Breakfast On The Plant-Based Diet

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Morning time can be a bit slow for me. I often don’t feel like eating. In the old days, I would wake up and need a cup of coffee. But as part of The Plant-Based Challenge, I gave up coffee and the cream I used in it. Since I’ve given up the coffee I feel so much better. Sure the morning coffee would give me a buzz and get me up and moving but inevitably it would cause a crash later in the day. And, I was only drinking one cup but it was a very strong brew.

The other benefit that I’ve noticed is now that I’m not drinking coffee in the morning, I have more of an appetite for healthier foods. I typically start the day with a Vega One nutritional shake or a fantastic energy smooth made from all natural whole-food, plant-based ingredients. This one has things like kale, spinach, cucumber, tomatoes, and a few berries all juiced together. I couple that with some grains from cereal…often gluten-free, and then top it with some seasonal berries and almond milk. It’s a perfect way to start the day. I don’t feel hungry for a while.

Some grain suggestions are: hemp cereals, quinoa cereal hot or cold, whole wheat flakes. Whichever you choose, just be sure to look at the packaging and make certain it doesn’t contain preservatives, extra added processed sugars, or is very high in fat per calories. You’re looking for something that is whole-food, plant-based with limited amounts of “extra” other ingredients. Try shopping at Whole Foods, Sprouts, Jimbo’s, or Trader Joe’s.

Mid-morning I drink 32 ounces of water and several more throughout the day to try to get in about a gallon of water a day. I know it sounds ridiculous but really your body can use all that water. Try it and you’ll see that your body actually craves water and your skin and cells will thank you by showing you their very best. Your skin will look much more alive and hydrated. Cheers to a plant-based breakfast filled with energy food and hydration!


Phoebe Chongchua is a multimedia brand journalist who consults and writes on wellness, all things plant-based, fitness, lifestyle, and travel. She is yoga certified and earned her certificate in Whole Food Plant-Based Eating in 2010 through eCornell and the T. Colin Campbell Foundation. She's also a top podcaster for her marketing/storytelling podcast, The Brand Journalism Advantage at

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