Lesson 3: Incorporating Protein into Meals - Breakfast

• Protein-Packed Smoothies

• Tofu Scramble

• Chia Seed Pudding

This lesson provides easy and nutritious plant-based breakfast recipes, including protein-packed smoothies, tofu scramble, and chia seed pudding. Learn how to incorporate protein into your breakfast to support overall health and well-being.

Protein-Packed Smoothies

Ingredients and Preparation

• Ingredients:

  • 1 cup of plant-based milk (almond, soy, oat, etc.)

  • 1 banana

  • 1/2 cup of silken tofu or 1 scoop of plant-based protein powder

  • 1 cup of frozen berries (strawberries, blueberries, raspberries)

  • 1 tablespoon of chia seeds or flaxseeds

  • 1 handful of spinach or kale (optional)

  • 1 tablespoon of nut butter (optional)

• Preparation:

  • Combine all ingredients in a blender.

  • Blend until smooth.

  • Pour into a glass and enjoy!

Nutritional Benefits

• Body Needs Covered: This smoothie provides a balanced mix of carbohydrates, proteins, and healthy fats. The fruits and leafy greens are rich in vitamins, minerals, and antioxidants, which support overall health and immune function.

• Potential Nutritional Income: High in fiber, vitamins C and K, potassium, and omega-3 fatty acids from chia or flaxseeds. The silken tofu or protein powder adds protein, making it a well-rounded breakfast option.

3 Healthy High Protein Vegan Smoothie I Drink ALL the time (Auto-generated subtitles)

Tofu Scramble

Ingredients and Preparation

• Ingredients:

  • 1 block of firm tofu, crumbled

  • 1 tablespoon of olive oil

  • 1/2 onion, diced

  • 1 bell pepper, diced

  • 1 cup of spinach or kale, chopped

  • 1/2 teaspoon of turmeric

  • 1/2 teaspoon of garlic powder

  • Salt and pepper to taste

  • Optional toppings: nutritional yeast, avocado slices, salsa

• Preparation:

  • Heat the olive oil in a pan over medium heat.

  • Add the diced onion and bell pepper, and sauté until softened.

  • Add the crumbled tofu, turmeric, garlic powder, salt, and pepper.

  • Cook for 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly browned.

  • Stir in the chopped spinach or kale and cook until wilted.

  • Serve with optional toppings.

Nutritional Benefits

• Body Needs Covered: Tofu scramble is a great source of plant-based protein and provides essential vitamins and minerals from the vegetables. The turmeric adds anti-inflammatory benefits.

• Potential Nutritional Income: High in protein, vitamins A and C, iron, and calcium. The optional toppings can add additional nutrients, such as healthy fats from avocado and B vitamins from nutritional yeast.

How to Make Perfect Tofu Scramble (Auto-generated subtitles)

Chia Seed Pudding

Ingredients and Preparation

• Ingredients:

  • 1/4 cup of chia seeds

  • 1 cup of plant-based milk (almond, soy, coconut, etc.)

  • 1 tablespoon of maple syrup or agave nectar

  • 1/2 teaspoon of vanilla extract

  • Fresh fruit for topping (berries, mango, banana)

• Preparation:

  • In a bowl, whisk together the chia seeds, plant-based milk, maple syrup, and vanilla extract.

  • Cover and refrigerate for at least 4 hours or overnight, until the mixture thickens to a pudding-like consistency.

  • Stir well before serving and top with fresh fruit.

Nutritional Benefits

• Body Needs Covered: Chia seed pudding is rich in omega-3 fatty acids, fiber, and protein. It provides sustained energy and supports digestive health.

• Potential Nutritional Income: High in fiber, omega-3 fatty acids, calcium, and antioxidants. The fresh fruit adds vitamins and minerals, making it a nutrient-dense breakfast option.

HOW TO MAKE CHIA PUDDING ‣‣ 6 Amazing Chia Pudding Recipes (Auto-generated subtitles)