Breakfast is said to be the most important meal of the day. Doctors generally suggest eating a healthy and heavy breakfast gives a person the boost in energy to go about with the activities of the day in full swing. Beginning the day with a hearty meal keeps the body, mind, and soul happy and satisfied. With this key factor in mind, nutritionists recommend high protein breakfast ideas that will keep them satisfied and full for a longer period of time.
With the mad rush of office, work, school, and appointments, people tend to ignore the significance of breakfast and usually skip eating a complete meal and grab something on the go. But for a healthy life, it is essential that one takes out adequate time and effort to prepare and eat a well-balanced and protein-packed meal in the morning to kick-start their day in all aspects.
Morning Suggestions For Eating Healthy
Planning for an early morning meal need not involve a lot of brainstorming. Just including some key ingredients or changing a few items in the existing food can help on achieving a greater nutrition content and high protein addition to the breakfast. Some simple, quick and high protein breakfast ideas could be
- Oatmeal with milk
Rolled oats or oatmeal is one of the most favorite breakfast recipes for men and women. This is because oats is considered extremely healthy. It helps control high cholesterol levels and is ideal for weight loss. Oats also requires very less cooking time, hence perfect for busy mornings. To increase the protein value up to 25 grams, simply cook the oats in milk instead of water. Addition of fresh fruits like apple or banana or dried fruits like almonds, prunes, dates, etc enhances the taste as well as provides the essential nutrients. A sprinkle of cinnamon or a dash of honey makes the dish heavenly.
- Egg roll
Eggs are a good source of healthy protein that one must include in everyday meal plans. A quick and simple roll can be made by rolling a tortilla or the plain old Indian chapatti with a filling of two scrambled eggs, sliced or diced onions, black beans and diced tomatoes. That is one protein packed wrap or roll on the go. One roll will give you 25 grams of protein.
- Buttered toast
Who doesn’t love a slice of buttered toast? To up the protein value of this simple breakfast idea by at least 8 grams, simply swap the tub of ordinary butter with a jar of peanut butter or almond butter. Nuts are a rich source of protein. Combined with butter, they are healthy, tasty and irresistible.
- Breakfast yogurt
If muesli is the thing for you, do have it, by all means, but with a few minor alterations. Switch over to a bowl of yogurt with cereals and fresh fruits like berries, mango, banana or any others you like. A handful of nuts and a sprinkling of seeds like sunflower seeds, pumpkin seeds, chia seeds, etc adds on the necessary spunk in the wonder bowl and add up to 12 grams.
So you do not have the time to eat breakfast. Then drink it. Nothing beats a mason jar of chilled and yummy smoothie for a breakfast. In fact, this is the easiest and nourishing high protein breakfast idea. Just whiz some non-fat yogurt with your favorite fresh fruit and some milk and you have a power packed breakfast ready to be sipped on the go. And you gain almost 20 grams of protein. You can also go green by adding vegetables instead of fruits, or both.
- Cottage cheese and banana
Cottage cheese is an excellent source of calcium. With no taste of its own, it takes up the sweet taste of the bananas when served together. This dish is super quick and super tasty. Bananas are perfect to add the required amount of protein in the meal. A single serving of this gives around 28 grams of protein.
- Breakfast muffin
These can easily be made and stored earlier. Much healthier than store bought muffins, breakfast muffins add almost 8 grams of protein to your breakfast. Team it up with a glass of milk and enjoy a hearty and healthy quick meal. One can increase the protein further by adding certain ingredients in the muffin while making them, like peanut butter, chopped nuts, milk, eggs, etc.
Pancakes are ideal high protein breakfast ideas. These incorporate milk, eggs, butter, and flour, which are all super rich in protein. Additions like honey and bananas or other fruits help in achieving a heavenly smelling, tasty dish. Pancakes are just right to start the day in a sweet and healthy manner.
- Granola bars
Ideal for snacking on the go, granola bars are a complete protein packed bars of wonder. These can be made at home using healthy ingredients like nuts, seeds, oats, honey and dried fruits. This helps cut back the sugar content generally present in packaged bars and ups the protein value to a greater extent. Chewing on granola bars keep hunger pangs at bay and keeps you feeling full for a prolonged period.
Eating Heavy Helps Lose Weight
Research reveals that people who consume protein rich breakfast feel satisfied and full for a longer time. This resulted in eating smaller portions of food during lunch time and hence reducing the calorie intake per day by a large chunk. So, if a person follows high protein breakfast ideas every day and eats well in the morning, he or she is likely to be able to manage body weight in a much better manner.