Have you ever woken up with the sun and decided to take a sunrise jog? How about starting your day with some muscle warming yoga or a long walk when the temperature is still cool?
Morning exercise can be one of the most invigorating and meditative ways to start your day!
Not only are you infusing your body with a natural boost of energy, but you’re also balancing out your psyche with a rush of endorphins so that you can be prepared for anything that may come your way. Of course, if you decide to start your day with physical activity, it’s important to make sure you replenish and refuel with the appropriate nutrients as well.
When you exercise, there are a few different things that take place within the body. Blood is diverted “from your liver and digestive system to your skeletal muscles,” lactic acid builds around your muscles, several different hormones are activated, — such as cortisol, glucagon, epinephrine, and testosterone — and glycogen stores are drained.
Taking the appropriate amount of time to cool down is a great first step to caring for an amped-up body, yet putting in nutrients that Support your workout and give you what you need for the remainder of the day is just as important. Getting the right nutrients in your post morning workout is all about focusing on the healthiest forms of the three macronutrients that support our metabolism, energy, and our gut: carbs, protein, and fat!
Here are 15 recipes that offer the macronutrients you need in yummy breakfast concoctions!
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!
This Carrot Pineapple Oatmeal recipe by Lauren Smith is loaded with three layers of body-loving goodness! Oats and carrots, two excellent healthy carb options that are loaded with fiber, vitamins, and minerals, and pineapple, a decadent treat that’s also rich in a gut-friendly enzyme called bromelain.
If you’re seeking a super energy loaded, low carb, yet incredibly delicious post morning workout breakfast, give this Mixed Berry and Tahini Chia Pudding recipe by Tara Sunshine! The base is chia pudding, — rich in calcium, fiber, and protein — made uber creamy with healthy fat-filled coconut milk, almond milk, and tahini, and then super-charged with vegan vanilla protein powder.
Just because it’s breakfast doesn’t mean it can’t be a bit of a splurge! This Avocado Tofu Chocolate Mousse recipe by Diane Smith is filled with dietary fiber, vitamins, and minerals sourced from creamy and healthy fat-filled avocado! Yet, you’ll also get a healthy dose of tofu-based protein and some healthy carbs from a sprinkling of raspberries.
Maybe you’re in a rush out the door and all you have time for is a blender recipe. This Grapefruit Matcha Green Smoothie recipe by Medha Swaminathan is a great substitute for coffee (thanks to matcha!), yet also offers the macronutrient-filled body nourishing, rejuvenating, and healing properties from grapefruit, baby spinach, and strawberries.
If you’ve got the time to whip up this filling breakfast post morning workout, I highly recommend it! This Southwestern Tofu Scramble With Roast Potatoes recipe by Rini Desai is loaded with healthy complex carbs and protein, — such as bell pepper, onion, black beans, tofu, and potatoes — while also layering a smidgen of healthy fat from coconut and extra virgin olive oil.
Sometimes, you just don’t have time to fit in an entire meal in the morning, yet if you are an early morning exerciser, then it’s important to put a little something in your body! A handful of this Sweet and Savory Spiced Nuts recipe by Holly Bertone will give your body a boost. Nuts are loaded with healthy fats, vitamins, and minerals, plus they’re a good source for some protein and dietary fiber.
Make this Umami Rice Breakfast Bowl recipe by Juli Novotny ahead of time and simply warm it up at home or at work! This breakfast bowl is loaded with protein-rich tofu, nutrient-dense seaweed and avocado, and gut-friendly pickled veggies. A friendly tip? Swap the white rice for brown or wild to really amp up those healthy carbs!
Quinoa is an excellent swap for those avoiding gluten and while most of us think of it as a lunch or evening ingredient, it makes for a wonderful, super-nutritious breakfast porridge! This Quinoa Mango Kheer recipe by Nikki and Zuzana offers an array of flavors and nutrients after your morning workout including healthy carbs, protein, fat, and a slew of nutrients from quinoa, coconut milk, pistachios, fruit, and spices.
Maybe those healthy fat-filled nuts are a bit too rich for you first thing in the morning, but you don’t have time for a full meal on your way out the door? Try this Dark Chocolate Quinoa Crispies recipe by Marie Reginato! It may feel like you’re enjoying dessert, but these little crispies are filled with dark chocolate sourced antioxidants, quinoa-based healthy carbs, protein, and fiber, and a bit of healthy fat from tahini and coconut oil.
Looking for another great gluten-free alternative to oats in the morning? This Brown Rice Porridge With Rhubarb Ginger Compote recipe by Claire Ragozzino is an excellent swap! Brown rice is one of the most filling healthy complex carbs available, plus this porridge offers stomach-soothing ginger to gently awaken your digestive system, along with nutrient-rich pistachios, rhubarb, microgreens, strawberries, and oranges, all naturally sweetened with dates!
Sometimes you just want a good old fashioned muffin for breakfast, yet you don’t want to totally load up on those refined sugars. This Peanut Butter Banana Muffins recipe by Wholesome LLC offers a great in-between compromise sourcing natural sweetness from carb-friendly bananas while infusing more nutrients with whole wheat flour, peanut butter, and almond milk. A friendly tip? Swap out the brown sugar for coconut sugar, maple syrup, dates, a plant-based sweetener (such as monk fruit), or add another banana!
These Butternut Energy Bites by Natalie Yonan are the perfect go-to post morning workout, breakfast-on-the-go option for a non-breakfast person! They’re loaded with energy-boosting nutrients, plus they offer small doses of all those macronutrients that your body requires to replenish and heal after a rigorous workout including butternut squash, nuts, seeds, and plant-based butter!
It’s Saturday, you’ve returned from your early morning run or fitness class, and now it’s time to nourish that body of yours! This Frittata with Swiss Chard and Red Pepper recipe by Alejandra Graf is a great recipe to throw together if you’ve got the time. Rich in macronutrients, vitamins, minerals, and antioxidants, this frittata will fill you up, heal your body, and replenish energy for the remainder of your Saturday.
How can a cookie be a proper breakfast item? Especially one that nourishes the body after a rigorous workout? Kat Condon has solved the puzzle with this Chickpea Flour Breakfast Cookies recipe. Loaded with protein-rich, healthy carb chickpea flour, dietary fiber-rich applesauce and flaxseeds, and healthy fat-filled cashew butter, these cookies source natural sweetness from maple syrup and dairy-free chocolate chips!
Yes! Brownies for breakfast can be a reality when the right brownie is available. This Flourless Avocado Walnut Brownies recipe by Gabrielle St. Claire is not only refined sugar-free — thank you maple syrup, banana, and cocoa powder — but it’s also filled with body-loving ingredients including walnuts, avocado, peanut butter, and dark chocolate.
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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