A balanced breakfast has a mix of nutrients to provide energy and keep you feeling full throughout the morning. Opt for a combination of carbohydrates, fiber, protein, vitamins, and minerals to ensure a well-rounded and nutritious diet.
Find these nutrients in many foods, including plant-based foods. If you are looking for a nutritious Flexitarian morning meal continue reading this Flexitarian Breakfast guide.
As a bonus, I also provide a variety of Flexitarian breakfast recipes!
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Pancakes fortified with protein powder and drizzled with a peanut butter maple glaze
Importance of a Balanced Breakfast
Breakfast is often called “the most important meal of the day” by many health professionals.
Numerous studies have found eating a balanced breakfast regularly is associated with a range of health benefits. Some of these include reduced risk of obesity, andtype II diabetes, as well as better academic performance in children and adolescents.
Flexitarian breakfasts are similar to my recommendations for a non-flexitarian healthy breakfast with one difference – moderate/limit the intake of animal-derived products.
The Key To A Flexitarian Breakfast: Limit Animal Products
To adopt a Flexitarian lifestyle, you moderate/limit your intake of meat and potentially other animal-derived products.
Limiting animal products at breakfast is a great way to kick off your day of Flexitarian Eating.
Some Flexitarian Styles of eating, like Marc Bittman’s“Vegan Before 6”, eating plant-based during the first two-third’s of the day, and for dinner, they have the option of eating a meat-based meal.
This daily routine can make eating more plant-based more feasible for many people.
Health Benefits of The Flexitarian Breakfast
Additionally, embracing a plant-based breakfast offers numerous health benefits worth considering.
Opting for plant-based alternatives at breakfast can help reduce the intake of saturated fats, promoting heart health. Additionally, plant-based breakfasts rich in fruits, vegetables, and whole grains provide essential nutrients and diverse flavors, which may contribute to improved digestive health.
So, you might ask yourself, how do I make a Flexitarian Breakfast?
I’ll tell you!
Nut Butters for a Healthy Balanced Flexitarian Breakfast
5 Tips For Creating A Balanced Flexitarian Breakfast
Here are my easy-to-follow five tips for creating a balanced Flexitarian breakfast.
Pick more Protein
Incorporating about 25-30g of protein into your breakfast can significantly extend your feeling of fullness throughout the morning. Protein also provides essential amino acids vital for muscle repair and growth.
Some Flexitarian Breakfast Protein Sources include:
Eggs, yogurt, cottage cheese, nuts, seeds, nuts and seed butter, beans, tofu, protein powders, and protein-fortified breakfast products such as bagels, pancakes, andwaffles.
Here is a list of excellent protein-packed flexitarian Breakfast Smoothie Recipes. I add protein powder to a smoothie for a quick, easy, and protein-packed breakfast. These Flexitarian breakfast recipes keep me full for hours!
Check out my Avocado Toast Recipe! This recipe has fiber, healthy fats, and protein!
Limit Added Sugar
Added sugar at breakfast can lead to energy crashes later in the day.
To help prevent blood sugar spikes, avoid foods such as muffins, scones, donuts, sugary cereals, and sugary yogurts.
However, note that I said “limit added sugar” not omit!
In moderation, breakfast foods that contain added sugar can fit into a healthy Flexitarian diet and lifestyle.
For example, I love this Croffles recipe for entertaining guests for a special occasion like a Mother’s Day Bruch or Christmas Day Breakfast.
Don’t forget those Vitamins and Minerals
A balanced breakfast needs vitamins and minerals. To incorporate a variety of these nutrients, incorporate lots of colorful fruits and veggies into your diet.
You can also opt for fortified foods such as cereals, dairy products, plant-based milks, and grains.
My Smoothie Bowl recipe is another Flexitarian recipe that includes a variety of vitamins and minerals.
10 Ways to Use Trader Joe’s Thai Wheat Noodles in Recipes
Thai Wheat Noodles from Trader Joe’s are fully cooked, ready-to-eat, and shelf-stable noodles perfect for quick and easy cooking!
Why You Need To Try Trader Joe’s Thai Wheat Noodles
They are excellent for when you don’t feel like making a mess in the kitchen but want to have something nourishing, healthy, and delicious.
Because these noodles are preserved at room temperature, they are excellent in anything from stir fries to soups to your favorite power bowl with crispy tofu!
Below are 10 easy ways to make Trader Joe’s Thai Wheat Noodles!
Noodle Stir Fries
Thai Peanut Noodle Stir Fry
Peanut Noodle stir-fries are an excellent way to enjoy these noodles. Pair them with your favorite store-bought peanut sauce and veggies!
Alternatively, make your delicious peanut sauce! It is super easy and you can make it with less than 5 ingredients!
I love to top my Thai Peanut Noodle stir fry with Baked Tofu or a chili crisp fried egg.
Pad Thai Inspired Recipe
A Thai takeout fave, Pad Thai! Make your variation of Pad Thai with these thicker wheat noodles. Traditionally, Pad Thai is made with rice noodles, stir-fried with eggs, tofu, fish sauce, garlic, sugar, lime, and crushed peanuts.
Make a Pad Thai-inspired dish right at home with veggies like bean sprouts, bell peppers, onions, and your favorite protein of choice. I like to make a quick pad Thai sauce with fish sauce, soy sauce, brown sugar, rice vinegar, and sriracha!
Make an egg free Pad Thai by using a silken tofu scramble to replace the scrambled eggs!
Thai Noodle Curries
Red or Green Curry
I love to make a Thai Curry full of vegetables and tofu. I’ll make the curry and often serve it with rice. You can easily swap out the rice and enjoy a delicious Red or Green Curry dish with Thai Wheat Noodles.
Massaman Curry
One of my favorite Thai curries is Massaman curry. It is spicy, salty, sour, and sweet! This creamy curry is made with coconut milk and infused with spices like cardamom, cinnamon, cloves, and cumin.
Massaman curry is excellent as a warm and cozy meal. While traditionally served with chicken, I love adding tofu or even lentils. Opt for Thai wheat noodles instead of rice for a twist on this Thai Curry dish!
Thai Wheat Noodle Soups
Chicken Noodle Soup
Thai Wheat Noodles make for a fun variation of chicken noodle soup.
Just take your favorite chicken noodle soup recipe and exchange the noodles for Thai wheat noodles.
Coconut Curry Noodle Soup
Change things up and make the chicken noodle soup a Thai-inspired Coconut Curry Noodle soup.
To make this, add lots of thinly sliced onion, ginger, garlic, mushrooms, red or green curry paste, coconut milk, and freshly squeezed lime!
Other Ideas for Trader Joe’s Thai Wheat Noodles
Noodle Power Bowl
Make a delicious and healthy power bowl by layering the Thai wheat noodles with lots of chopped spinach or other leafy green, chopped veggies, and your favorite salad dressing.
Change up your spring rolls recipe by swapping the vermicelli noodles with Thai wheat noodles! Prepare them just like you would Vietnamese spring rolls, also referred to as salad rolls. You can use Nuoc Cham sauce as a dipping sauce or I love to use Peanut Sauce.
Maybe my favorite way to use these noodles is in lettuce cups! Cheesecake Factory makes amazing Thai Lettuce Wraps, but they use egg noodles. Recreate them at home and use Thai wheat noodles instead! You can have dipping sauces like hoisin, chili oil, or peanut sauce. Just cut iceberg lettuce in half and chop up your favorite add-ins like peanuts, bean sprouts, green onions, red pepper, shredded carrots, shredded chicken or baked tofu, and, of course, Thai wheat noodles.
Have a blast mixing and matching ingredients to make individualized Spring Rolls and Thai Lettuce Wraps.
Like These Recipes? Check Out More Recipe Round Ups!
The No-Stress Way to Eat More Plants (Without Giving Up Meat)
The Flexitarian Diet is gaining momentum among individuals seeking a less rigid approach to vegan and vegetarianism. The Flexitarian Diet also referred to as a semi-vegetarian diet, emphasizes the consumption of minimally processed plant-based foods. It is gaining recognition for its potential to enhance human health, lessen environmental impact, and result in cost savings.
In the U.S. News Best Diets 2024 rankings, the Flexitarian diet secured the top spot in the Best Plant-Based Diets category(1). As expected, it also claimed the second position in the Easiest Diets to Follow category(1). Suggesting the Flexitarian lifestyle is less rigid (or more flexible) and helps people sustain it.
This is probably due to the absence of strict rules or eliminations in the Flexitarian diet, allowing considerable flexibility for adjustments in line with an individual’s lifestyle objectives.
Individualizing Your Flexitarian Diet
Research indicates that beyond achieving targeted weight loss, incorporating more plant-based foods and reducing meat or animal product consumption can enhance overall health outcomes (2-3). This includes reducing the risk of conditions like type II diabetes, heart disease, and cancer (2-3). Moreover, Flexitarian diets reduce meat consumption, and this lifestyle is considered planet and budget-friendly.
If you decide to move toward a Flexitarian lifestyle, consider reflecting on your current diet and ask yourself why you are interested in this lifestyle shift. From semi-vegan to semi-vegetarian to semi-pescatarian, the Flexitarian lifestyle empowers individuals to customize their approach according to their specific goals.
The Flexitarian Guidelines
The Flexitarian Guidelines are simple and as follows:
Focus on fruits, vegetables, whole grains, and lean proteins.
Incorporate lots of non-meat proteins such as:
Semi-vegan: beans, peas, nuts, and seeds
Semi-vegetarian: the above plant-based proteins but also include eggs and dairy.
Semi-pescatarian: similar to a semi-vegetarian, but it also includes seafood.
Reduce meat portions and frequency of foods such as chicken, pork, and beef.
Limit consumption of added sugars and highly processed foods.
Examples of Mindful Meat Consumption
Mindful meat consumption can mean different things to different people.
Person A might aim to consume 6-8 meatless meals per week, while another avoids purchasing meat at home or out at restaurants, but will dive right into their grandmother’s classic Roast Turkey at Thanksgiving.
Whatever the flexitarian lifestyle looks like, the outcome is the same. Direct your diet to obtain more protein from non-meat sources.
Setting Yourself Up For Success
A poorly planned Vegan, Vegetarian, or Flexitarian diet may be low in nutrients such as protein, iron, vitamin D, and calcium. However, the position of the Academy of Nutrition and Dietetics reports a well-designed lifestyle can avoid those deficiencies (4).
Especially, because unlike strict Vegans and Vegetarians, Flexitarians can meet their needs for protein with occasional animal-based protein sources such as meat and milk.
Here are a few tips for success in a balanced Flexitarian diet:
Incorporate protein powders and other nutritional supplements, such as Vitamin D, as needed.
There are seemingly infinite books and resources on the internet geared toward plant-based eating! Just check out Google, Pinterest, and even social media channels like TikTok and Instagram.
I have included a list of some of my favorite resources below.
Clem, J., & Barthel, B. (2021). A Look at Plant-Based Diets. Missouri Medicine, 118(3), 233–238.
Ferguson, J. J., Oldmeadow, C., Mishra, G. D., & Garg, M. L. (2022). Plant-based dietary patterns are associated with lower body weight, BMI, and waist circumference in older Australian women. Public Health Nutrition, 25(1), 18–31. https://doi.org/10.1017/S1368980021003852
Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. https://doi.org/10.1016/j.jand.2016.09.025
I am a registered dietitian training for the Willamette Valley Marathon, and I drink a protein smoothie almost daily.
Smoothies are a convenient and versatile way to supplement the diet when nutrient needs are increased. Nutrient needs increase in many situations such as when training for a marathon or other endurance sports, healing from surgery, suffering from an illness that has resulted in weight loss, loss of muscle mass, or malnutrition.
There are so many ways in which a smoothie can help individuals with their nutrition and wellness goals. But, I find many people do not know how to consistently make nutritious AND delicious smoothies.
Learning About How to Make A Smoothie
Fruit Smoothies and other nutritional supplements can be a vital tool in helping individuals reach their wellness fitness, and HEALING goals. Healthy living is so much more than what you see in the mirror or on the scale. So, no matter the reason for your smoothie making, there is no need to make something that you can barely choke down!
That is why I decided to write this article on how to make a smoothie. Below, I will guide you on the ins and outs of how to make a fantastic smoothie. I’ll review my blueprint for amazing smoothies, how to make amazing smoothies, smoothie-making tips, and a little more about why supplementing the diet with a smoothie can help endurance athletes meet their nutrition and race day goals.
The Ingredients: Smoothies
My Basic Smoothie Blueprint has four categories, Liquid, Fruits/Veggies, Flavor, and Other. You can find many ingredient examples in the infographic below. However, let me explain why these are my four blueprint categories.
Liquid – The liquid serves as the foundation of the smoothie. It enables the ingredients to blend into a smooth beverage. Liquids can include juices like apples, pineapple, and orange juice or milk like oat milk, soy milk, or cow’s milk.
Fruits/Veggies – Incorporating fruits and vegetables into your smoothie adds nutrition while also adding bulk and flavor to the blended beverage.
Flavor – To further enhance the flavor, I’ll add various combinations of ingredients to my smoothies.
Examples:
Green Juice Smoothie: I add ginger and lemon juice to create fresh flavors with a bit of zing and zest. These two ingredients complement the green goodness of the smoothie.
Almond Joy Smoothie: For a delightful smoothie reminiscent of the classic Almond Joy, I add dates, coconut, and cocoa powder. This combination brings together sweet, coconutty, and chocolate flavors.
Other – To enhance the nutritional profile of my smoothies, I often supplement them with a little something extra. Sometimes I add fiber, sometimes I add protein, and sometimes I add a bit of both!
The Steps to Making a Fantastic Smoothie
Making a fantastic smoothie does not need to be complicated. Below are my steps in creating my smoothie creations.
First, choose and gather the ingredients.
Second, add the ingredients to a blender, starting with liquids. Blend until smooth.
Check consistency. If the smoothie is too thick, add more liquid.
If it’s too thin, add more frozen fruit or ice cubes.
Third, taste and adjust your smoothie creation. To this, taste a small amount of the smoothie and adjust flavors as needed, i.e. add vanilla extract for a touch more flavor.
Smoothie Making Tips
Below are several tips I find helpful when creating fantastic smoothies.
Use ripe flavorful fruits: If it doesn’t taste good outside of the smoothie it won’t taste as good inside the smoothie either.
Add texture and protein: To make the smoothie more interesting and satisfying.
Use a powerful blender: A powerful blender helps ensure lump-free smoothies.
Easy cleanup: Rinse the blender immediately after blending for easy cleanup
Troubleshooting: Forgoing foamy smoothies with bananas, healthy fats, and frozen fruit.
Bananas help reduce foam in smoothies.
Incorporating healthy fats like nut butter or full-fat yogurt can help prevent foam.
Using frozen fruit instead of ice creates a creamier texture.
Like This Article? Check Out These Smoothie Recipes!
Below are a few other educational articles and smoothie recipes
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