A nutritious vegan breakfast can be made using flaxseeds, oats, nuts, yogurt, and a mix of blueberries and raspberries. This combination offers a balanced meal packed with essential nutrients.
Starting with the base, oats provide a great source of complex carbohydrates and dietary fiber. A typical serving of oats (about 40 grams) contains approximately 150 calories, 5 grams of protein, 3 grams of fat, and 27 grams of carbohydrates, including 4 grams of fiber.
Flaxseeds are a fantastic addition, offering omega-3 fatty acids and fiber. A tablespoon (about 10 grams) of flaxseeds contains roughly 55 calories, 1.9 grams of protein, 4.3 grams of fat, and 3 grams of carbohydrates, with 2.8 grams of fiber.
Adding a handful of nuts, such as almonds or walnuts, increases the protein and healthy fat content. A 30-gram serving of mixed nuts provides around 180 calories, 5 grams of protein, 16 grams of fat, and 6 grams of carbohydrates, including 3 grams of fiber.
For the yogurt, choosing a vegan option such as almond or soy yogurt can add a creamy texture and more protein. A 150-gram serving of vegan yogurt typically contains about 100 calories, 4 grams of protein, 4 grams of fat, and 15 grams of carbohydrates.
The fruit mix of blueberries and raspberries not only adds natural sweetness but also boosts the vitamin and antioxidant content. A combined 100-gram serving of these berries contributes about 50 calories, 1 gram of protein, 0.5 grams of fat, and 12 grams of carbohydrates, with 5 grams of fiber.
Putting it all together, this vegan breakfast totals around 535 calories, 17.9 grams of protein, 27.8 grams of fat, and 63 grams of carbohydrates, with an impressive 14.8 grams of fiber. This meal is not only delicious but also provides a variety of nutrients to kickstart your day with energy and vitality.