I've been working with many of my newly-vegan clients lately to increase the protein content of their breakfasts. Everyone has different protein needs (based on fitness and physique goals, bodyweight, main sport, etc.), but plant-based strength athletes need to make protein a focal point of their nutritional planning.
To make sure you hit your protein goal for the day, make sure you start early! It's easier to get the protein you need if you get a good source at every meal - including breakfast.
Tofu scramble is super easy to make, and takes no time at all. It's one of those "use whatever veggies you have in the fridge" recipes, so you can throw in there whatever you like!
Recipe: Tofu scramble
This protein-packed meal is sure to kickstart your day (and your muscles)! Feel free to add in some greens - like spinach - during the last few minutes of cooking to up the nutritional ante. It's delicious topped with ketchup, by the way.
2 tbsp olive oil or coconut oil
1 small onion, diced
3 cups vegetables of choice (e.g. mushrooms, asparagus, kale, red pepper, tomato)
1 package (350g) extra firm tofu
1 tsp turmeric
Salt & ground black pepper to taste
Heat oil in a large saucepan or skillet over medium heat, and cook onion for 4-5 minutes.
Add vegetables and cook about 5 minutes, until they're almost done to your liking. If ingredients start to stick to the pan, add a few tablespoons of water.
Crumble tofu into saucepan or skillet. Add turmeric, salt, and pepper, and mix well. Cook for 2 to 3 minutes to heat through, then serve.
This recipe is from my vegan cookbook and active living guide, Vegan Vitality: Your Complete Guide to an Active, Healthy, Plant-based Lifestyle.
Blog image (and all photos in the book) by John Watson of Imagemaker Photographic Studio.
Wanna learn more about your protein needs? Want to figure our your calorie and macronutrient goals? Or just wanna see what I eat in a day? Download my FREE 32-page e-book!