Vegan meal plan for breakfast

Written byListonic team

Updated on Nov 22, 2024

Start your day with our vegan meal plan for breakfast. Packed with plant-based and energizing recipes, this plan provides a diverse range of options to kickstart your day with delicious and satisfying vegan breakfasts. Say goodbye to breakfast monotony and embrace a tasty morning routine.

Meal plan grocery list

Dry goods

Oats

Chia seeds

Flaxseeds

Vegan granola

Plant based

Unsweetened almond milk

Almond butter

Peanut butter

Vegan protein powder

Unsweetened vegan yogurt

Avocado

Fresh grocery

Berries

Banana

Blueberries

Strawberries

Bakery

Whole-grain toast

Beverages

Herbal tea

Water

Fresh orange juice

Meal plan overview

Vegan meal plan for breakfast exemplary product

Foods to eat

Simple Vegan Breakfast Bowl: Combine fruits, nuts, seeds, and granola for a quick and customizable breakfast bowl.
Avocado and Tomato Toast: Spread ripe avocado on whole-grain toast and top with sliced tomatoes, salt, and pepper.
Chickpea Flour Pancakes: Make pancakes using chickpea flour for a protein-packed and gluten-free option.
Vegan Smoothie Bowl: Blend your favorite fruits, greens, and plant-based protein for a nutritious and filling bowl.
Vegan Overnight Oats: Mix oats with non-dairy milk, chia seeds, and sweeteners; refrigerate overnight for a hassle-free morning meal.
Quinoa Breakfast Bowl: Cook quinoa and top it with fresh berries, almond butter, and a drizzle of maple syrup.
Vegan Tofu Scramble: Saute tofu with vegetables and spices for a savory and protein-rich breakfast.
Whole Grain Toast with Nut Butter: Enjoy whole-grain toast with your favorite nut or seed butter for a quick energy boost.
Fruit and Nut Parfait: Layer non-dairy yogurt with fruits, nuts, and granola for a delicious and satisfying breakfast.
Vegan Breakfast Burrito: Stuff a tortilla with black beans, avocado, salsa, and tofu scramble for a savory breakfast option.

✅Tip

Start your day with a protein-rich smoothie made with tofu, spinach, berries, and almond milk to keep you energized and satisfied until lunchtime.

Foods not to eat

Sugary Breakfast Cereals: Choose whole-food options over sugary cereals to avoid excessive added sugars.
Processed Vegan Pastries: Limit intake of processed vegan pastries that may be high in unhealthy fats and sugars.
Imbalanced Breakfasts: Strive for a balanced mix of carbohydrates, proteins, and healthy fats in your breakfast choices.
Large Portion Sizes: Control portion sizes to align with your nutritional needs and prevent overeating.
Skipping Breakfast: Prioritize a nutritious breakfast to kickstart your metabolism and maintain energy levels throughout the day.
Unhealthy Breakfast Toppings: Be mindful of added sugars in syrups, jams, and other breakfast toppings.
High-Calorie Breakfast Items: Opt for nutrient-dense alternatives to high-calorie breakfast items.
Excessive Packaged Breakfast Foods: Minimize reliance on highly processed and sugary packaged breakfast items.
Unhealthy Fats: Minimize consumption of fried and processed breakfast items for overall health.
Overly Complicated Recipes: Keep breakfast simple and quick for a stress-free start to your day.

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Main benefits

The Vegan meal plan for breakfast offers a variety of hearty, plant-based options that are rich in fiber and protein to start the day with sustained energy and satiety.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Oats and chia seeds are cost-effective when bought in bulk. Almond milk can be made at home or bought in larger containers for savings. Fresh fruits like berries and bananas can be more affordable when in season. Nut butter can be made at home for cost savings. Vegan yogurt and granola can be included for additional nutrients and flavors.

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Extra tips

Start your day with these energizing vegan breakfast snacks:

Overnight chia seed pudding with berries
Avocado toast on whole grain bread
Fruit and nut smoothie
Almond yogurt with granola
Whole grain muffins with apple sauce
Breakfast quinoa bowl with nuts and fruits
Baked oatmeal squares

For a vegan breakfast, energizing and nutritious beverages are essential. A green smoothie starts the day with a nutrient boost. Soy or almond milk can be used in cereals or coffee. Herbal teas provide a gentle start. Fresh fruit juices supply quick energy and hydration. And a simple black coffee offers a caffeine kick.

A vegan breakfast should be a nutritious start to the day, focusing on fiber, protein, and healthy fats. Consider oatmeal topped with nuts and fresh fruit, or a smoothie bowl with a base of banana and spinach, sprinkled with chia seeds and almonds. For those with more savory preferences, a tofu scramble with lots of mixed vegetables, turmeric, and black salt can mimic eggs while providing a hearty, protein-rich meal.

Meal plan suggestion

Day 1: Berry Oatmeal

Breakfast:Oatmeal topped with fresh berries, sliced banana, and a sprinkle of chia seeds
Drink:Unsweetened almond milk
Calories🔥: 350
Fat💧: 10g
Carbs🌾: 60g
Protein🥩: 8g

Day 2: Nut Butter Toast

Breakfast:Whole-grain toast spread with almond or peanut butter
Side:Sliced avocado
Drink:Herbal tea
Calories🔥: 400
Fat💧: 20g
Carbs🌾: 45g
Protein🥩: 10g

Day 3: Smoothie Bowl

Breakfast:Smoothie bowl made with almond milk, vegan protein powder, and topped with fresh berries, flaxseeds, and granola
Drink:Water
Calories🔥: 450
Fat💧: 15g
Carbs🌾: 60g
Protein🥩: 15g

Day 4: Vegan Yogurt Parfait

Breakfast:Unsweetened vegan yogurt layered with fresh berries and topped with granola
Side:Fresh orange juice (in moderation)
Calories🔥: 350
Fat💧: 8g
Carbs🌾: 60g
Protein🥩: 6g

Day 5: Avocado Toast

Breakfast:Whole-grain toast topped with mashed avocado and sliced tomatoes
Drink:Herbal tea
Calories🔥: 400
Fat💧: 20g
Carbs🌾: 45g
Protein🥩: 8g

Day 6: Chia Seed Pudding

Breakfast:Chia seed pudding made with almond milk and topped with sliced strawberries
Drink:Water
Calories🔥: 300
Fat💧: 12g
Carbs🌾: 40g
Protein🥩: 8g

Day 7: Vegan Pancakes

Breakfast:Homemade vegan pancakes topped with fresh berries and a drizzle of maple syrup
Side:Herbal tea
Calories🔥: 450
Fat💧: 12g
Carbs🌾: 70g
Protein🥩: 10g

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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