Click HERE to Find Out How You Can
Build Muscle & Lose Fat By Eating Plants
Get
up and eat a high-protein vegetarian breakfast!
Research
suggests 30+ grams of protein at breakfast will make you less hungry
throughout the day. This is because there are favorable changes in the hormones
and brain signals that control appetite.
The
problem is, many of us skip breakfast because of our busy schedules. While
others feel like it’s an easy meal to skip in effort to cut down on total
calories for the day.
Counterintuitively,
skipping breakfast is strongly correlated with weight gain.
University of
Missouri Study
As
a vegetarian bodybuilder, eating protein all day is a requisite to build the
physique we desire. However, eating 30-40 grams of protein (give or take) is particularly
important at breakfast.
A
study conducted at the University of Missouri’s Department of Nutrition and
Exercise Physiology, found that overweight teens who ate high-protein breakfast foods within 30 minutes of
waking felt fuller longer.
They
were also less hungry throughout the day compared to when they ate a
low-protein breakfast or skipped the morning meal altogether. Eating high-protein breakfast foods also seem to reduce
desire to snack among the participants.
There’s also
overwhelming anecdotal evidence that suggests a protein-rich breakfast will help you lose weight, build muscle, and leave you more energized.
High-Protein
Breakfast Foods
You
will notice that some of the recipes below have less than 30 grams of protein. Quick fix, just wash the meal down with a
protein shake to make up the difference.
Tofu, Quinoa,
and Spinach Scramble
Yield: 2 servings
Carbs: 27.5 | Fat: 14.5 | Protein: 21 | Calories: 317
·
14-ounce package firm tofu, drained and cut into cubes
·
1 tbsp coconut oil
·
6 cups fresh spinach, chopped
·
1 cup grape tomatoes, halved
·
1 cup cooked quinoa
·
1 lemon freshly squeezed
·
1/2 cup fresh basil, roughly chopped
- 1 tsp ground turmeric
·
flaky sea salt and freshly ground black pepper, to taste
·
1/8 tsp ground cayenne pepper, optional
Pumpkin Spice Pancakes
Yield: 4 servings
Carbs: 65.5 | Fat: 9.5 | Protein: 17 | Calories: 397
*serving is 2 pancakes (4 tbsp of batter = 1 pancake)
·
2 cup whole wheat flour
·
6 large organic egg whites
·
½ cup canned organic pumpkin
·
4 tsp baking soda
·
½ tsp sea salt
·
1 tsp cinnamon
·
1 tsp pumpkin pie spice
·
2 tbsp brown sugar
·
2 cups almond milk
·
1 tbsp coconut oil
·
2 tsp vanilla
·
coconut oil for coating the pan
Quinoa Egg Salad
Yield: 4 servings
Carbs: 25 | Fat: 26.5 | Protein: 27.5 | Calories: 553
·
4 cups cooked quinoa
·
10 hard boiled organic large eggs, cubed or sliced
·
4 tsp minced parsley
·
2 ounce feta cheese
·
4 tbsp pumpkin seeds
·
2 tbsp organic olive oil
·
3 tsp dijon mustard
·
1 lemon, squeezed
·
1 tbsp organic honey
·
flaky sea salt, as needed
Chipotle Black Bean, Quinoa, and Egg Skillet
Yield: 4 servings
Carbs: 36 | Fat: 19.5 | Protein: 17.5 | Calories: 383.5
·
4 large organic eggs
·
2 cups quinoa, cooked
·
1 cup black beans, drained and rinsed
·
2 ounce goat cheese
·
1½ cups spinach
·
½ cup cilantro
·
1 coconut oil
·
5 tsp chipotle powder
·
1 lime, squeezed
·
¼ cup water
·
1 organic avocado, sliced or cubed
·
flaky sea salt, as needed
For
more ideas on how to lose weight with high-protein breakfast foods, watch this video - 7 High Protein
Breakfast For Weight Loss
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3
Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
How to Lose Weight with High-Protein Breakfast Foods
