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)