3 Quick, Easy & Affordable Vegan Breakfast Ideas!!

To often you hear “Eating healthy is expensive” or “It takes to long” and these 3 breakfast ideas prove to you it is actually NOT expensive if you make use of what is in season & farmers market, with a little preparation eating healthy doesn’t have to take long at all! I will give you a step by step to each recipe and a macro and cost break down for each recipe as well ūüôā

Breakfast #1 (Tofu Scramble w/ Kale) 

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          Recipe

Tofu Scramble 

  • 1 Block Tofu- $1.24
  • 1/2 Red bell Pepper- $.50- (Farmers Market- $2/3 peppers)
  • 1/4 White onion- $.05
  • 1 clove of garlic- $.05
  • pinch of turmeric for colour
  • Salt and Pepper
    • Drain tofu- I don’t worry about drying
    • Saut√© onion and garlic in a little water (not oil) – cook for around 5 minutes on med-high, until fragrant and translucent
    • Add in bell pepper and cook an additional 3-5 minutes
    • Crumble in tofu and cook for 10-15 mins, until the liquid is absorbed
    • Sprinkle on some turmeric to colour and season with salt and pepper
      • Makes 3 servings
      • Store extras in an airtight container in the fridge for up to 3-4 days

Steamed Kale 

  • 2 bunches of Kale- $5
  • squeeze of lemon – $.01
  • 1/4 tsp granulated garlic- $.01
    • de-stem kale
    • Steam in boiling water for 3-4 mins, until colour intensifies
    • Drain in a strainer, and rinse under cold water to stop cooking, squeeze out extra water
    • sprinkle on garlic and squeeze a little lemon on top
      • Makes 5 servings of 1 cup each
      • Store in an airtight container for up to 4 days

Final Meal

1 serving tofu scramble- $.60

1 serving steamed kale- $1

1 whole wheat english muffin ($1.50/8- $.18 each)

$1.78 for breakfast!! 

Total Macros:  C-43g, P-19g, F- 8g

  • Two of the main components are both make ahead ingredients to make mornings easier to just heat up for a fast and healthy breakfast!

 

Breakfast #2- (Avocado Toast w/ Tomato and Fruit) 

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     Recipe

  • 1 whole wheat english muffin- $.18
  • 1/2 a small avocado- $5/5
  • 1/2 roma tomato- $.40
  • 1 clementine- (bag 10 for $1- $.10)
  • 5 strawberries (3 cartons for $4- $.30)
  • squeeze of lemon
  • salt and pepper
    • Toast the english muffin
    • smash the avocado in a bowl or right onto the english muffin
    • top with tomato, lemon and salt and pepper
    • add a side of fruit

$1.48 for Breakfast!

Total Macros:  C- 46g, P- 8g, F- 10g

 

Breakfast #3- (Chocolate Protein Oats)

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Recipe 

  • 1/2 C Oats- $.10
  • 1/2 serving Arbonne Chocolate protein ($55/ 55 servings- $.50)
  • 1/4 Banana- $.15
  • 1 Tbs pepita (pumpkin seeds) $.15
    • Mix oats and protein with water to just cover oats
    • microwave 1 min 30 sec
    • top with sliced banana and pepitas

$.90 for Breakfast!!

Total Macros:   C- 56g P- 22g, F- 9g

 

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One comment

  1. Thankyou Taylor! Recently diagnosed with leaky gut or Intestinal impermiability. Also have to stay away from many high histamine foods and a whole bunch i am now intolerant to! I love the tofu scramble egg idea! You just made my day!

    Like

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