Vegan Breakfast SHOWDOWN! Macro & Micro Comparison
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- เผยแพร่เมื่อ 2 มิ.ย. 2024
- The other day I got wondering which one of my breakfasts is the most nutritious? Knowing that many of you eat similarly, I thought it would be fun to go in depth and look at the nutrition each one offers including macros and micros. We go over protein, fat carbs, along with the vitamins and minerals.
A high protein fruit smoothie, a big bowl of oatmeal and tofu scramble are what is on the menu today. These are the 3 breakfasts I eat the most, so let's see how they stack up against each other.
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#breakfast #vegan #nutrition - บันเทิง
I found breakfast was the easiest meal to switch to plant-based.
Agree! Eating meat is too intense for our bodies in the first meal so why not continue throughout the day🌱🤤
I never understood why oatmeal was reduce to a breakfast. I mean oat is a whole cereal high in fibers and with a moderate glycemic index like brown rice and complete pastas. If you add almonds, you get some healthy fats, proteins and minerals, same if you add flax seeds but in addition you got your omega 3. Then if you add raspberries, you get a super high antiodydant fruit low in sugar that add flavor, you top all of this with some dark chocolate, coconut flake and germ wheat and you got extra benefit. It can be any meals, it's pretty balanced, i don't get why people don't eat that for dinner for example. The only problem is the lack of vitamin A.
gluten and soy intolerant
I love grain free breakfast must be light if you are active
Sugar and animal products make you feel like a sloth
your personality always instantly cheers me up. Thank you for being you!
I don't know what to say! People are so kind to me for just being me!
I know. Just him walking into the living room with the food put me in a good mood
I agree!
Positive people are the angels of this world. ;-)
If you blend 1/4c cashews + 1c water in nutribullet to make a quick milk and saute it w the tofu scramble it really makes it creamy.
@@dustyoldhat I dont bc I have a high powered blender but you can, or boil for 10 mins.
The creamy sauce is a game changer! I’ve made a sauce with spices, nutritional yeast and tahini… delish!
Thank you for showing a breakfast option that's not oatmeal. I hate oatmeal (yes I've tried and tried all different ways) and almost every vegan channel on TH-cam starts with oats for breakfast
And try black salt for that egg flavour
A kinda similar thing I like to add is the chipotle “bitchin” almond based sauce. Sooo good!
This is a good illustration of why we should eat a variety of plant foods to get everything we need. I would most likely do the tofu scramble. The smoothie looked really good too.
Cold pre prepped overnight oats here with banana, flax, cinnamon & protein powder 🥰 grab and go!
Oatmeal every morning. Old fashioned cut, or Steel cut. I love it. I load it up with sunflower seeds, a few raisins and 1-2 TBL of ground flax/chia seeds, and a tsp of blackstrap molasses (for iron), 1/3 cup of frozen berries and a splash of nutmilk. This keeps me energized for hours. When I travel, I really miss my morning oatmeal ritual.
Definitely my breakfast every morning with steel cut oats
U can prep it and put it in a Mason jar and then take it with u. U probably already know that... just a thought.
Oatmeal is the one I eat most from your set - every work day for lunch; w/blueberries, flax seed, soy milk, cinnamon
Nice! It just never get's old!
I have bean eating like that for over 4 years and every day the berries and fruits with oatmeal always surprise me how good it taste
I actually go to bed excited about the bowl of oats I will be having the next morning 😂
I think the tofu is the most nutritious, but that's because I don't do sweets. And I cook tons of veggies with mine. I usually cook up a few days worth and make breakfast burritos out of it.
Can you share what you put in your burritoes? Im trying to come up with some ideas
And i want to limit sweets
@@valjean2036 mushrooms, potatoes, avocado, and greens are a good idea along with the tofu. also you could add some black beans but I usually have them on the side
@@AS-lm2yv thank you !!! Luv mushrooms and black beans
I don't usually eat breakfast. I don't get hungry until very late morning but I'm 66 years old and not inclined to work out strenuously. I go for a brisk walk 1st thing after I've had a coffee. Generally make my 1st meal between 10:30-1:00.
My preference for breakfast is usually:
-sourdough starter whole wheat waffles, peanut butter, mashed flax/banAna with a date syrup and/or berries
-, oatmeal with dates, walnuts, flax, blue berries and bananas
-or
-savory oats (oats cooked with veggies+greens+peas/edamame. Usually curry style spices)
From yours I’d say I’d go with the oatmeal
Tofu scramble forever! I usually add noch to mine so that probably bumps up the micros. Also smoked paprika with kala namak for that extra flavor.
I have a bowl of oatmeal every morning with chia, hemp, ground flax, berries, maple syrup, and sometimes a tbsp of almond butter. Weekends are protein pancakes or waffles with the salted maca caramel protein powder. In the summer I sometimes opt for a smoothie, but rarely tofu scramble... need to find black salt! This video was super helpful and informative :D
Ohh Maple Syrup is us Canadians' favourite word. ;)
@@Simnettnutrition it's practically our blood type :D
@@Simnettnutrition I just realized that we have the same Toaster. Greetings from Richmond
I will try the tofu
Yo, you are a great communicator. For real. Keep it up long brother
The video just started and I can already tell this is about to be a banger
Add flaxseed to the oatmeal. Also I cook my oatmeal in soymilk instead of water.
Chia, flax,hempseed, sunflower seeds, walnuts and cinnamon really yum
My recipe for tofu scramble has more seasoning including 2-3 tbsp nutritional yeast, mushrooms, bell pepper, onion, spinach or kale, and avocado. If you make it with all the trimmings it knocks out all your b vitamins and more. It's one of the healthiest things I make. Oh, and I only eat 1/4 of what I cook, so that's all for around 350 calories (not including toast).
Definitely depends on the person! I love a sweet breakfast and have a smoothie with mixed fruit, soy milk and flax meal along with omega 3 toast with peanut butter about 6 days a week. I look forward to it every day!! But, we know that plant iron is less bioavailable than animal sources, so I’m leaning towards a the scramble for that reason considering the rest are fairly comparable in other regards. Overcompensating and building up those iron stores is smart, as long as we’re not surpassing that UL.
Im so thankful for your content man
It's like you read my mind on *exactly* the video I wanted today! This is so crazy helpful!
(I'm macro tracking temporarily and have been eating a lot of processed food for ease of calculation - i was just thinking it was time to start swapping back in wfpb and was gonna start with breakfast so... now i have no excuses not to 😂)
Got it all calculated out for ya now! ;)
My go to bfast is oatmeal, oat milk and blueberries, but I add 3 tablespoons of hemp seeds to pump up the protein. It's delicious and easy to make, for me at least
This video was awesome! I really loved the concept and would love to see it again!
Great video idea! I am an oatmeal every day person, and I've been plantbased for almost a decade. I had two amazing pregnancies while being totally vegan, and i was never protein deficient (my regular maternity appointments/ blood exams were the proof.) One of the reasons why I choose to eat oatmeal every morning is because It's a staple meal for many of the 5 Blue zones (areas where people live the longest/healthiest.) And that's a train I want to jump on! I load mine with lots of berries (antioxidants) and pecans/walnuts (more staples of the blue zones!) 💙
this was such an amazing video. Thank you for putting so much effort into it, I freaking love your channel (and YOU of course)
Really nice effort put in this video I love it! 💪👌
Love your inspiration!! Always making good food!! Thank you! ♥️🙏🏻
💕 so cool to see the breakdown - I leaned a lot- thanks for another great video- Tofu scramble with veg/salsa in burrito is one of my favs
Just subscribed to your channel ! Your personality is so cute !! Honesty and sincerity really shine through
Very wholesome meals and very good nutrition breakdown
I love your staple vegan breakfasts. Your consistency is inspiring!
Awesome video!
Tips time!
Put a splash of vegetable milk at the end of the tofu scramble. It makes it so better!!
I love your content! Thank you!
So interesting! Thanks Derek
So have you read the book, The China Study? It’s a little bit of a hard read but he talks in depth about protein. If you have your thoughts on this would be great 👍🏻
Thanks for always putting out such informative content !
You are welcome! I try, thanks for the nice comment.
Great video, Derek! Love when you get all science-y on us. Reminds me of years ago when I first found you!
Great video !!!
Please can you do more of these meal comparison videos as they are so helpful.
- From one of your happy subscribers on the Island (Duncan).
Got to love the lowkey sarcasm.. ”feel a little protein defficient”.. 😂😭
I love oats just for the comfort factor and also tofu scramble is so satisfying, but I love how smoothies make me feel, especially right after a workout.
Those are the 3 breakfasts I subscribe to as well. Smoothie is my favorite in warm weather, and tofu scramble in cooler. I believe that what really matters is what feels right in the moment. Your body always knows Love your stuff Derek, you are an inspiration!
I like your approach to this video.
Thank you for your awesome videos. I am cooking vegan to support my kid's personal beliefs. Your videos are very helpful with understanding nutrition with his doing sports. You rock! Thanks for the information.
They all look sooo good 😋
This was a super cool video! I loved it! I definitely think the tofu scramble seems the healthiest, based on what Cronometer is telling us. I like tofu scramble the most, but end up eating oats more frequently. I make overnight oats, because I never feel motivated to make breakfast in the morning, so that’s the best way I’ve found to get a healthy meal in.
love your videos brother! Thank you for sharing (:
Thanks for making this video. Very informative and helpful as someone trying to be more vegan than vegetarian. I eat eggs a lot for breakfast and love to switch it, they are just so filling and quick
my daily breakfast is the "The Big Green Smoothie" from your e-book. Works best for me.
I was vegetarian when I was 16 and now I’m vegan at 17 and soon it will have been a year :3
loved this idea! Would love to see a dinner version! Im a smoothie girl but love tofu scramble for dinner sometimes
Oatmeal is my go to breakfast of choice, very satisfying and keeps me satiated until lunchtime ♥️ often have a post workout smoothie! Shock horror but never tried to scrambled Tofu 😝 Really enjoyed this style of video, really informative. Also enjoyed the different room setting too! Keep up the awesome work Derek! I always get excited when I have a bell notification- new video yay 😁
This is so useful! Thank you and please can we have part 2 and 3 for lunches and dinners?
I eat/drink green smoothies every morning. But I love each meal! I have the tofu scramble alot of times for dinner. Oatmeal mostly a Fall and Winter thing for me. 😋 great video!
This video was fascinating to me for some reason 🙂 I think all three of these options are great to rotate through to get the best nutrition 😉
Oatmeal is our go to breakfast and often quick lunch, dinner or snack lol. I am sadly allergic to bananas but enjoy a pineapple/greens smoothie. Tofu breakfast wrap with sweet potato spinach and salsa is our weekend treat. The other breakfast we enjoy is oatmeal pancakes with fruit and vegan yogurt.
Great video Derek. Thank you for sharing!
Sometimes I wonder if I’m sensitive to bananas. Depending on the ripeness they make my mouth feel kinda funky. And if that’s all I eat I gives me acid reflux. But I love them so much so haven’t gotten tested. Denial is a comfortable place. That said how do you make your smoothies? What do you recommend to make a thick base?
Interesting! I definitely eat smoothies the most for breakfast. I think I do it now because it's summer and I want mostly cold food. You can do so much with them and they are quick. I make sure to add sunflower seeds, walnuts, oats, and chia seeds. Lately, I've been having a tropical smoothie: banana, mango, pineapple, avocado, papaya, and a dash of cinnamon. It's so refreshing!
I love my morning smoothies too! With oatmeal in a close second and scrambles (usually “just egg”) on the weekends with tempeh bacon 🤤
I usually just go for a smoothie but I may have to branch out to these other options!! They sound especially great for the colder months here in NC.
Love your videos!!
I like all three! And a can of black soy beans with pumpkin seeds and sunflower seeds in a nice salad mix make a good high protein salad meal as well!
I definitely eat all 3 often! I like the smoothies in the summer or if I want something lighter, oats in the winter and the tofu scramble on the weekends! They’re really all super healthy options - if you prepare them correctly.
That was really interesting Derek. I have oatmeal for bfast the most.
Fruit and greens smoothie bowl topped with cacao nibs and home made granola is my breakfast every day😋🌱❤️
I love the way you think!
I made the pbj protein shake it's delicious. I used sunflower butter and silk ultra protein milk alternative and pure edge plant based gainer. It was a bit thick so I added more water and milk alternative it's good! Thanks for encouraging us to use creative alternatives .
Great video. Enjoyed seeing the comparison. I would choose the tofu scramble. I don’t like oatmeal and haven’t gotten into smoothies.
I came up with a smoothie recipe. It's a smoothie so rich and thick, one cant drink it! Here's what I use: 2 Bananas, 2 Medjool dates, 1 med/large Avocado, 1 cup of mixed berries, 1 tsp of hemp seeds, 1 tsp of flax seeds, 1 tsp of maca powder, and 1 tsp of Slippery Elm. I blend it with Soy Milk (makes it so creamy). In a bowl, I add a handful of blueberries, a handful of granola, a handful of pomegranate seeds, a few choco drops. Then I add the smoothie on top of it. It is so rich and creamy and tasty! Roughly 900 calories and I'm trying to put on weight so it's great! Please give this a try, Derek!
Loved this comparison! I have porridge 6 mornings a week, top with chia, ground flax, peanut butter and berries. Will be having tofu scramble a couple more times a week. I do have tofu in Ramen in the week too though...so an getting it in on some days
Thaaanks a lot for your work!! Ever thought about freshly grinding your pepper? :)
Great video! By the way, you've finally convinced me and I've just ordered some Vivo Life!
Oh very cool! Haha, I hope you like it. I don't try and convince as much as I do present the option. ;) What did you get?
@@Simnettnutrition I'm starting out simple with the chocolate, and then progressing from there🙂
Good to know Derek, I eat those meals often.
you're such a source of wisdom :)
Finally found a guy on whole foods plant based....love it! Trying to get my hubby to join this way of life 💪🏽💪🏽😊
Great video!
These are the questions I ask myself I’m so glad for videos like these 🤗
My issue since being vegan is getting my nutrition in a low calorie range. Being vegan is so much easier if you can eat 2500 calories a day or more. But I’ve been figuring it out lately.
Can I come over for dinner? Your recipes looks so delicious. Thank you so much for sharing your food through the Tube already! ^____^ Tofu scramblee
Great vid!
Oatmeal is my go to meal in the morning, its easy .
Youre making me hungry for tomorrows breakfast, can't decide which is best
That's Awesome ! Can you share with us the most notorious launch and dinner you eat? that's really great!
They are all healthy options 💪👌 I really like oatmeal bowls, but I'll have to pick the smoothie as my favorite! 😅
Definitely love oatmeal with fruit and seeds in the morning, usually find myself having the other two later in the day!
Chocolate over night oats for me. I make it with soya milk and add raw cacao, hemp seeds, cacao nibs, mixed roasted nuts and maple syrup. It’s the best tasting thing ever!
Thank you❣
Nice! I have oats for every breakfast, I love it!
Great analysis! Btw. almonds and kiwis are great sources of Vitamin E.
All 3 look great, and cooking oats in blended banana is a genius tip! :)
Great one again Derek 🙂
Ps. The TH-cam auto captions say you're from Cinnamon Nutrition.. Funny
I have smoothies most often, but all of them look very healthy and delicious.🌱🌱🌱
I've never made a tofu scramble, gotta try! I eat smoothies pretty frequently but I love oats too!
You make the best videos.
I mostly have a frozen smoothie bowl. In the winter I tend to have more groats. I really need to try out tofu scramble the way you do it…it seems really quick to make!
Wow! That’s amazing food👏👏👏
Loved this one!! Very informative, and gives a good inspiration on how to vary breakfasts! Would love for you to do a good « entry level » ideal daily workout for busy people. I get hammered by work and am not sure what is a good daily routine workout to follow. Thanks for the great videos as usual!
Also as a side note, for my kids (and myself) every weekends I prepare oatmeal and buckwheat flour waffles/pancakes with almond milk. No need to add any fat to them and they cook super well and are delicious.
Hey! Loving the videos - just subscribed!! Quick question… any tips/good foods for teeth/gum health? Especially for receding gums.. 🤔 big love from the UK x
Breakfast is the most important meal of the day to be energized. Vegan breakfast looks so good that I didn't try them before, thanks for sharing!
You know it! Great to hear, thanks for the comment!
Oatmeal for me but I do add spinach to get the greens in, and you don’t really taste it anyway. I also add blackcurrant powder, chia seeds, protein powder, a Brazil nut, frozen raspberries, maybe some banana and a drizzle of nut butter…..I only have two meals a day and this is so satisfying and it’s so good after my morning run. 😋
I've been eating a lot of plant based yogurt lately, theres one by siggis that has more protein and less sugar and I like the texture of it. Then I add banana, berries and some flax and hemp seed granola. I sometimes have a bowl of oatmeal though and add fruit, chia seeds, hemp seeds and peanut butter and if I have it on hand I might add protein powder to my oats as well.
I’ve not added tofu scramble to my breakfast routine yet but all these choices look great. Made me hungry
Lol, my usual breakfast is a combo of these three, I usually make a smoothie with some greens, zuccini, a fruit, carrot, beet and spices + 3 little chickpea pancakes + a small oatmeal with banana and another fruit and I make a sweet cream/sauce for the oatmeal and pancakes with tofu, protein powder, a piece of the same banana I used before + some jam for the pancakes 😎 I think I covered everything here 😂
That sounds extremely good! Yah I think you're good. :)
How do you make your sweet cream sauce for your oatmeal?! Super curious
@@sacredpredictions3302 I have many different ones, but the base is a piece of tofu (around 1 cubic inch), 1 tbsp of protein powder, 1/4 of a medium banana, then smash & mix and from there you go wild, you can add a bit of jam or some lime juice or some syrup or PB, etc., to get different flavors every day!
oh, and I use a nice artisanal local tofu that is kind of creamy, which brings it to the next level, but regular works as well
Amazing content, Thank you as always! You should make more for lunch/dinner Derek! I wanted to say Tofu is the winner, then my heart told me to stop! Even if Tofu is the winner on paper, my heart belongs to good ol’ smoothies at the end of the day 😄