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(#11) by request: A Vegetarian Protein Breakfast

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December 19, 2009
	Dr. Gary Huber : Head Medical Ego

I had a couple of requests for vegetarian options for a high protein breakfast. I am happy to try and fill your needs. I have journeyed from a sharp fanged carnivore, all the way to a card-carrying vegan just so I could understand the different effects on the body. 

The vegan approach to high protein would obviously involve either nuts, soy or beans as these are the highest protein baring plant foods. If you are a vegetarian who eats eggs then obviously this opens some other possibilities. 

Below, is a list of plant protein sources:

Plant sources of Protein  (need 0.45gm/lb)

SOURCE                    QUANTITY                  GRAMS of protein
Tempeh                       1 cup                           35
Seitean                        3 oz                             31
Soybeans, cooked      1 cup                           22
White beans                1 cup                           19
Lentils, cooked            1 cup                           18
Black beans                1 cup                           15
Peanuts, dry rst          2 oz                             14
Kidney beans              1 cup                           13
Pinto Beans                1 cup                           12
Almonds                      2 oz                             12
Tofu, firm                     4 oz                             11
Cashews                     2 oz                             10
Lima beans, cook       1 cup                           10
Naturally More           2 TBSP                         10
Spaghetti, cook           2 oz                             10
Quinoa                       ½ cup                          10
Couscous, cook          1 cup                          10
Tofu, regular                4 oz                             9
Bagel                           1 med                          9
Peas, cooked              1 cup                            9
TVP, cooked               ½ cup                           8
Soy milk                      1 cup                            6
Yogurt, soy                  1 cup                           6
Bulgur, cooked            1 cup                           6
Sunflower seeds         ¼ cup                           6
Brown Rice, cook       1 cup                             5
Spinach, cooked         1 cup                            5
Broccoli, cook             1 cup                            4 

One of my favorites and one of THE most healthy foods to eat is organic tempeh. Make sure it is organic as 90% of the soy crops in this country are genetically altered and in my opinion dangerous. Tempeh is fermented soy which is the optimal way to eat soy. If you have never tried it then you may be surprised by its consistency. It’s almost like meat.

You can slice it in strips and fry it like bacon, or crumble it like ground beef and cook it just as you would ground beef. Use it in a tortilla roll up or breakfast burrito. Take a flour or corn tortilla and add sautéed tempeh and vegetables. Heat tempeh strips in the microwave and much it on the way to work with some apple slices or other fruit. 

I love beans. They are high fiber and high energy in my book. They can be made into a dip, a paste, or a salad dressing. A bean burrito is easy and quick. I would blend mild white beans into a paste and spread it on bread or tortilla and then add vegetables and roll it into a traveling meal. The bean spread acts as glue to hold it all together. Season the beans with salt and pepper or whatever seasonings you like. I have an entire book that is nothing but bean recipes. If I have time to eat at home then a simple meal of beans with some bar-b-q sauce with fruit and nuts is a good start for me. 

Nuts of any kind will work, and they are salty sweet so I love them as a morning snack as I’m getting the kids ready for school before my protein shake. They can be eaten with fruit or mixed into a skillet dish with tempeh and vegetables.

Protein powders are available from soy and pea sources. One of my favorite pea proteins is from “Pure Advantage” (no sponsor or affiliation).  Their vanilla taste good and is not gritty. Arbonne makes a great tasting pea protein but it contains a lot of sugar, which I don’t like to see. I have had trouble finding good tasting soy protein but I’m sure there is one out there. If you allow yourself whey protein (milk source) then obviously there are a ton of them to choose from. 

Tofu recipes are plentiful and for those of you who have not tasted tofu it really doesn’t have much of a taste so it will take on the taste of whatever you mix it with.  Easy protein source if you like the consistency. 

I love to cook, but I am also a bit of a purest and so I love the taste of simple foods. I tend to keep my breakfast simple and I’m more of a “on the run” eater at breakfast time.  Just have some of these protein sources available and shoot for a minimum of 20 grams of protein each day. I would love to hear from you regarding any great vegan or vegetarian ideas you have. I could use some new breakfast ideas to open up my repertoire.

Note: In case you missed one, all of Dr. Huber’s posts for the Holiday Weight Loss Challenge are featured in the Holiday Weight Loss Challenge Section of our website.