Take your pick from any of the healthy meals below:
Breakfast is a good meal consume some healthy FIBER-rich grains and fruit. Most of these meals are less than $1 per serving. Fiber is only present in plant foods. There is not a gram of fiber in chicken, beef, fish, egg, or dairy products. The average American only eats 10 grams of dietary fiber a day! Most experts recommend 40 to 60 grams a day as part of a healthy diet.
Optional: Raisins, Blueberries or Strawberries
This will get you out of bed on those cold mornings. Put about 1 cup of rolled oats in a bowl and cover with plenty of water. Microwave for about 2 minutes and let it sit till the water is absorbed. Feel free to add ground flax seeds, walnuts, or cinnamon if you want. Top with raisins, blueberries, strawberries and soymilk or almond milk. Don't spoil it with sugar, the fruit will provide plenty of sweetness.
Bob's Red Mill High Fiber
This is another great breakfast option during the cold winter months. At less than fifty cents per serving, Bob's organic whole grain high fiber hot cereal with flaxseed has 10 grams of fiber! Most Americans get less than half the recommended amount of fiber, which is about 50 grams per day. This cereal taste great and will help you feel better all day. Where do you get your fiber?
Optional: Raisins, Blueberries or Bannas
Start your day right with cold Muesli in the morning. Muesli is a tasty blend of rolled oats, wheat, rye, triticale, barley, almonds, date crumbles, raisins, sunflower seeds, and walnuts. This satisfying cereal is really easy to make. Just put about 1 cup of rolled oats or muesli in a bowl with about 1 cup of plant milk, cover and put in the refrigerator before going to bed. In the morning your cold breakfast will be ready to eat. If you want, you can also add items like fresh blueberries, sliced banana, nuts, or cinnamon.
Shredded Wheat with plant milk
When it comes to cold cereal, most are over processed simple sugars. One that we like and recommend is Post Shredded Wheat because it contains 100% Whole Grain Wheat and Wheat Bran. Also very important is the 9 grams of fiber and no sugar. This healthy cereal tastes great with a plant milk like almond milk or soy milk and sliced banana or blueberries. Look for cereals that have less than 2 grams of sugar and more than 3 grams of fiber per serving.
Whole Wheat Flax Oatmeal Pancakes
Oatmeal Flax pancakes are much better for you than regular pancakes and they taste great. Make sure to use plant-based milk like almond, soy, or oat milk and just a small amount of maple syrup. Another healthy option is to top your pancakes with apple sauce instead of syrup. If you use syrup, don't use too much because the syrup is all sugar. The oatmeal helps make these more filling, these pancakes will keep you going till lunch:)
100% high-fiber whole wheat bread
Add ground flaxseed meal to plant based milk in a container about the size of a slice of bread. Dip bread into this mix and cook on the stovetop till both sides are brown. Top with a small amount pure maple syrup and a little vegan spread, and enjoy this choloresterol free breakfast.
Tofu Scramble with Potatos
tofu, bell peppers, onion and spinach
The tofu looks just like scrambled eggs when you mix in turmeric and the tofu can be flavored with onions, peppers, spinach along with other spices. This is an inexpensive meal and includes plenty of plant protein.
Or, another plant-based option is JUST Egg, my wife loves these. You can find them at Whole Foods.