread with all natural peanut butter and Jelly can't be beat.

-Occasionally I will eat cereal, but I always try to choose one that is whole grain and ones that contain less than 9 grams of sugar (recommended by a dietician I used to follow).

-The last one I will mention in this post has become my go-to for the last few months (great for fueling morning workouts, although I am getting into not eating before working out). It is oatmeal with a handful of nuts/seeds/dried fruit on top. I try and stay away from the packaged, flavored instant oatmeal as it can have a decent amount of sugar in it. (See pic below)

There are plenty of great vegan food bloggers out there with many breakfast recipe options. Here are a few of my favorites:

The Post Punk Kitchen (just opened a restaurant in Omaha that I plan to eat at in the near future!)

Happy Healthy Life

Oh She Glows

…..the list goes on. Post your favorites below!

So there you have it. Some great recipes that keep us full and energetic until lunchtime. What are your favorites?