The #1 question clients ask me when switching to a plant-based lifestyle is “what do you eat for breakfast?”

Currently, almost 25% of Americans get their breakfast from a fast-food chain according to a recent report from the CDC’s National Center of Health Statistics. Startling, I know. But how often are you one of them? And BTW, coffee from a drive-through counts too if you order things like a “Tall, Non-Fat Latte with Caramel Drizzle” or some other ridiculous season-themed drink from Starbuck’s or Dunkin!

We have become a nation of people hyper-aware healthier habits on one hand, but gluttons to the conveniences of breakfast sandwiches, bagels, and low fat muffins on the other.

If you’re serious about changing your lifestyle, regaining your health, reducing your risk for disease, AND dropping the weight, then eating more plant-based whole foods is the way to go. Start with one meal and one habit at a time. Start with breakfast – the meal that Americans equate with bacon, eggs, toast, muffins, pancakes, cereals, and juices.

WHAT DO YOU EAT TO BE PLANT-BASED AND LOSE WEIGHT?

Here are my top 5 picks for your first meal of the day (see my recipe page for many of these faves)

1.  THE SMOOTHIE or SMOOTHIE BOWL

Smoothies are easy to make and sip on the go.  Its ingredients are also convenient to keep in your freezer so it can always be an option. My freezer always has berries, tropical fruits and bananas so I can mix and match to what based on my mood. Smoothie bowls are basically made with less water, so their consistency is like sherbet and eaten with a spoon in a bowl.

The basics. 

• You don’t need added protein powder – most have unsavory ingredients and if you’re eating plant-based, you WILL get enough protein from the range of foods you eat.
  
  
• Use fruits as the base, but don’t be afraid to add greens. A handful of spinach won’t alter the taste but enhances nutrition. There are also great green supplements that give you greens you won’t find in the produce aisle to pack a punch.

• Be sure to include berries. Packed with antioxidants, berries should show up in your diet somewhere on a daily – smoothies are an easy way to get them in, especially when they are not in season, since frozen berries are easy to keep around all year long.

• Add ingredients not likely to make it to your salad.  Spirulina adds extra protein and escorts heavy metals out of your system. Atlantic Dulse (seaweed) provides a daily dose of iodine to support thyroid function. Greens provide a rich source of b vitamins and bioavailable non-heme iron. Flax or chia seeds add bulk and fiber along with cancer-fighting lignans.

2.  OATMEAL with BERRIES & SEEDS

Whether you make overnight oats or AM oats, whole grain oats can give you sustained nutrition throughout the day. 

Like smoothies, oats are a great conduit to berries, seeds and added nutrients. If you like oats creamy, mix in almond milk, oat milk or hazelnut milk

3.  CAULI-RICE BREAKFAST BOWL

Cauliflower for breakfast? Yup. Add "breakfast-like" flavors and this may be a new favorite for you.

My favorite ingredients are:

• Plant-based unsweetened milk (I like oatmilk)
• Cinnamon (a healthy dose)
• Pure maple syrup (or honey),
• 1 Date (cut into tiny pieces)
• 1 ounce chopped walnut
• 1 macintosh apple (cut into chunks)

Don't like some of these? Omit or add anything you like pumpkin, nutmeg, vanilla or craisins to name a few.

This grain-free bowl is a fantastic way to limit the number of grains you consume weekly which will aid in blood sugar support and accelerate weight loss. 

The key to this dish is to let it simmer longer than you think so the cauliflower fully absorbs all the breakfast flavors.

A tip? Don’t make your life complicated. Use frozen cauli-rice. No muss – no fuss.

4.  SAUTEED VEGGIES and HASH

It is suggested we eat 6-12 servings of veggies per day. Some days that can feel like a chore, but the truth is, if you did eat that much, you would watch your cravings drip away, feel a boost of energy, and accelerate weight loss.

Use bagged, plain hash brown potatoes or shave your own sweet potato to create a "hash" that’s oil free. I water-sauté onions, spinach and zucchini, then add cooked, shaved potato and combine with paprika, salt, pepper. If I have a nut-based leftover alfredo sauce, sometimes I will add that. Then bake!

This is a great to make in a large casserole dish and enjoy through the week. Don’t like some of the veggies I described? Use peppers and onions or broccoli or sub out anything else!

5.  HEALTHY BAKES

Feel like a muffin? Pancake? Toast? No problem.

While I don’t suggest eating these daily, there is no problem with using healthier versions, often grain free, of baked goods to start the day. On my website I have recipes for pumpkin chocolate chip muffins, and Medical Medium Blueberry muffins – both made with a base of banana on top of simple, yummy ingredients. 

As healthy alternatives, these baked goods are oh-so tasty and pair well alongside a grapefruit or berry bowl.  

Every other Sunday I bake a bunch before the family gets up (zucchini bread, pumpkin muffins, wild blueberry muffins, and banana bread – all WFPB or vegan and some grain-free) so we have plenty to enjoy through the week. 

The key here is to know that any recipe calling for sugar usually could use half of what's recommended; and anything that calls for oil can be substituted with applesauce.

Want a whole grain piece of toast?  Sure! Put this in your rotation for once weekly. Use Whole Grain GF Bread like Simple Kneads or BFree; or, if gluten isn’t an issue, try real sourdough (like When Pig's Fly) or Ezekiel bread. 

When losing weight, these should be consumed less frequently, but will save you from the bagel or drive through when the craving hits! 

Top with avocado, tomato, onion and everything spice. YUM!

6.  LEFTOVERS:

Did you have bean and veggies soup last night? Sweet potato and broccoli as a side? Heat them up! 

Making extra dinner at night leaves leftovers that can be eaten the next day. It’s a great time-saver. If it seems odd to you, then all it takes is a mindset switch! Food is food. To your body it’s fuel. **

What do you normally eat for breakfast?

 You probably have 3-4 things that are your go-to choices.

Do they support your goals?

If not, try some of these. Tweak them as needed. Then add them to your rotation. It takes 30 days to create a habit. One meal-switch a day can yield big results.