The first thing you eat in the morning may determine how you feel and what you eat for the rest of the day.
Breakfast, generally the first thing you consume in the morning, is the meal that breaks the fast of the night meaning you’ll be replenishing your body with nutrients that will supply your brain, muscles, organs, digestive system, and everything else with the nourishment it needs to support your activity throughout the day.
In a study published in the Journal of Physiology, it was discovered that consuming a meal first thing in the morning “could improve a range of metabolic health markers, potentially improving the body’s ability to burn fat and fight chronic conditions like type 2 diabetes.”
Therefore, the first thing you eat in the morning is highly important!
Enjoying clean, plant-based foods that energize, warm-up your digestive system, and feel your stomach will ensure that you won’t suffer that afternoon crash. Plus, eating the right food in the morning can actually prevent overeating, which leads to more energy and healthy weight management.
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy! And, don’t forget to check out our Whole Foods Archives!
Berries and seeds are excellent foods to eat first thing in the morning! This Blueberry Hempseed Protein Smoothie Bowl recipe by Kelly Fielding mixes the healthy fats, healthy carbs, fiber, and protein that your body needs to get going for the day!
If you’ve always had a finicky digestive system, then starting your day with this Homemade Coconut Cashew Yogurt Parfait recipe by Melissa Huggins may help you avoid any unpleasant symptoms! Fermented coconut yogurt is rich in gut-healthy bacteria, plus this parfait mixes healthy fat and nutrient-rich cashews and your choice of fiber-rich fruits!
If parfait simply isn’t your jam, go ahead and try this super simple Raw Fermented Coconut Yogurt recipe by Nikki and Zuzana. You still get those excellent gut-boosting bacteria, along with your choice of any toppings. Go for high fiber and healthy fats, such as ground flaxseeds, nuts, or berries.
Along with your coffee — which happens to be a great plant-based food to start your day — try dipping this Superfood Biscotti recipe by Christine DesRoches. What makes this biscotti a superfood? This recipe has almost every superfood and nutrient-rich ingredient you’d want including maca powder, raw dark chocolate, chia seeds, reishi mushroom powder, and an assortment of seeds, nuts, and dried berries.
While quinoa is a nutrient-rich plant-based ingredient, this Quinoa Crêpes recipe by Talida Voinea makes the first-in-the-morning food list due to its use of ground flax seeds. Flaxseed is one of the healthiest foods you can integrate into your daily regimen and happens to be an excellent source of fiber. With that said, make sure to go for ground flaxseed, as your gut can’t process the whole seed.
Steel cuts oats are filled with beta-glucan fiber, yet this Savory Citrus Arugula Steel Cut Oatmeal recipe by Lauren Smith really shines due to its use of citrus fruits including orange and lime. Citrus fruits contain vitamin C — also called ascorbic acid — which acts like an antioxidant and is known to boost the immune system.
Green tea is one of those plant-based ingredients that you simply can’t find anything wrong with, which also makes it a great way to caffeinate for the day. This Antioxidant Green Tea Porridge recipe by Taryn Fitz-Gerald utilizes the natural antioxidants of green tea to nourish and protect the body. Plus you get a dose of fiber-rich rolled oats topped off with a slew of superfood ingredients including cacao nibs and goji berries.
Next to green tea, avocado is yet another plant-based food that can do no wrong! This Matcha Avocado Smoothie recipe by Kat Condon combines the best of both worlds with a dose of potent green tea-based matcha powder, a half avocado, and protein-rich hemp and chia seeds. To give it a bit of sweetness, this recipe also calls for potassium and magnesium-rich banana.
While this recipe makes the list due to its use of fiber and antioxidant-rich raspberries, this Amaranth Yogurt Pop with Raspberries recipe by Petra Vogel has so much more! Based around soy yogurt — filled with protein — and popped amaranth, — fiber-rich! — this recipe pretty much has all you need to start the day.
Do you enjoy your morning piece of sprouted grain or whole-wheat toast with jam, yet you’ve given up the later due to sugar? How about giving this Ten-Minute Chia Jam recipe by Julie Zimmer a try? Yes, it’s got a bit of that good old sugar that jam requires — opt for the maple syrup or date sugar for a bit more nutrient boost — but this jam is also loaded with protein and fiber-rich chia seeds and antioxidant-rich berries.
If you thought oatmeal was only relegated to oats, then you were wrong! This Warm Chia Oatmeal Two Ways recipe by Mitra Shirmohammadi utilizes both oats and chia seeds to make a thick, creamy, and super nutritious breakfast bowl. Try this recipe with a vanilla chai spin or a chocolate chai spin!
Looking for a super tasty, nutrient-rich breakfast meal that can be prepped ahead of time? This Baked Berry Oatmeal recipe by Jackie Sobon is the perfect, decadent, easy meal to start your day. Filled with fiber-rich oats, antioxidant-rich berries, and protein-rich chia seeds, this baked oatmeal concoction will keep you satiated without causing that intense sugar-rush from normal baked goods!
Not a big morning meal person? This Peanut Butter Quinoa Bark recipe by Natalie Martin MS, RD and Lexie Staten MS, RD is the perfect nutrient-rich snack to awaken your digestive tract, stave off hunger, and energize you for the day without overextending the room in your stomach. Filled with healthy fats, protein, and fiber, this “bark” will keep you going all day!
Instead of opting for your normal cup of black coffee, try making that beloved tradition an entire meal? This High-Protein Caramel Cappuccino recipe by Logan Dunn & Lexus Osman combines the love of coffee with the necessity of nutrients first thing in the morning. Complete with coconut butter, protein powder, and an optional dose of adaptogenic herb powder, this is the perfect way to start your day!
This Adaptogenic Nut-Granola recipe by Katrine van Wyk isn’t any normal granola! Along with healthy fats, protein, and fiber from pistachios, pecans, and sesame seeds, this granola also integrates adaptogens and superfoods including ashwagandha, plant-based collagen peptides, and cinnamon. This granola is not only super tasty and nutritious but it will also help you manage stress and fight inflammation throughout the day!
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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