A great weight loss tip is to start your day with a savory meal of vegetables. For many people, the first meal of the day means something more sweet–muffins, bagels, pastries, toast, oatmeal, fruit, etc. Starting the day with something sweet sets the tone for the day. If you are trying to stick to a whole foods plant-based diet, and trying to lose weight, you need to fill up on nutrient packed foods with the lowest possible caloric density. (See my post on Caloric Density). This means lots and lots of vegetables. Not only are vegetables your best friend for weight loss, they are full of vitamins, minerals and disease preventing properties. Changing habits can be a real challenge, but, with patience, new habits can be adopted and embraced. (see my Inspiration post on Habits). If you start your day with sweet, high calorie dense foods, and fill up on those first, you may entirely miss the opportunity to nourish your body with the benefits of vegetables. Vegetables for breakfast are common in many cultures around the world, but not so common for Americans. Look at standard breakfast options at coffee shops for instance–cake, cake and more cake. Not literally cake, of course, but, essentially, what are muffins, toast and jam, pancakes, oatmeal and fruit–sweet cake substitutes? If you fill up on cake first, how much are you going to crave a big serving of green vegetables?
In my own quest to eat more vegetables for breakfast, I find that nutritious and flavorful sauces and condiments make eating vegetables more enjoyable. One breakfast that I really enjoy is a large serving of steamed mixed vegetables with a dollop of Green Hummus on top, adding flavor and satiety. See my Recipe for Oil-Free Green Hummus http://table-karma.com/green-hummus-oil-free-vegetables-breakfast/. For this breakfast, I steamed about 2 cups of mixed organic vegetables that I had on hand in my freezer. The end of a bag of Whole Foods 365 Organic Asian Vegetable Stir Fry Mix–broccoli, green beans, onions, mushrooms, bell peppers, and the end of a bag of Whole Foods 365 Organic Peas, and a few raw shredded carrots that needed using up. With the dollop of Green Hummus added, these vegetables become so flavorful and satisfying. This kept me satisfied for hours! This first meal of the day is loaded with vitamins, minerals and fiber and flavor, and some of the most nutrient rich foods on the planet–greens, beans, onions, and mushrooms, and the added omega 3bonus in flax seed. Add a few berries and you’ve covered all your nutritional bases in one easy meal, first thing in the morning.
Breakfast-Table Karma style!