We’ve emphasised the ‘high protein’ because in our experience, vegan athletes often don’t get enough protein at breakfast and it can be harder for vegan athletes to meet daily protein needs. This is a super easy, quick recipe that can be made the night before, ready to grab to eat at work, eat on your commute, or for those early morning training or big day starts.
Ingredients
Overnight Oats:
- 45g Whole oats
- 170g soy yoghurt
- 120g cup almond milk
- 1-2 tsp honey or maple syrup
- Handful of berries (30g)
For the topping:
- A few chopped walnuts (3-6 walnuts)
- Handful of berries
Method
- Add all the over night oats ingredients into a bowl, stir and cover.
- In the morning remove from the fridge and add the chopped walnuts.
- Top with another handful of berries.
Nutritional Information: Kcal – 383 Carbs – 55g PRO – 11g Fat – 12g, Fibre – 6g
(total actual protein if include protein from oats is 17g)
Protein & breakfast
Getting the right amount of protein for optimal training and recovery as a vegan athlete requires a little more conscious planning to meet daily needs. In this recipe the biggest proteins sources is from the soy yoghurt (contributing 8g of protein). There’s also protein in the oats (5g) and nuts. Due to the general higher fibre content of vegan diets and lower bioavailability of many plant protein food sources you will not absorb all of the 17g that is in this breakfast. So we recommend topping this is breakfast up to meet the recommended minimum of 20g protein per meal.
Our serving suggestions: To top up protein content of this recipe you can add; add half a portion of plant based protein powder into the over night oats ingredients, or drink half portion of plant protein powder in addition to this meal.
