WATCH: Plant-Based Doctors Share What They Eat For Breakfast (2024)

FAQs

What do plant-based doctors eat for breakfast? ›

Dr Shireen Kassam, founder, Plant Based Health Professionals

“There's got to be one best breakfast, which has to be oats. Whether it's hot cooked oats or whether it's overnight cold soaked oats or steel cut whole oats, which are then eaten with some sort of fruit like berries and additions like flaxseeds or hemp.

Plant-based doctors often end their days with dinners that are as flavorful as they are reflective of their health advocacies. These meals are predominantly composed of whole foods, rich in vegetables, grains, and legumes, crafted to maximize nutritional intake while promoting overall well-being.

The best breakfast food for gut health is whole, minimally processed items that leave you feeling your best. For some, this could be fruits with high-protein yogurt or a warm dish with eggs and sprouted bread. Consider choosing foods that agree with your digestive system and satisfy you.

As with many food items, in its simplest form, peanut butter should always be vegan. The vast majority of peanut butters you find in grocery stores will therefore be fully plant-based. Traditional peanut butter is made from peanuts and often a small amount of salt or oil.

A vegan diet excludes all animal products, such as dairy, eggs, honey, and gelatin. Popular cereal brands such as Cheerios, Special K, Raisin Bran, and Frosted Flakes are vegan-friendly. Specialized vegan cereals include Nature's Path, One Degree Organic Foods, Kashi, and Cascadian Farm.

Vegetables, fruits, legumes, whole grains, seeds, and nuts are the stars of all plant-based diets. More and more people seem to be making the switch to plant-based diet foods.

If you're looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea. Breakfast is a great way to start your day. A nutritious breakfast can provide long-lasting energy and keep you full for hours.

Healthy breakfasts include:

Boiled, poached or scrambled eggs with avocado, tomatoes and spinach. Mushrooms on sourdough toast (lightly sautéed with herbs in coconut oil). Homemade banana loaf with a nut butter (ground almonds or cashew). Granola topped with natural or plain Greek yoghurt.

Eat soy products cautiously.

Only use Lite Tofu (like Mori-Nu or NaSoya Lite Firm Tofu). I also use Soy Boy Organic 5 Grain Low Fat Tempeh.

Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.

What are the healthiest plant-based foods? ›

Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc. Healthy fats: avocados, olive oil, unsweetened coconut, etc.

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy.

The recipes for all these purposes include quick fruit salads, good-for-you bars, and hearty, warm oatmeal with berries, nuts, and seeds. When you take time to slow down, you can enjoy yummy muffins, scrambled tofu with veggies, and creamy breakfast puddings made with antioxidant-rich seeds and whole grains.

Getting started on a plant-based diet may seem overwhelming, but take it one day at a time. Eat a variety of fruits and/or vegetables with all meals. Incorporate whole grains, such as oatmeal, quinoa, farro, brown rice, or whole wheat bread.

In other words, plants were paired with protein sources, like eggs, to make a nutritious and well rounded meal. Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.