When there is a long day ahead, it is necessary to recharge with energy in the morning, no matter whether the work we have to do is physical or mental. According to research results, any type of activity takes up a certain amount of calories, and a protein breakfast will come in handy for everyone without exception. A protein meal will be useful for stimulating mental activity, both for those actively training and for those actively losing weight.
However, representatives of both categories need to remember that it is strictly not recommended to always have breakfast only with protein-containing products. Meals should either alternate or contain all the necessary components of the diet.
However, even if you don’t go to the gym, and you’re quite happy with your own weight, a protein breakfast eaten several times a week won’t hurt. The fact is that it is the proteins that enter our body with food that are responsible not only for the growth of muscle tissue, but for its density, for the strength of bones, and for the elasticity of the skin. They are the main building material for our body.
Scrambled eggs or an omelet eaten in the morning not only supply our body with phosphorus and calcium, but also significantly reduce appetite during the day. After any hearty protein breakfast, surviving until lunch will not be difficult.
But what other quick protein breakfast recipes exist besides the usual and, perhaps, already boring eggs?
To begin with, let us remember that in addition to beef, chicken and eggs, proteins are also found in buckwheat, oatmeal, all types of legumes, dairy and seafood, as well as in nuts, peaches and avocados.
Protein omelet with buckwheat
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As you can see, the list is quite extensive and there is plenty to choose from. You can get a protein breakfast by boiling any of the above-mentioned cereals in milk. However, if you are not a fan of cereals, then a protein omelette with buckwheat can become a real protein shake.
- For it we need 3 - 4 tbsp. boiled buckwheat and 3 chicken proteins.
- We combine everything, salt and fry in a non-stick frying pan so as not to add excess oil.
You can cook it covered to make the omelette more fluffy. Preparing this dish takes very little time, but there are no extra “bad” fats or excess carbohydrates in it.
List
To create a list of products for weight loss, you need to consider the following factors:
- not only the protein content in them, but also its ratio with fats and carbohydrates: for example, there is much more protein in pork;
- their calorie content: if you eat a piece of goose rich in protein, you will then have to work out hard in the gym to spend the 319 kcal it contains.
Therefore, always refer to the table below if you plan to lose weight using protein products. It takes both of these factors into account.
Meat, offal, egg
Fish and seafood
Milk and dairy products
As you can see, in addition to proteins, many foods contain too much fat or calories, so they are not suitable for weight loss. If only you carefully include them in your diet when you come out of a hunger strike.
Therefore, nutritionists have compiled a more accurate table of protein products for weight loss that can be consumed without fear of gaining extra pounds.
Quite an impressive table, which includes many items. So a protein-based diet cannot be monotonous and boring. Well, those who want to achieve record-breaking results should focus on products in which the amount of protein is simply off the charts and which will definitely make you lose weight.
Avocado, shrimp or chicken sandwiches
You can complement this breakfast with several sandwiches with avocado and shrimp or chicken fillet.
Poultry can be cooked the night before in a double boiler or in broth.
- It's best to tackle the shrimp first. Take 10 - 12 peeled shrimp, boil for 5 minutes in salted boiling water, then drain in a colander and while they cool, work on the avocado.
- After peeling, take out the seed and cut the fruit into slices and place them on whole grain bread (or press into puree). You can sprinkle them with lemon juice, or you can serve them straight up - the taste of this vegetable is soft and delicate, but quite noticeable on its own.
- Place shrimp or chopped chicken on top. Before us is one of the most protein-rich breakfasts possible. There are already 20 g of it in shrimp alone.
Oatmeal
Oatmeal has been considered healthy since ancient times; moreover, this dish is a traditional breakfast in a number of Western countries. Oatmeal contains vitamins, including group B, microelements necessary for the body, and fiber that improves peristalsis. It is recommended for people suffering from stomach, intestinal ailments and diseases of the biliary organs to start the morning with oatmeal.
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But not everything is as good as it seems. Oatmeal contains large amounts of phytic acid. This substance interferes with the absorption of iron, calcium and a number of other beneficial elements. Therefore, nutritionists advise reducing the consumption of this porridge and alternating oatmeal with other dishes.
Guacamole
But avocado can be used for breakfast in something more interesting than just slices sprinkled with lemon juice. For example, guacamole. This Mexican very healthy food can be either a side dish, spread on sandwiches or just a snack.
For several servings, we will need 2 pieces of ripe avocado - the fruits should be soft so that they can be easily mashed with a fork.
- Mix them with ¼ cup of chopped tomatoes, with 1 tbsp of finely chopped green onions, add ½ tbsp. lime juice, salt and pepper - the aromatic mixture for sandwiches is ready!
What to add so as not to “overwhelm”
Sandwiches made with healthy ingredients are a good start to the day. However, it is important not to spoil the effect of this dish. Here are the basic rules:
- Don't get carried away with quantity. Eating 1 piece is a diet, and 5 is already overeating, despite all the benefits of the products used.
- Watch your drinks. Give preference to herbal or green tea, black coffee, coffee with a spoon of cream, a decoction of your favorite berries, but refrain from adding sugar.
- Avoid store-bought drinks—sweetened sodas, boxed juices, and tea drinks. They contain so many refined carbohydrates that all the benefits of breakfast diets will come to naught.
Cottage cheese casserole
In addition, the above-described curd mixtures make an excellent “salty” casserole without excess carbohydrates.
- To do this, add 1 egg, 50 g of grated cheese, ½ of a 200 g can of olives (without liquid) to the resulting amount of cottage cheese, mix everything and bake in molds for about 20 - 25 minutes at 180 degrees.
Serve hot or cold - the advantage of this casserole is that it is delicious in any form.
You can add chopped bell peppers, broccoli or seafood to this base to taste. The taste is spicy, light and unusual. And, most importantly, no extra carbohydrates!
For those who like to pamper themselves with baked goods in the morning, but do not want to overdo it with wheat flour, there are also options.
What to eat for breakfast with proper nutrition?
Breakfast is the most important thing for the day ahead. It energizes and starts metabolism. What breakfast was like determines whether the day will be productive. Breakfast should be complete and not just a cup of coffee. It should include proteins, slow carbohydrates and healthy fats.
The ideal breakfast is porridge. Cereals contain many vitamins and minerals necessary for the normal functioning of the body and cleansing the intestines. The most commonly consumed porridge is oatmeal. But there are many other healthy cereals.
A good option for breakfast is natural yogurt and muesli with fruit. Suitable omelette with cheese, boiled eggs, vegetable salad, cottage cheese.
But it’s better to avoid sausages and coffee in the morning. There is no benefit from them. If you cannot do without coffee, then it is better to drink it after meals and with milk.
Buckwheat-banana pancakes
We already know that this cereal contains enough proteins to be considered a complete component of a protein breakfast. Buckwheat flour is no exception. Let’s replace wheat with it and a healthy breakfast is ready!
Ingredients
- Buckwheat flour – 1 tbsp.
- Milk - 1 tbsp.
- Chicken eggs - 4 pcs.
- Banana - 1 pc.
- Sugar - 3 tbsp. l
- Baking powder - 1/2 tsp.
- Salt - a pinch
- Vegetable oil for frying
Preparation
- Separate the whites from the yolks and mix the latter with milk.
- In a separate bowl, combine all the dry ingredients except salt: flour, sugar, baking powder.
- Mix the egg and flour mixture, stirring everything so that there are no lumps left.
- Beat the egg whites with salt until they form a stable foam.
- Gently stir them into the dough with a spoon, but not until smooth! It is important that they do not settle, so they should be visually “readable” in the total mass.
- Cut the banana into slices 5 mm thick.
- Place about 1 ½ tbsp of dough on a hot frying pan and press 3 banana slices into it. Brown on both sides.
Serve these buckwheat pancakes hot, sprinkled with powdered sugar or syrup.
Healthy breakfasts for every day - proper nutrition
To stay full for a long time and maintain a good figure, breakfast should contain proteins and complex carbohydrates.
Complex carbohydrates take a long time to digest and satisfy hunger well, provide the body with energy, improve brain function and concentration.
These include:
- Wholemeal bread;
- Cereals: buckwheat, oatmeal, pearl barley, barley, unpolished rice;
- Vegetables;
- Berries;
- Unsweetened fruits.
Proteins, as well as complex carbohydrates, saturate the body with energy and nutrients and nourish muscles. Therefore, they must be present in the diet.
These include:
- Eggs;
- Cottage cheese;
- Boiled lean meat and fish;
- Cheese.
Syrniki
Cottage cheese is good not only on its own, but also in the form of cheesecakes. Thanks to him, such a sweet dish will still be considered protein.
- To prepare cheesecakes, mix 200 g pack of dry cottage cheese, an egg, 2 tablespoons of semolina, salt, sugar and add a handful of pre-soaked dried fruits to your taste (raisins, dried apricots, dried cherries).
- You can fry cheesecakes either with or without oil in a non-stick frying pan. The latter option will provide not only a protein breakfast, but also a dietary breakfast.
Serve them well hot, topped with sauce: beat natural yogurt without additives with banana and frozen berries in a blender. Add sugar if desired.
More details about the dish
Of course, if you generously butter a bun, this is unlikely to have anything to do with dietary nutrition. But it’s worth replacing the butter with cheese and egg spread, and the baked goods with crispbread or whole grain bread, and you’ll get the breakfast of a champion!
It is important to create a recipe for a diet sandwich according to the rules of a healthy diet - and voila, a familiar and quick dish is already becoming truly healthy.
Please pay attention to the following points:
- Bread. We take wholemeal rye, slightly dried (fewer fermentation products) or bread with whole grains or bread with bran. Store-bought breads and lean flatbreads without yeast (lavash, pita bread, etc.) are also suitable.
- We do not use butter, mayonnaise or industrial ketchup sauces.
- For meat fillings, we choose chicken, turkey, rabbit, and lean veal.
- We give priority to raw products. We steam, boil or bake the remaining ingredients - frying is not suitable for us, frying oil adds calories.
Protein coconut pancakes
And for those who like to try and cook something unusual, we suggest frying coconut pancakes for breakfast.
Ingredients
- Coconut flour – ½ tbsp.
- Coconut flakes – 3 tbsp + 3 tsp for sprinkling
- Chicken whites – 2 pcs.
- Banana – 1 pc.
- Coconut milk – ¼ tbsp.
- Baking powder – ½ tsp
Preparation
- Puree the banana with a blender and mix it with flour and milk. Add baking powder and coconut flakes.
- Beat the whites with salt until stiff foam and mix into the dough.
- Pour into a hot non-stick frying pan and fry on both sides.
Sprinkle shavings onto an already fried pancake, pour syrup over it, or add any berries and fruits.
As you can see, when you hear the phrase “protein breakfast,” you don’t necessarily need to take a chicken breast out of the refrigerator or break eggs into a frying pan. There are many other equally useful, but much more interesting recipes!
News
news 11/29/2016
15 Hearty Protein Breakfast Recipes
A boost of energy in the morning
Want to start your day right? Add protein to your breakfast. Scientists believe that it is he who prevents you from getting hungry quickly. Moreover, it will help you eat less during the day.
from Greek yogurt
Greek yogurt is thicker than regular yogurt and has more protein, about 23 grams per cup. In addition, it is rich in calcium, essential for bones, and potassium. For a filling breakfast, add a layer of yogurt and berries and a layer of fiber-rich cereal. Tip: Before serving, stir in the whey that separates from the yogurt; it contains a lot of protein.
Chia seed pudding
Remember the house plants that had to be grown in clay pots? It turns out that the seeds of this plant are rich in nutrients. 2 teaspoons contain 5 grams of protein and 10 grams of fiber. If you put these seeds in liquid, they will turn it into a thick pudding. Pour 2 teaspoons of seeds into half a glass of milk and leave in the refrigerator overnight. In the morning you can eat it with fruit and honey.
Protein-rich cereal
Not all cereals are prepared the same. Some are made only from grains, so they don't have enough protein. But some of them contain nuts, seeds and soy protein. Choose cereals that contain at least 8 grams of protein and 5 grams of fiber per serving. This combination will defeat hunger in the morning.
Vegetable omelet
Eggs are a great way to start your day, with each egg containing 5 grams of protein. If you only want one thing for breakfast, make an omelet. Mix eggs with salt and pepper, add fried vegetables and cheese. Cook for 4-5 minutes over medium heat, then place in the oven and bake for 10-15 minutes.
Smoked salmon
Yes, fish for breakfast. Smoked salmon is a Scandinavian breakfast staple, and for good reason: 100g of salmon contains 20g of protein and heart-healthy omega-3 fats. You can add it to an omelette or eat it the traditional way as a salmon and cream cheese sandwich.
Waffles with nut butter
Reserve the maple syrup and spread your favorite nut butter (peanut or almond) on a white flour waffle or toast. The oil is rich in protein (7 grams per 2 teaspoons), healthy fats and vitamins. According to scientists, regularly eating nuts improves heart health and helps you lose weight. You can also add a teaspoon to your porridge or smoothie.
Canadian sandwich with bacon and egg
Craving bacon? Make a Canadian sandwich. A two-piece serving of lean pork contains 12 grams of protein and less than 2 grams of fat. Place them on a white bun and add an egg, you will be pleased. Scientists have proven that people who eat eggs in the morning eat 22% fewer calories at lunch than those who eat bread rolls.
Homemade cottage cheese with fruits
Cottage cheese is considered the main product for weight loss and here's why: half a cup provides 12 grams of protein. It is a source of leucine, an amino acid necessary for muscle building. Choose low-fat, unsalted cottage cheese and combine it with fruit, or add it to your morning smoothie or porridge.
Scrambled eggs with black beans
You can jazz up regular scrambled eggs with roasted peppers, black beans, and a small piece of cheddar cheese. Beans are full of protein—7 grams per quarter cup—fiber and disease-fighting antioxidants. As an immunity bonus, you'll get vitamin C from peppers.
Chicken or turkey sausages with eggs and toast
Like other meat products, pork sausages are a source of protein. But they contain a lot of saturated fats, which increase cholesterol. Opt for leaner chicken or turkey options. Serve with eggs, white toast, fruit, or add it to an omelet or quiche.
Quinoa porridge
These white grains are actually tiny seeds and are very high in protein, with 8 grams in one cup. For breakfast, you can cook quinoa porridge like oatmeal, add cinnamon, fresh fruit or nuts to it.
Fruit smoothie with protein
Blend fruit and protein into your morning smoothie. Start with some fruit, such as bananas or berries, a cup of milk and a few ice cubes. To increase the amount of protein, add Greek yogurt or protein powder. You can add a spoonful of cocoa for a chocolate flavor.
Greek yogurt pancakes
Greek yogurt gives pancakes their distinctive flavor and also adds protein. To prepare, mix it with eggs and cream, then add pancake mix. Garnish a stack of pancakes with yogurt and fruit.
Overnight oatmeal with nuts
Don't have time to cook porridge? No problem. In a couple of seconds it can be prepared differently. Mix equal parts of porridge and milk, put in the refrigerator overnight, there it will swell. In the morning, add cinnamon, and for protein - nuts or flaxseeds. It can be eaten cold or heated in the microwave.
Breakfast burrito
Morning is a great time to use up what's left over from the evening. Dice day-old chicken, steak or pork and add fried eggs. Wrap everything in a white tortilla, add salsa and a few slices of avocado. Are you in a hurry? Wrap your burrito in foil so you can eat it on the way.
