vegan breakfast meal plan

Recipes and Meal Plans

A: Breakfasts

Healthy Breakfast Burritos

 

1 dozen egg whites, scrambled

2 cups low fat mozzarella cheese (shredded)

1 jar salsa

1 pack whole wheat tortillas

187 calories per burrito

To prepare your burritos for the week, start by scrambling your egg whites. When they are nearly cooked, add your cheese and salsa. Cook until eggs are fully cooked and cheese is melted. Alternatively, add your cheese and leave the salsa aside for select burritos. Place egg mixture in the middle of your tortilla and roll the burrito. These can be refrigerated for 1-2 days, or you can freeze them if you plan on eating them at a later date.

Cardamom and Peach Quinoa Porridge

 

1 box quinoa

1 box oats

16 cardamom pods

1 carton unsweetened almond milk

10 ripe peaches, sliced

¼ cup maple syrup

231 calories per serving

In a small saucepan cook your quinoa and cardamom pods with 8oz of water and ⅓ carton of almond milk. Bring to a boil and then simmer gently for 15 minutes. Stir in the remaining almond milk and cook for 5 minutes, until creamy. Remove all of the cardamom pods and spoon your porridge into containers or bowls. Top each one with sliced peaches and drizzle with maple syrup. This can be eaten immediately or refrigerated for 1-2 days.

Ham, Mushroom, and Spinach Frittata

 

2tbsp olive oil

4oz mushrooms, sliced

2oz ham, diced

2 bags spinach

8 eggs

2tbsp shredded cheddar

Salt and pepper to taste

226 calories per serving

Place oil in a pan over medium heat. Start by cooking your sliced mushrooms for 2 minutes, or until they begin to soften. Stir in the ham and spinach, cooking until the spinach has wilted. Season well with salt and pepper. Reduce your heat and beat your eggs in a bowl. Pour them over the mixture and cook for 3 minutes. Once the eggs are cooked, sprinkle with cheddar cheese and cook 2 more minutes, until cheese is melted. It can be served hot or cold. Refrigerate for the week to preserve.

Blueberry Muffin Overnight Oats

 

12 mason jars

6 cups old fashioned oats

6 cups vanilla almond milk

9 cups blueberry Greek yogurt

½ tsp vanilla extract

1 cup vanilla pudding mix (dry)

Cinnamon to taste

3 cups plain corn flake cereal

1 package frozen blueberries (ALTERNATIVE: 3 packs fresh blueberries)

366 calories per serving

Fill each mason jar with ⅓ cup of oats, 6oz of yogurt, ½ cup of milk, 1tbsp of vanilla pudding mix, and cinnamon to taste. Stir contents well until all of the ingredients are mixed. Allow the jars to sit in the refrigerator for at least 4 hours, preferably overnight. This dish is meant to be eaten cold. Serve and enjoy!

Savory Breakfast Wraps

 

1 package Canadian bacon

2 cups cheddar cheese (shredded)

1 package corn tortillas

1lb apples

300 calories per meal

This meal takes 5 minutes to prepare and it can be eaten at home or on the go. Cook your Canadian bacon to your liking and then set aside. Place your tortillas on the stove, adding cheese. Allow it to melt completely before adding Canadian bacon to each one. Roll and serve immediately or freeze to eat at a later date. Serve each wrap with 1 apple, whole or sliced.

Mixed Berry Smoothie Bowls

 

32oz plain Greek yogurt

1 package blueberries

1 package strawberries

1 package raspberries

1 cup almond butter

1 cup almond milk

Mixed seeds and nuts for topping

350 calories per bowl

Start by spooning a generous dollop of yogurt in each bowl/container and add in a splash of almond milk. Mason jars also work well for meal prep. Top with mixed berries and seeds and nuts of your choosing. Place all jars in the freezer and thaw for 5 minutes before eating.

 

 

Benefits

You should be no stranger to the saying that, “breakfast is the most important meal of the day.” Any of these recipes will provide your family with the necessary energy to get through your week successfully. They range from very simple meals to meals that require minimal cooking and prep time. Depending on how much time you have, you can prep 1-3 of these recipes each week in order to provide your family with some options. As you get the hang of cooking these meals, you will realize that they will become almost effortless.

As you can see, mason jars are great for meal prep breakfasts. If you need an alternative to the glass for the kids, you can utilize plastic mason jars. They are great because they can be eaten right from the kitchen table or on the go, depending on how much time everyone has in the morning. You can even take them in the car for a minimally messy experience. Don’t forget your spoons! If you plan on freezing your meals, mason jars will keep your freezer organized. With the help of a label, you will always know what food is available and how long it is going to be good for.

If you prefer an at-home breakfast experience with the family, you can refrigerate your meals and heat them as necessary. A great benefit to these recipes is that many can be eaten cold for an even easier morning routine. Even if you are not eating the same thing, your family will be able to enjoy a proper breakfast together without you having to worry about scrambling in the kitchen to make sure that everyone is fed.

These meals are all low-calorie, but they do not taste low-calorie! You should be able to modify them to your family’s preferences so that even the kids will be satisfied. It is ideal to get in plenty of servings of fruits, vegetables, and protein in the mornings because that is when your body needs them most. The kids will need these nutrients to get through each school day without feeling hungry until lunchtime. As for you and the spouse, you also need that extra boost to not only get through your own day but to make sure that your kids get to school on time. Mornings can often be hectic, but the idea behind each recipe is that you will have more time to focus on the things that are a top priority.

Considering how much time you spend in the kitchen cooking on a typical day, that time can now be spent on getting ready or even sleeping more. Alternatively, you might normally opt for breakfast options that everyone can prepare on their own like sugary cereals or breakfast pastries with additives. While these are a lot easier to prepare than cooking something from scratch, your family isn’t going to get nearly half as many nutrients as they would if you were to meal prep. Getting rid of the idea that faster is better than healthy will allow you to truly experience the benefits of each recipe. With your cooking and prep days happening in advance, you will be surprised at how little you will truly have to do each morning because of this new routine.

Remember, this is going to be a transition. While your kids might miss their sugary and filling breakfasts at first, you can show them that they are still going to be satisfied with these recipes and all of the alternatives that you come up with. As you know, keeping the food interesting is the key to keeping the children on-board. If you commit to this meal plan, your family will follow suit. It also helps the kids to see you and your spouse partaking in the same meal plan. Eating this way, together, is not only a great bonding experience but it also shows them that you are confident in the meal plan you have laid out.

There might be some mornings when even you have a craving for a fatty or sugary breakfast, but keep in mind the effort that you put into your meal prep. If the food goes uneaten, not only is it wasted but so is your time. It does take a level of discipline to become great at meal prepping, and you will have what it takes if you keep this in mind. Show your family that eating healthy is great and do this by leading by example. You don’t need to switch to unfamiliar ingredients in order to eat healthily. All you need is a little bit more awareness while you are cooking to make the best decisions for your family.

As you have seen, these recipes take ingredients that you might already be eating for breakfast and put a healthy spin on them. While nothing is banned from the kitchen, using certain ingredients sparingly can help to readjust the ratio of healthy to unhealthy. You and I both know that kids need to have this familiarity. If you take this away and begin meal prepping with new, unexpected ingredients, you shouldn’t expect to see great results. Start off slowly and use all of their favorite ingredients. You can begin to make gradual changes by using egg whites instead of the whole egg, using less cheese, and incorporating healthy oats and seeds into your breakfasts.

If you notice that anyone is growing tired of what you are eating, use your grocery shopping experience to find out what can be changed. A simple conversation about preferences can provide you with a lot of insight as to what you can make next week instead. In the beginning, it is normal to get a lot of suggestions. While some of your family might be happy with what is being prepped, there is always room for improvement. Show the kids that it is okay to provide these suggestions and they will be more willing to give you their insight. Anything that is forced upon them isn’t going to go over well. Remember to treat the meal prepping experience as something that is fun and positive.

As you allow yourself to become more experienced with the process, you will find that your brain will become more efficient at thinking about alternatives or even new recipes that you can try. Know that you can also recreate dishes that are typically unhealthy or take too long to cook by adjusting the ingredients that are used and utilizing the food storage techniques that you have learned in order to make the meals last all week long. Remember to think about things in the long run. Shifting this focus from cooking a daily breakfast to cooking a weekly breakfast is going to let you get more done without spending any additional time on the meals that you do not have.

A great thing is that none of these recipes require very much skill or effort. While they are all amazing and healthy breakfast recipes, you will be able to pass the baton to your spouse if you cannot do the cooking and prep for the week. If you have older children, they can also get involved in the cooking process, as these basic skills are great to learn. Even the little ones can help out with the portioning and storage aspect. Having a goal and working towards it together as a family is a terrific experience. Not only will you work as a team to get it all done, but you will also be able to teach your kids valuable lessons on the importance of nutrition and portion control.

 

 

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