1.     Peanut Butter Oatmeal: Cook ½ cup oats with 1 cup dairy or soy milk and stir in up to 2 tablespoons natural peanut butter. (21 grams protein)

2.    Warm Fruit and Nut Quinoa Bowl: Heat 1 cup of cooked quinoa with ½ cup dairy or soy milk and top with 2 tablespoons chopped nuts and sliced banana or berries. (15 grams protein)

3.    White Bean-Avocado Toast: Mash ¼ of a ripe avocado with ½ cup white beans (plus fresh herbs if desired) and spread over a hearty slice of toasted whole-grain bread. (14 grams protein)

4.    Chickpea Scramble: Roughly mash 1 cup chickpeas and “scramble” them in a skillet with spinach or other veggies and seasonings (check out this yummy scallion-turmeric version from The First Mess for inspiration). (15 grams protein)

5.    Spicy Bean Burrito: Fill a whole-grain tortilla with ½ cup black beans, ¼ cup diced avocado, salsa, and an optional sprinkling of cheddar cheese. Baked tofu cubes would also be a great add-in. (18 grams protein with cheese)

6.    Overnight Oats: Combine ½ cup raw oats, ½ cup dairy or soy milk, and ¼ cup yogurt with any other mix-ins you like and allow to soak in the fridge overnight. Give this Raspberry-Almond version a try! (17+ grams protein)

7.    Greek Yogurt Parfait: Layer ¾ cup low-fat plain Greek yogurt with sliced fruit and 2 tablespoons toasted nuts. You can swap the yogurt for ½ cup part-skim ricotta or, for a vegan version, substitute 2/3 cup soy milk thickened with 2 tablespoons chia seeds. (22 grams protein with yogurt)

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