Vegetarian and vegan bodybuilders have to be creative in order to get the necessary protein and nutrients they need for muscle growth. Here are 14 high protein breakfast ideas that can help you get your day started.
Contents
1. Toasted Muesli
VeganIngredients
- 4 cups oats
- ½ cup sunflower seeds
- ½ cup pumpkin seeds
- ½ cup sesame seeds
- ½ cup hazelnuts
- ½ cup almonds
- 2 cups dried fruit
Method
Preheat oven to 180°C/350°C.
Combine all ingredients except dried fruit and spread onto a large baking tin. Bake for 25 minutes, stirring every 7 minutes until brown.
Set aside to cool. When cooled, stir in dried fruit. Serve topped with natural yoghurt and fruit.
Information
Serves 12
Per serving
- 300 kcal
- 9 g protein
- 37 g carbs
- 15 g fat
- 7 g fibre
2. Millet Porridge
VeganIngredients
- 250 g millet flakes
- 500 ml apple juice
- 100 ml water
- 1 scoop whey/soya protein powder
Method
Soak millet in apple juice overnight.
Transfer the millet to a saucepan and gently warm. Mix together the water and protein powder to make a shake and slowly add to the millet. Heat through and serve topped with fresh fruit and quark if desired.
Information
Serves 2
Per serving
- 355 kcal
- 19.5 g protein
- 65 g carbs
- 2.5 g fat
- 4.5 g fibre
3. Scrambled Tofu
Ingredients
- 150 g silken tofu, crumbled
- 1 egg white
- 1 tsp thyme
- 1 tsp sweet and sour sauce
- ½ cup spring onion
Method
Combine all ingredients and mix well. Pour into a non-stick fry pan and cook stirring constantly until firm. Serve on a wholemeal bagel or toast.
Information
Serves 1
Per serving
- 200 kcal
- 14 g protein
- 16 g carbs
- 11 g fat
- 4 g fibre
4. Creamy Fruit Salad
Ingredients
- ½ cup green grapes
- ½ cup red grapes
- ½ cup chopped rock melon
- 3 tbsp quark
- 2 tbsp skim milk
- 2 tbsp sliced almonds
Method
Place almonds in a non-stick pan. Cook for 3 minutes until golden shaking the pan. Remove from heat and set aside.
Combine all remaining ingredients and mix well. Serve topped with almonds.
Information
Serves 1
Per serving
- 260 kcal
- 10 g protein
- 40 g carbs
- 9 g fat
- 4 g fibre
5. Poached Egg with Asparagus
Ingredients
- 20 asparagus spears
- 4 eggs
- 2 tbsp Parmesan cheese
- freshly ground pepper
Method
Steam asparagus for 5 minutes until just tender.
Fill a saucepan with water and bring to boil. Crack an egg into a soup ladle and sit it in the saucepan so that no water can enter for 3 minutes for each egg.
Arrange the asparagus on 2 plates, top each with 2 cooked eggs, Parmesan and freshly ground pepper.
Information
Serves 2
Per serving
- 190 kcal
- 16.5 g protein
- 8.5 g carbs
- 10.5 g fat
- 3.5 g fibre
6. Cheese & Spinach Omelette
Ingredients
- 3 egg whites
- 1 whole egg
- freshly ground black pepper
- 2 tbsp grated low fat cheese
- 1/3 cup spinach leaves, chopped
- fresh parsley
Method
Beat egg whites and egg together. Add pepper to taste. Pour into a non-stick pan and heat for 45 seconds until the egg has set. Place cheese and spinach to one side of the centre. With a spatula, lift one edge and fold over. Slide on to a plate and serve.
Information
Serves 2
Per serving
- 155 kcal
- 21g protein
- 3 g carbs
- 6 g fat
- 0 g fibre
7. Savoury Breakfast Muffins
Ingredients
- 2 egg whites, beaten
- 1 tbsp olive oil
- 1 tsp mustard
- 150 g quark
- ½ cup soy flour
- ½ cup almond meal
- 1 scoop unflavoured whey or soy protein powder
- 1 tsp baking powder
- 150 g Quorn bacon rashers, cooked and finely sliced
- ½ cup low fat Swiss cheese
Method
Preheat oven to 190°C. Grease a muffin tin.
Combine egg, quark, oil and mustard well. Add dry ingredients until just mixed, but do not over mix. Stir in Quorn bacon and cheese. Spoon into muffin tin and bake for 20 minutes until golden brown. Allow to cool for 5 minutes before turning onto wire cooling rack.
Information
A great breakfast on the go!
Makes 12
Per muffin
- 118 kcal
- 13 g protein
- 3 g carbs
- 7 g fat
- 1 g fibre
8. Blueberry Oatmeal Breakfast Cake
Ingredients
- ½ cup soy flour
- ½ cup almond meal
- 2 scoops vanilla whey or soy protein powder
- ¾ cup oats
- 1/3 cup sugar substitute
- 2 tsp baking powder
- ¾ cup water
- 2 tbsp olive oil
- 2 tbsp apple sauce
- 2 egg whites
- 1 cup frozen blueberries
Method
Preheat oven to 190°C. Grease a 20cm round baking tin.
Combine flour, almond meal, protein powder, oats, sugar substitute and baking powder. Combine water, oil and egg and mix into dry mixture. Stir until just combined, but do not over mix. Add blueberries and transfer batter into baking tin. Bake for 20 minutes until golden and a knife inserted in the middle comes out clean. Let cool for 5 minutes before turning onto a wire cooling rack. Slice and serve with a dollop of quark cream (see base of this article).
Information
Serves 6
Per serving
- 265 kcal
- 20 g protein
- 22 g carbs
- 12 g fat
- 5 g fibre
For a change, a variety of different fruits can be used instead of blueberries. Try cooked apple, raspberries, mashed banana, poppy seeds and a squeeze of lemon juice, grated carrot and ginger or crushed nuts. Use your imagination!
… and here’s the Quark ‘Cream’ that’s needed for the Blueberry Oatmeal Breakfast Cake
Quark ‘Cream’
Ingredients
250g quark
25g caster sugar or sweetener
1 tsp vanilla essence
Method
Mix together until smooth.
(To make chocolate cream add 1tbsp cocoa powder, and for coffee cream add 1tsp instant coffee).
Information
Serves 4
Per serving
- 88 kcal
- 9 g protein
- 8 g carbs
- negligible fat
- 0 g fibre
9. Ginger Scones with Lemon ‘Cream’
Ingredients
Scones:
- ¼ cup sugar substitute
- 2 whole cloves
- ¾ cup soy flour
- ½ cup almond meal
- ½ cup vanilla whey or soy protein powder
- 1/3 cup applesauce
- 1/3 cup skimmed/soya/almond milk
- 4 tsp baking powder
- 1/3 cup sultanas
- 1 tsp ginger, minced
- 2 egg whites, beaten
- 1 tsp cinnamon
- 2 tbsp sugar free maple syrup
- ½ tsp nutmeg
Lemon ‘Cream’:
- 150 g quark
- 2 tbsp lemon flavour sugar free jelly crystals
Method
Preheat oven to 200°C. Grease a baking tray.
Combine all ingredients and mix until just combined, but do not over mix. Turn out onto a lightly floured bench and gently knead, flattening to 2cm thickness. Cut with a biscuit cutter and place on baking tray. Bake for 10 minutes until lightly golden. Allow to cool for 5 minutes before turning onto wire cooling rack.
Blend together quark and lemon jelly crystals. Serve spread over warm scones.
Information
Makes 10
Per scone
- 120 kcal
- 13 g protein
- 10 g carbs
- 4 g fat
- 2 g fibre
10. Breakfast Tacos
Ingredients
- 1 ripe avocado, mashed
- 1 cup tomato salsa
- 400 g Quorn sausages, chopped
- 1 cup onion, finely chopped
- 1 pepper, finely chopped
- 15 egg whites, beaten
- freshly ground pepper
- 4 wholemeal tortillas
- 170 g low fat grated cheese
Method
Combine sausage, onion and peppers in a non stick pan and fry to 10 minutes until cooked. Remove and set aside.
Pour the eggs in the pan, season with pepper and lightly stir.
Place a ¼ of sausage mixture and ¼ of egg on each tortilla. Roll and top with cheese. Grill for 10 minutes until cheese is melted and lightly browned. Top with mashed avocado and salsa to serve.
Information
Serves 4
Per serving
- 466 kcal
- 43 g protein
- 42 g carbs
- 17.5 g fat
- 12 g fibre
11. Basic Porridge
Ingredients
- ¾ cup rolled oats
- 2 cups skim milk
Method
Combine oats and milk in a saucepan. Stirring, bring to the boil. Simmer for 5 minutes before removing from heat. Spoon into serving bowls and serve with extra milk if desired.
Information
Serves 2
Per serving
- 202 kcal
- 13.5 g protein
- 65 g carbs
- 5 g fat
Porridge Ideas
For the following, use the basic recipe:
- Apple and cinnamon: Cook 1 apple sliced with the oats and milk. Before serving, sprinkle with ½ tsp of cinnamon.
- Chunky oats: As in the apple and cinnamon, but sprinkle with ¼ cup sunflower seeds with the cinnamon.
- Banana and maple syrup: Serve topped with chopped banana and maple syrup
- Sultanas: Add when cooked
- Mixed Berries: Add when cooked
12. Basic Protein Pancakes
Ingredients
- ¼ cup soy flour
- ½ cup protein powder
- ¼ cup almond meal
- 3 eggs
- 50 ml skim milk
- 1 tbsp sugar or sweetener (omit if savoury filling)
- 1 tsp baking powder
Method
Blend all ingredients and cook in a pan over medium heat until brown on both sides. Serve with a topping of your choice.
Information
Makes approx. 10 pancakes
Per pancake
- 78 kcal
- 8.5 g protein
- 1.6 g carbs
- 4.2 g fat
- 1 g fibre
Pancake Topping Ideas
Use the basic recipe and top with the following:
- Mashed banana and maple syrup
- Mixed berries and natural yoghurt
- Sultanas and maple syrup
- Cooked apple and cinnamon
For savoury pancakes use the same toppings as suggested for the scrambled eggs and omelette.
13. Scrambled Eggs
Ingredients
- 1 egg
- 3 egg whites
- 30 g grated cheese
- Fresh parsley
- Seasoning
- 1 tomato
Method
Beat eggs and cheese until fluffy and pour into pre-heated pan. Cook on high, stirring continually without browning. Add spice, seasoning and parsley. Serve immediately with grilled tomato and black pepper.
Information
Serves 1
Per serving
- 155 kcal
- 20 g protein
- 1 g carbs
- 8 g fat
- 2 g fibre
Scrambled Egg Ideas
Use the basic recipe above but add the following in the mixture before cooking (cooking beforehand if required):
- Ham and tomato
- Sun dried tomatoes and feta
- Spinach and feta
- Spinach and onions
- Mixed peppers
- Left-over mashed potatoes
- Mushrooms and onion
- Roasted red peppers
- Mozzarella cheese and basil
- Gorgonzola cheese and chopped spinach
- Carrots and dill
- Broccoli and low-fat cheddar cheese
14. Breakie Soufflé
Ingredients
- 6 egg whites
- 1 tbsp protein powder
- 1 tsp vanilla essence
- 1 dsp desiccated coconut
Method
Whip egg whites until thick peaks form. Gradually add protein powder and vanilla essence. Beat thoroughly. Fold in coconut and allow to rise. Place in the microwave for 3 minutes or a moderate oven for 5 minutes until the top splits slightly. Do not overcook. Serve with yoghurt and cinnamon.
Information
Serves 1
Per serving
- 160 kcal
- 30 g protein
- 1 g carbs
- 3 g fat
- 1 g fibre
For more information check out our article covering vegetarian and vegan bodybuilding diets with meal plans.
