Aaliyah Edwards Loves These High-Protein Breakfasts

Whether you fell in love with the three-on-three format during the Summer Olympics or just need an extra dose of women’s professional basketball during the WNBA offseason, there are plenty of reasons to tune into Unrivaled this January. And while plenty of familiar names have joined the league in its inaugural year, UConn-turned-WNBA star Aaliyah Edwards might be one of the biggest ones to watch. 

But staying energized on the court is no easy task—that’s why Edwards prioritizes protein in her routine. A high-protein diet for an athlete isn’t a shocking revelation, but since this basketball player follows a vegetarian eating pattern, incorporating plant-based proteins in each meal is key. And with her involvement with Nasoya’s Power of 9 campaign, Edwards is helping debunk the misconception that vegetarians and vegans can’t get enough protein in their meals.

In this exclusive interview with EatingWell, Edwards chatted more about the campaign, as well as her favorite sources of plant-based protein, her go-to high-protein vegetarian breakfast, her travel must-haves and more.

Do you have a go-to morning routine that you stick by, from when you wake up to your favorite breakfast?

I usually like to plan for my week, so I’ll take a Sunday or off day to look at my training schedule, look at where I need to be and plan my high-protein meals. I take my mornings to look over that while I eat breakfast just so I can get it into a routine for the week. My breakfast go-tos are a parfait, an egg sandwich and then I’ll throw in a protein shake.

Is coffee in your routine?

I’m not a big coffee drinker, no. I prioritize water. Hydration’s big for me on my recovery and just overall nutrition. In terms of liquids, it’s definitely water, a protein shake or a smoothie would be my go-to, but I’m not a big coffee drinker. But I’m all for the trips with the girlies to the coffee shop, for sure.

As a traveling athlete, are there any travel essentials that you swear by, from must-have snacks to other items you need to bring?

Traveling as an athlete can be tricky when it comes to maintaining a healthy diet, but I make sure to bring along some essentials like protein-rich snacks, whether that be like protein bars or a trail mix bag. I also have a portable blender for smoothies. It’s a great way to make sure I’m getting enough protein when I travel.

What is a common misconception about a plant-based or vegan eating pattern that you wish more people knew the truth about?

I think one of the biggest misconceptions I encounter is the idea that you can’t meet your protein needs on a plant-based diet. People often ask me how I maintain that type of diet, being a vegetarian, and it surprises them to learn that it’s actually quite easy because there’s plenty of plant-based foods that are complete proteins. These proteins are just as nutrient-rich as animal proteins and can be incorporated into your diet in so many delicious ways. So even though it looks to my teammates that I’m not eating as much protein, I’m still gaining the same nutritional benefits from what’s on their plate.

Why partner with Nasoya and could you talk more about their Power of 9 campaign?

Partnering with Nasoya felt like a natural fit for me. I’ve been a fan of tofu for as long as I can remember, it’s really one of my go-to sources of plant-based protein, and I know how important it is to debunk the myths around plant-based diets, especially for athletes. The Power of 9 campaign is all about correcting the misconception that you can’t get enough protein from plant-based foods. The campaign focuses on the importance of the Power of 9, which is the  nine essential amino acids that make up a complete protein, and many people don’t realize that tofu contains all nine essential amino acids. It’s just as nutritionally complete as animal proteins.

Alongside tofu, do you have any other favorite high-protein plant-based foods or meals that you prioritize in your diet?

Tofu is definitely a staple for me, but I also prioritize other plant-based proteins like tempeh, lentils and chickpeas. I do a lot of power bowls, so all of those are usually in my bowls. They’re all great sources of protein, and they can be used in many different ways. Tempeh is great for stir-fry. I love tofu, though, because I can get super creative with it, so it doesn’t seem repetitive in my meals. I just like how dynamic it is.

What does “eating well” mean to you?

Eating well for me means prioritizing foods that fuel my body and support my performance. It’s about making sure I’m getting enough protein, especially from plant-based sources and focusing on foods with simple, clean ingredients. I think eating well also means being mindful of how the food I eat affects my energy, recovery and overall health. It’s not just about fueling for performance, but it’s also taking care of my body in a sustainable, balanced way. And I think eating well should be about feeling good and giving your body the best possible chance of that. 

Editor’s Note: This interview was edited for clarity and length.