From GO Veggie! – Your partner in better health choices
So you decided to seek a more plant-based diet by going dairy free and egg free, and possibly even meat free. In the case of allergies this decision can be involuntary, and other times it is a conscious choice from internal belief systems or a decision towards better health. No matter the path that got you there – vegan, vegetarian, ovo-vegetarian, paleo, health concerns or otherwise – you likely found out pretty quickly that breakfast was your new challenge. What is there possibly left to eat?
Breakfast has long been touted as instrumental in good overall health, and our breakfast-eating habits often trace back to grade school. We have been told by our health professionals, parents, and other experts to always eat a balanced breakfast – which meant getting your fill of calcium and protein while minimizing saturated fat and cholesterol. Breakfast kick-starts your brain and metabolism, so here at GO Veggie! we wanted to show you how to find those nutrients that you thought might be lacking in plant-based foods while removing some of the “bad stuff.”
Traditional breakfasts can consist of a variety of items such as bacon, sausage, eggs, potatoes, pancakes, buttered toast, cereal, oatmeal, yogurt or fruit. I think we can all agree to keep the fruits and real fruit juices – be sure to make sure there are little to no added sugars. See some of the items you can remove and swap for a dairy free, egg free and meat free morning:
| Dairy Cheese(1 slice / 28g) | 25% Saturated Fat | GO Veggie! Shreds (1/3 cup / 28g) | 3% Saturated Fat |
| 7g Protein | 1g Protein | ||
| 29% Calcium | 25% Calcium | ||
| 19% Sodium | 9% Sodium | ||
| 9% Cholesterol | 0% Cholesterol | ||
| Dairy Cream Cheese(1 oz / 28g) | 25% Saturated (Animal) Fat | GO Veggie! Cream Cheese(2 Tbsp / 30g) | 23% Saturated (Plant-Based) Fat |
| 10% Cholesterol | 0% Cholesterol | ||
| Bacon(1 slice) | 16% Saturated Fat | Gardein Breakfast Patties (1 patty) | 0% Saturated Fat |
| 11g Protein | 9g Protein | ||
| 10% Cholesterol | 0% Cholesterol | ||
| Eggs (1 egg) | 8% Saturated Fat | Tofu (1/2 cup) | 4% Saturated Fat |
| 6g Protein | 10g Protein | ||
| 2% Calcium | 43% Calcium | ||
| 3% Iron | 36% Iron | ||
| 62% Cholesterol | 0% Cholesterol | ||
| Dairy Milk(1 cup of 1%) | 8% Saturated Fat | Silk Original Soy Milk (1 cup) | 3% Saturated Fat |
| 8g Protein | 6g Protein | ||
| 29% Calcium | 45% Calcium | ||
| 5% Cholesterol | 0% Cholesterol | ||
| Dairy Yogurt (170g) | 1% Saturated Fat | Whole Soy & Co. Plain Yogurt(6 oz /170 g) | 2% Saturated Fat |
| 17g Protein | 8g Protein | ||
| 18% Calcium | 35% Calcium | ||
| 3% Cholesterol | 0% Cholesterol |
*Daily Value Statistics based on serving size as provided on product nutritional panels
Disclaimer: This article is written for marketing purposes only. For health advice, GO Veggie! strongly urges you to seek the guidance of your health practitioner and/or registered dietitian for your specific health needs and goals.
2 Comments
Chia (324 comments)
August 12, 2013 at 12:10 pmThe chart is a good reference. Thanks for sharing this.
Chia (324 comments)
August 12, 2013 at 12:11 pmPS. I like this brand of vegan shredded cheese. It’s melts well and tastes creamy. I put it over pasta and sometimes pita bread, then toast to melt. Yum.