Rise and shine! It’s breakfast time.
Eating a protein-rich breakfast may help you eat less for the rest of the day. There’s evidence suggesting that protein, compared to carbs or fat, may curb your appetite and control your food intake throughout the day. That’s the reason why these days people are considering a high-protein breakfast for weight loss.
A high protein breakfast is beneficial in a variety of ways including supporting muscle growth and helping you to lose weight. Research has shown that a high-protein breakfast can have many health benefits and also make you feel fuller for longer. You may think this is because of the low glycemic index of proteins but it is actually due to the effect on ghrelin and cholecystokinin which are satiety hormones.
Also, it has been seen that; eating a high-protein breakfast may also help stall hunger impulses for up to 4 hours, according to researchers.
How protein-rich food helps to lose weight?
Protein is a macronutrient - it’s tasty, filling, and has the highest thermic effect; meaning the body uses more calories to metabolize protein, compared to fat or carbs.
By eating protein instead of carbs, you’ll find that you’ll feel full longer, have more energy, and when the craving for sweets and other junk foods hits you, you won’t be tempted.
To begin with, protein-rich diet foods are not as common as we presume them to be but don't worry, we have got you covered with these amazing and delicious protein-rich breakfast recipes.
Here is some healthy breakfast to lose weight recipes you can make that are packed with protein.
1) Strawberry Banana Protein Oatmeal - The "overnight oats" meal has been making waves lately due to its simplicity and ease of prep. All you need to do is combine a scoop of protein powder with chia seeds and mix in your favorite flavor of oatmeal, some nuts, flax seeds, almond milk, soy milk or whatever you choose to flavor it with.
Recipe:
- ⅓ cup of oats topped with 1 scoop ProNutrition whey protein powder,
- 1 tablespoon flax seeds,
- 1/2 cup of sliced strawberry & banana
How to prepare: Mix all the ingredients together and add toppings of banana and sliced strawberry. You can add dry fruits if you want and cinnamon. Flavored or unflavored protein powder is your choice.
2) Moong Dal (Green Gram) Chilla - The protein content in moong dal is high. The amino acid content is also very high, and so, it becomes a very good protein supplement. You'll thoroughly enjoy every mouthful of an outstanding stuffed moong dal chilla, made with potatoes and green peas.
Ingredients you need:
Moong dal paste (Green Gram)
- 1 chili
- 1 Ginger
- Salt to taste
- Coriander leaves
- Chopped onion & tomato
How to Prepare:
- Mix all the ingredients and make a nice paste. Then cook it on a non-stick pan.
- Voila!
- Serve it with green chutney.
3) Spinach and Egg - Egg + Spinach = Breakfast of Champions. Spinach and egg breakfast is a delicious dish with which you can identify a lot of high protein ingredients.
The ingredients you need for this recipe.
- Eggs
- Baby Spinach
- Salt
- Sliced onion/tomato as per your choice
- 2 tablespoons of Olive Oil
How to Prepare:
Keep the ingredients ready with you. Make the egg mixture, and fry the spinach, garlic, salt together and when the leaves start wilting, take them off the skillet. Then cook them together in a pan. You can also add cheese to it if you want more flavors.
4) Tofu Scramble - It is a significant source of protein, and contains all the essential amino acids. Tofu is also an excellent source of iron, calcium, and magnesium and also contains phosphorus and manganese.
Ingredients you need:
- Tofu crumbles
- Chopped veggies
- Egg(optional)
- Herbs
- Spices
How to Prepare:
- Start by chopping the tofu and crumble it with the help of a fork.
- Now heat the tofu in a pan by adding other ingredients on a medium flame for at least 5-8 minutes.
- Enjoy it with toppings of your choice.
5) Apple Cinnamon Smoothie - This apple cinnamon smoothie is a recipe that you will want to make time and time again! It’s healthy, filling, and the perfect balance of apple and cinnamon flavors.
Now forget about muffins and pumpkin pie – this Apple Cinnamon Smoothie will get your Fall morning off to the right start.
Ingredients you need:
- Apple
- Banana
- Honey
- Almond milk
- Cinnamon
- Chia seeds (optional)
How to Prepare:
- Add ⅔ cup almond milk, banana, apple, and honey in a blender. Blend until all the grit of the apple is smooth.
- Add the ice cubes and chia seeds if you want, and blend it again. Now sprinkle cinnamon in it.
6) Chickpea Scramble - If you’re looking to shake up your breakfast options a bit, consider making this chickpea scramble. It’s loaded with protein and flavor and will give you something different to try in the morning.
Ingredients you need:
- Chickpea flour
- Vegetable broth
- 1 onion
- 2 cloves of garlic
- Olive oil
How to Prepare:
- Take chickpea flour, vegetable broth, and mix them together to make a smooth batter.
- Sauté onion, garlic, and add turmeric powder, salt, and pepper. Finally, add chickpea and vegetable batter to it and keep stirring until the mixture is no longer wet.
- Add toppings of coriander seeds.
7) Avocado Toast - Vibrant and delicious, Avocado Toast adds a healthy dose of fats and fiber to your morning meal. When your morning includes a busy schedule and strict meal plan, it only makes sense to try an avocado toast. It’s quick to make, easy on your taste buds, and provides more than 20 percent of the recommended daily intake, needed to stay healthy.
Ingredients you need:
- 1 cooked egg
- 1/4 avocado on top of one slice of whole-grain toast
- 1 tablespoon of nutritional yeast
How to Prepare:
Cook one egg per slice of toast, Add 1/4 avocado per slice of toast, and sprinkle with 1 tbsp of nutritional yeast per slice of toast.
8) Protein Pancakes - Pancakes are an amazing way of satisfying your protein cravings as they have higher protein content as compared to similar size bread items.
Also, it’s a meal that is a treat but won’t take an enormous amount of time to make.
Ingredients you need:
- ½ cup of egg white
- Oatmeal
- 1% cottage cheese
- 1tablespoon of baking soda
- 1scoop ofProNutrition Whey Protein
How to Prepare:
Combine 1/2 cup each of egg whites, oatmeal, and 1% cottage cheese along with 1 teaspoon baking soda in a bowl. Cook it in the same way as you would cook a pancake, approximately one minute on each side or until brown.
Wrap up
There's nothing like enjoying a delicious breakfast in the morning to start your day off right. Check out these healthy high-protein breakfasts for weight loss recipes that are sure to help you jumpstart your day into high gear!
