8 Vegetarian Proteins Perfect for Breakfast

As a long-time vegetarian, I must admit I struggle with adding enough protein to my diet. Over the last several months, I've been making strides toward getting my act together. When I eat more protein, I undeniably feel fuller for longer and have a distinct sense of mental clarity that usually gets lost in all my shameless carb-consumption.

Good or bad or, perhaps, lazy,  what I make for breakfast sets the tone for how my day of eating might go. So, I've been focusing on protein-rich foods -- or, rather, I had planned to. But how much should we really start the day with? Apparently I wasn't getting nearly enough!

Exerts seem to agree that runners need "1.0 to 1.6 grams per kilogram a day (or .45 to .72 grams per pound)" each day. So, for me, a 130 pound woman, this means roughly 75 grams daily if I want to hit that goal dead center. Divided by three meals (and maybe a snack or two), I should be shooting for around 20-25 grams at breakfast.

That sounds like a lot.

Solid protein sources that go well with breakfast recipes:

// 1. An EGG contains roughly 6 grams of protein, so if you eat two of them for breakfast, you're already getting in a good chunk of your daily goal!

// 2. 6 ounces of nonfat GREEK YOGURT is just 100 calories, but boasts 18 grams of protein in a neat little container. I avoid flavored varieties, though, which contain an alarming amount of sugar and cost more than a big tub of plain!

// 3. A serving of packaged TOFU comes in at 8 grams of protein, though I often eat a double serving -- 16 grams, yahoo!

// 4. 2 tablespoons of NUT BUTTER contains as much as 8 grams of protein. But be sure to choose varieties with low sugar, no hydrogenated oils or consider making your own.

// 5. A cup of low-fat COTTAGE CHEESE packs an impressive 28 grams of protein, and it's quickly becoming my new favorite snack.

// 6. A half cup of BLACK BEANS will give you 8 grams of protein. Kidney beans, 9 grams. Garbanzos, 7 grams. White beans, 8 grams.

// 7. A cup of SOY MILK provides 8 grams of protein. Skim milk also comes in at 8 grams.

// 8. Each cup of QUINOA has 8 grams of protein. A great substitution for rolled oats, which have an impressive 5 grams per 1/2 dry cup, on more savory days.

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Having a handy guide for which foods to choose is only half the battle. Stay tuned! In my next post on this topic, I'll be offering up 15 recipe-lite breakfasts incorporating these foods (and others) to total my protein requirement.

Do you care much about protein for breakfast? What foods do you like?

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Tuesday Quick Tips

#1: Want a tasty, filling breakfast? Eat cottage cheese!

I am obsessed lately with fruit (in this case: nectarines and blackberries) and my favorite 1% small curds. A nice change from Greek yogurt and green smoothies. A piece of whole grain toast or two goes great, too.

#2: Too hot to run? It has been here . . .


Rather than skip my workout, I did this awesome and super challenging (for me, at least!) Squat Challenge followed by a mile jog. Then I returned home, drank a glass of water and sprayed myself with our hose.


I did another mile jog. Drank water, got the hose again (Silence of the Lambs?!). Then did another round of the Squat Challenge. Seriously, those squats had me in tears the second time around. Overall, half an hour well spent!

#3: Need a snack? Make kale chips!


We've already talked about all the health benefits of kale. If you missed how to make the chips, it takes a mere 10 minutes -- instructions are in this post. This afternoon we mixed our kale with some napa. Made 'em extra "cheesy" with a hefty dose of nutritional yeast.

#4: Need a laugh? Put your cat in a t-shirt!


OK. This "tip" is quite ridiculous and not a tip at all. Instead, it's an excuse for me to share that I bought what I thought was an infant t-shirt at the Salvation Army yesterday. I discovered after washing it that it was -- indeed -- a cat/dog t-shirt. With a cupcake on it. Seriously.

#5: Want to achieve something? Stop whining and start doing something about it!


This tip is sort of written specifically for me. I want to start strength training (again). I've been complaining about my loss of definition in my arms/back since pregnancy. I took a long, hard look around and realized it's been 8 months since I had Ada. There are no excuses. If I want to achieve my fitness goals, I need to start doing something.

So, after a long break from push-ups, hand weights, and discipline -- like you see with the 2010-me, above -- I'm going to start working toward my goal.

Have any quick tips to share with us? Anything fun you've learned lately to help with fitness, make for snacks, etc.? We'd love to hear 'em! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.


Today on Writing Chapter Three we're celebrating Ada's 8-month birthday. Check this post for an update on what she's eating, how she's sleeping, and how she's moving around these days.

Like what you just read? You can subscribe to the feed of these posts or follow us on Twitter or Facebook to be the first to know what the (never home)makers are up to. And we’ll love you forever!.

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