No eggs, high protein: 13 vegetarian breakfasts that help in weight loss and keep you full longer |
A breakfast rich in protein is perhaps the most natural and powerful way of losing weight. It not only helps to keep hunger at bay but also stabilises the blood sugar level and keeps the energy up throughout the day. When talking about protein, most people automatically think of eggs; however, vegetarian diets have a lot of protein sources that do not contain eggs and are just as effective without the need to change their dietary preferences. Milk and milk products, pulses, seeds, and whole grains are some protein-rich, meatless and egg-free, low-calorie breakfasts, which, when combined with a balanced diet, can help reduce calorie intake, promote satiety and stimulate metabolism. What is even better? Creating a delicious, weight-loss-friendly breakfast that energises you and keeps your muscles strong does not require eggs.
Why high-protein, egg-free breakfasts help with weight loss
According to the study published in The National Library of Medicine, a meal rich in protein for breakfast results in a greater feeling of fullness and better appetite control, which eventually leads to the reduction of total calorie intake during the day. In a randomised trial, it was found that protein-rich breakfast consumption in teenagers resulted in lowered hunger levels, reduced food intake during the day, and prevention of body fat increase as compared to those who skipped their first meal of the day. Apart from that, the research on plant-based and animal-based high-protein meals concludes that vegetarian protein (e.g., soy) can perform the same functions as animal protein in appetite suppression and energy intake regulation.
Top 13 high-protein vegetarian breakfasts (no eggs required)
1. Greek yoghurt with berries and chia seeds
Ingredients:
- 1 cup Greek yoghurt
- 1 cup mixed berries
- 1 tbsp chia seeds
- Optional: drizzle of honey
Method: Put all ingredients into a bowl and mix. Wait for 5 minutes to let the chia seeds absorb a little moisture. Serve cold.
2. Tofu scramble with veggies
Ingredients:
- 150g firm tofu (crumbled)
- ½ cup chopped vegetables (spinach, bell peppers, onion)
- Turmeric, salt, pepper
- 1 tsp olive oil
Method: Warm up the oil in a pan, sauté the vegetables, then add the tofu and spices. Let it bake for 5–7 minutes until it turns a light golden colour.
3. Overnight oats with nuts & seeds
Ingredients:
- ½ cup rolled oats
- ¾ cup almond milk
- 1 tbsp chia seeds
- 1 tbsp chopped nuts
Method: Combine all ingredients in a jar, keep it in the fridge overnight, and have it cold or heated the next day.
4. Moong dal cheela (savory lentil pancake)
Ingredients:
- 1 cup moong dal, soaked 6–8 hours
- Ginger, cumin, salt
- Water as needed
Method: Grind dal along with the spices to make a batter. Ladle onto a heated pan and pancake on both sides.
5. Cottage cheese (paneer) and veggie bowl
Ingredients:
- 100 g paneer (cubed)
- Cucumber, tomato, capsicum
- Salt, pepper, olive oil
Method: Combine all the ingredients in a bowl. Add lemon juice or herbs if you want more flavour.
6. Protein smoothie with plant powder
Ingredients:
- 1 scoop plant-based protein powder
- 1 cup almond milk
- Handful spinach
- ½ banana or berries
Method:Mix all the ingredients in a blender until you get a smooth consistency. Use the smoothie right away.
7. Quinoa porridge
Ingredients:
- ½ cup cooked quinoa
- 1 cup milk or plant milk
- Cinnamon
- Nuts or fruit
Method: Heat quinoa with milk and cinnamon for 5 minutes. Add nuts or fruit on top.
8. Chickpea flour pancakes (besan cheela)
Ingredients:
- ½ cup besan
- Onion chopped, coriander
- Salt, spices
- Water
Method: Prepare the batter with the given ingredients. Heat a pan and cook the batter like a dosa or pancake.
9. Sprouted moong salad
Ingredients:
- 1 cup sprouted moong
- Onion, cucumber
- Lemon juice, salt
Method: Combine all the ingredients. If you want the sprouts warm, you can steam them for 2–3 minutes as an option.
10. Peanut butter & banana whole-grain toast
Ingredients:
- 1–2 slices whole-grain bread
- 1 tbsp natural peanut butter
- Banana slices
Method: Toast the bread, spread the peanut butter, and add the banana slices on top.
11. Chia seed pudding
Ingredients:
- 2 tbsp chia seeds
- 1 cup almond or soy milk
- Optional: honey or fruit
Method: Put the seeds and the milk together and keep it in the fridge for the night. Shake it before eating.
12. Soy milk with almonds and berries
Ingredients:
- 1 cup unsweetened soy milk
- Handful almonds
- Berries
Method: Put all the ingredients together in a bowl or a glass. It is also possible to mix everything in a blender if you want a smoothie.
13. Savoury oatmeal with cottage cheese
Ingredients:
- ½ cup oats
- 1 cup water
- ½ cup cottage cheese (paneer)
- Vegetables, salt, pepper
Method: Prepare oats with water. Add the vegetables and cottage cheese. Season and serve hot.
Benefits beyond weight loss
A protein-filled breakfast is not only good for weight goals but also for the overall health and well-being of the person. It helps in the retention of lean muscle mass, raises metabolism rate and stabilises blood sugar levels throughout the day – a nice plus for those who are physically active or are struggling with cravings. Research shows that increasing protein intake at breakfast may also lead to higher levels of satiety hormones (such as GLP-1 and peptide YY) and at the same time reduce hunger signals, which eventually could bring about a drop in total energy intake over a longer period of time. It is both good for the body and quite handy in the case of weight loss to have high-protein vegetarian breakfasts, i.e., without the use of eggs, as a part of your diet. Make it a point to eat balanced meals that contain protein, fibre, and good fats, which will keep you full for a longer period and support metabolism.Disclaimer: This article is meant to provide general information only and should not be considered as a substitute for medical or nutritionist advice. Prior to making major changes in your diet, always consult with a healthcare professional.
