Even though intermittent fasting is currently all the rage, research still supports the idea that eating breakfast in the morning can positively impact mood, hormones, and energy levels.
Studies have shown that consuming a balanced breakfast helps stabilize blood sugar levels, which can prevent energy crashes and mood swings throughout the day. Breakfast can also provide essential nutrients that support cognitive function and overall well-being.
For example, a breakfast that includes some fiber, plant-based protein, and healthy (plant) fats promotes sustained energy and can improve concentration. Skipping breakfast, on the other hand, has been associated with irritability, fatigue, and decreased cognitive performance. In fact, one study from 2017 states, "A number of studies have reported that skipping breakfast lowers cognitive function and work efficiency. Therefore, breakfast is considered to be the most important meal of the day for nutritional intake as well as work performance."
Furthermore, some studies suggest that breakfast eaters demonstrate healthier overall eating habits and are more likely to meet their daily nutrient requirements, which can contribute to better mental and physical health.
Are you a breakfast lover? Or perhaps you prefer brunch style, once your body has had the chance to wake up. You know your body best! Some prefer breakfast the moment they wake while others like to wait a few hours before consuming food. And, some people may feel just as energized and focused without it altogether. The key is finding a meal routine that works best for your unique needs and lifestyle.
Now, if you do choose to eat breakfast, opt for protein- and fiber-packed plant-based breakfasts to boost mood, regulate hormones, and sustain energy.
In this article, we will address how convenience-style breakfasts, like refined sugar-filled ready-to-go cereals, egg and sausage sandwiches from fast-food takeout, or refined carbohydrate pancakes and waffles can zap energy, disrupt hormones, and rattle mood. We will also discuss how to support mood, hormones, and energy through breakfast foods, and provide 7 balanced plant-based breakfast examples. Read on to get some tasty and nourishing breakfast ideas for your week ahead!
Your Body and Mind on Refined Sugar, Refined Grains, and Processed Meat
Consuming a breakfast rich in sugar, refined carbohydrates, and processed meat can have a detrimental impact on mood, energy levels, and general well-being. This is not meant to shame anyone. It's common for people to indulge in such breakfast choices occasionally or opt for convenience foods when they are on the go or have a busy schedule. While occasionally relying on convenient foods may not completely derail your health objectives, consistent consumption of ultra-processed foods can significantly affect both your physical and mental health in the long run.
Mood and Energy
Foods high in refined sugar and carbohydrates (i.e. doughnuts, cakes, muffins, and ultra-processed cereals) are quickly digested, leading to rapid spikes in blood sugar, followed by a big (unpleasant and exhausting) crash. Fluctuations in blood sugar can lead to irritability, fatigue, and difficulty concentrating. The rapid changes in blood sugar levels can wreak havoc on hormones and feel-good neurotransmitters, leading to mood swings, anxiety, and decreased cognitive function.
While they do provide protein, processed meats lack fiber, which stabilizes blood sugar and supports gut health. Processed meat is also devoid of the inflammation-fighting phytochemicals and antioxidants, compounds that support gut and brain health, that are found abundantly in plants. The high sodium and saturated fat contents in processed meat are known to cause inflammation, including inflammation in the brain.
Overall Health
Breakfasts high in refined sugar, refined carbs, and processed meats are typically high in calories with low amounts of nutrients. Regular consumption can contribute to weight gain because of caloric overconsumption and microbiome dysbiosis, as well as leading to poor meal choices later in the day.
Consistent, long-term intake of foods high in refined sugar is associated with a higher risk of type 2 diabetes, cardiovascular disease, and metabolic syndrome. What's more, recent research shows that regular consumption of these substances "can rewire the brain and trigger a shift in eating preferences." (Further reading reveals that consuming added refined sugar leads to wanting more refined sugar.)
Additionally, consistent consumption of processed meats can lead to long-term health issues, like high blood pressure, diabetes, and heart disease. What's more, processed meats have made the list you don't want to make as a food, being classified as a Type 1 carcinogen by the World Health Organization.
While a high-sugar, refined carbohydrate, and processed meat breakfast might be convenient or tasty, it can lead to negative short- and long-term effects on mood and energy. For sustained energy, better mood, and overall health, opt for a balanced breakfast rich in whole grains, fruits, vegetables, and plant-based protein. Keep reading for examples!
How a Plant-Powered Breakfast Supports Mood, Hormones, and Energy
Okay, so now you know! A balanced breakfast with plant-based protein and plenty of fiber can have a positive impact on mood, hormonal balance, and sustained energy levels. Here's how it all works:
Mood Support
Stabilize Blood Sugar Levels
Fiber from whole grains, fruits, and vegetables slows down the digestion and absorption of carbohydrates, leading to more gradual release of blood sugar. This helps prevent the rapid spikes and crashes in blood sugar that can contribute to irritability and mood swings.
Plant-based proteins, found in beans, peas, lentils, tofu, tempeh, nuts, seeds, some plant milks, and nutritional yeast also contribute to a steady release of energy and help maintain stable blood sugar levels, contributing to mood stability.
Support Neurotransmitters
Plant-based proteins provide amino acids like tryptophan, which is a precursor to serotonin, your feel-good neurotransmitter.
Whole grains, beans, and leafy greens are rich in B vitamins, which play a critical role in brain function and the production of neurotransmitters that regulate mood. (You'll see that every plant-powered meal below is an excellent source of B vitamins!)
Hormonal Balance
Regulate Insulin
Fiber-rich foods help regulate insulin levels by slowing down the absorption of sugar into the bloodstream. Balanced insulin levels are essential for maintaining overall hormonal balance, particularly in relation to hunger hormones like ghrelin and leptin, which regulate appetite and sense of fullness.
Plant protein helps to maintain muscle mass and support the production of hormones, including those involved in stress response, like cortisol, in a balanced way.
A breakfast that includes plant protein, healthy fats, and dietary fiber supports adrenal gland function, which is responsible for producing stress hormones like cortisol. This balance may help manage stress more effectively and avoid hormonal imbalances that can lead to fatigue or moodiness.
Sustained Energy
Slow-Release Energy
Whole grains like oats, quinoa, and whole grain bread provide slower-to-digest carbohydrates that are broken down slowly, leading to a gradual and sustained release of sugar into the bloodstream. This provides consistent energy throughout the morning, preventing energy crashes.
Including sources of healthy fats, such as avocado, nuts, or seeds can further stabilize energy levels by providing a longer-lasting source of fuel for the body.
Protein is essential for muscle repair and recovery, particularly after exercise. It also plays a role in energy metabolism, helping to convert food into usable energy efficiently.
Including fruits and vegetables at any and every meal is always a good idea since they're fiber- and nutrient-packed.
A balanced breakfast rich in plant-based protein and fiber supports stable blood sugar levels, which is key to maintaining a good mood, hormonal balance, and sustained energy throughout the day. Incorporating a variety of nutrient-dense foods in your morning meal can help set a positive tone for the rest of the day, promoting a healthy body and happy mind.
7 Protein- and Fiber-Packed Plant-Based Breakfasts to Boost Mood, Regulate Hormones, and Sustain Energy
So what does a mood-boosting, hormone-supporting, energy-giving plant-based breakfast look like? Below you'll find 7 examples, including 3 savory and 4 slightly sweet dishes to get you moving in the morning (or afternoon, if that's the first meal of your day!).
Piled High Avocado Toast
Ingredients
1 slice whole grain bread
3/4 avocado
several slices radish
2 tbsps hemp seeds
1 tbsp nutritional yeast
1/2 cup arugula
2 tbsps pickled onion
Nutrition Facts
446 calories, 38 grams carbohydrate, 15 grams fiber, 32 grams fat, 4 grams saturated fat, 22 grams protein
Notable nutrients
Excellent source of B1, B2, B6, B12 and folate (if using fortified nutritional yeast), zinc, magnesium, selenium, iron, copper
Protein booster
Use super, extra firm, or firm tofu as your "toast" in place of bread to boost your breakfast 28 grams! Slice the tofu lengthwise about 1-inch thick. Toast it for 5–7 minutes before adding all your toppings.
Another option — Try this Smashed Edamame Avocado Toast!
Ingredients
2 4-inch buckwheat pancakes
2 tbsps peanut butter (or other nut or seed butter)
1 cup berries
2 tbsps maple syrup
Nutrition Facts
631 calories, 68 grams carbohydrate, 10 grams fiber, 35 grams fat, 6 grams saturated fat, 22 grams protein
Notable nutrients
Excellent source of B1, B2, B3, B6, folate, vitamin K, calcium, copper, magnesium, selenium, zinc
Protein booster
Increase protein by using unsweetened soy milk to make the pancakes (adds 8 grams per cup!) and sprinkling 1-2 tablespoons of hemp seeds on top.
Ingredients
1 cup cooked quinoa
3/4 cup chickpeas, edamame or lentils
3 different veggies (for example, 1/2 cup sliced red pepper, 1/4 cup chopped onion, 1 cup steamed broccoli, sliced avocado)
2 Tbsps tahini dressing
1 tbsp sunflower or pumpkin seeds
Nutrition Facts
589 calories, 25 grams protein, 95 grams carbohydrate, 21 grams fiber, 15.5 grams fat, 1.3 grams saturated fat,
Notable nutrients
Excellent source of vitamins B1, B2, B3, B6, folate, vitamin C, vitamin K, copper, iron, magnesium, selenium, zinc
Protein booster
Bump protein to 30 grams by swapping out chickpeas with lentils.
Protein-Packed Smoothie
Ingredients
1 cup soy milk
2 tbsps nut butter
1/4 cup dry rolled oats
1/2 cup Silken tofu
1 cup berries
water and ice for consistency
Nutrition Facts
461 calories, 38 grams carbohydrate, 9 grams fiber, 29 grams protein, 26 grams fat, 4 grams saturated fat
Notable nutrients
Excellent source of vitamins B1, B2, B5, B6, B12, folate, vitamin A, vitamin C, calcium, copper, iron, magnesium, potassium, selenium and zinc
Protein booster
Boost protein by 20–25 grams by adding your favorite plant-based protein powder.
Creamy Greek-Style Plant-Based Yogurt Bowl
Ingredients
1 cup Greek style plant-based yogurt
2 tbsps nut or seed butter
2 tbsps hemp/chia/flax blend*
1 cup chopped fruit
*Get the 1- minute hemp, chia, and flaxseed recipe here!
Nutrition Facts
464 calories, 35 grams carbohydrate, 10 grams fiber, 24 grams fat, 2.7 grams saturated fat, 32 grams protein
Notable nutrients
Excellent source of vitamins B1, B3, B6, vitamin K, copper, magnesium, zinc
This is a good amount of protein, no need to boost it!
Ingredients
1 cup super, extra firm, or firm crumbled tofu
3 tbsp nutritional yeast
plenty of veggies (for example 1/4 cup chopped onion, 1/4 cup chopped bell pepper, 1/4 cup chopped tomato, 1/2 cup mushrooms, 1 cup spinach)
Nutrition Facts
314 calories, 21 grams carbohydrate, 8 grams fiber, 34 grams protein, 13 grams fat, 2 grams saturated fat
Notable nutrients
Excellent source of vitamins B1, B2, B3, B5, B6, folate, vitamin A, vitamin C, vitamin K, calcium, copper, iron, magnesium, selenium, zinc
Protein booster
Adding a cup of sautéed potatoes will bump protein to 39 grams and fiber to 12 grams!
Get a yummy tofu scramble recipe here.
Cozy and Comforting Morning Oatmeal
Ingredients
1 cup of cooked oatmeal
1 cup of soymilk
2 Tbsps walnuts
1 tbsp hemp seeds
1 cup berries
Nutrition Facts
530 calories, 63 grams carbohydrate, 11 grams fiber, 23 grams fat, 2.8 grams saturated fat, 22 grams protein
Notable nutrients
Excellent source of vitamins B1, B2, B3, B5, B12, folate, vitamin A, vitamin K, calcium, magnesium, selenium, zinc,
Protein booster
Boost protein to 25-30 grams by adding an extra tablespoon each of hemp seeds and walnuts. Or add plant-based protein powder for an extra 20-25 grams of protein, depending on the brand you use.
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