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3 Steps to a well-balanced whole food breakfast

3 Steps to a well-balanced whole food breakfast

What makes up a well-balanced whole food breakfast meal?

To create your nutritious and delicious meal, think about including all three macronutrients: Protein, Fat, and Carbohydrates

Protein: Unfortunately, most American breakfasts are lacking in the protein department. Instead, loading a majority of their protein at their dinner meal.  Spread the love. Protein should be a part of breakfast, lunch, and dinner.  Protein helps with glycogen regulation, satiety, and muscle health.  

Protein options: pasture-raised eggs, wild caught salmon, organic poultry, plain Greek yogurt, chia/flax seeds, nuts and Vejo Plant-Based Protein. 


Fat: Healthy fats are not only good for your body, but also your brain.  Stay sharp, focused, and satisfied, by not skipping on the fat. Omega 3 fats are important for your heart, as well as your mood. 

Fat options: avocado, wild-caught salmon, chia/flax seeds, nuts, and olive oil.


Carbohydrates: Not all carbohydrates are created equal.  The traditional breakfast meal with bagels, waffles, and sugary cereals, although delicious, doesn't necessarily deliver on high quality nutrients. Plus, higher consumption of refined carbs will increase blood sugar, making you feel hungrier sooner. Instead, focus on fiber-rich complex carbohydrates that will keep you regular and feeling fuller longer. 

Carbohydrate options: oats, fruit (raspberries, blueberries, blackberries, banana), Vejo Tart Berry, Vejo Banana Almond, Vejo Piña Greens, Vejo Banana Strawberry


To help get you started, try this easy Vejo balanced breakfast meal below:


Vejo Chia Seed Pudding


7 ounces of unsweetened vanilla almond milk (or milk alternative of your choice)
1 Vejo Banana Almond or Pacific Northwest Tart Berry blend
2-3 tablespoons of chia seeds
Top with shredded almonds


Fill your Vejo blender with the almond milk or milk alternative of your choice and blend it with the Banana Almond or Spiced Chocolate pod. Once blended, pour the mixture into a bowl and add the chia seeds (you can use 3 tablespoons for a thicker consistency). Mix well, pour into single-serving ramekins or bowls, and refrigerate for at least three hours or make at night and store overnight. 

Beyond the natural protein and fiber found in our Banana Almond blends, chia seeds are a great addition to your daily diet with its heart-healthy omega-3 fatty acids and minerals like calcium and magnesium. Our Tart Berry blend is packed with vitamin C, antioxidants, and naturally occurring enzymes to help support your immune system. Combined with the fiber and protein of the rolled oats, this recipe is a great, energizing way to start your day.


Following a lower carbohydrate or keto style diet? Switch out the Banana Almond blend or Pacific Northwest Tart Berry blend with Vejo's Plant Protein blend in either Vanilla or Chocolate. 


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