High protein breakfast in the morning is the main fuel of the body to gear up and service with full energy for the whole day, so we must take healthy and High protein breakfast, whether you are rushing up for a meeting, school, college, university or for a workout.
Breakfast packed with 15 grams of protein or more will help turbocharge your mornings and might even help you eat less during the rest of the day, says Brigitte Zeitlin.
Protein is the most important part of the breakfast because it provides the best source of energy to your morning.
It also keeps you full and satisfied so you don’t need to eat again and again soon.
In this matter, you should keep in mind that you need the correct ratio of high Protein breakfast to healthy fats and complex carbohydrates to feel enough full and energized.
Most dietitians say that proteins make up between 15 and 25 of your total energy intake.
High Protein Breakfast Foods:
Here are some of the HIGH PROTEIN BREAKFAST FOODS which keeps you perfectly balanced, healthy and keeps you going all morning long.
Egg white scramble as protein breakfast
With 3.6 grams of protein in each egg white and a scramble with fresh green veggies herbs will give you enough protein and fiber to boost up your morning. You can also add a whole-grain toast by side.
Greek yogurt with fruit, nuts, and oats:
Greek yogurt is a rich source of protein it contains 17 grams per half-cup, you can also add some blueberries, strawberries or sliced peaches.
- Protein pancake.
- Egg muffin
- Protein smoothie
- Oatmeal bake with flaxseed
- Smoked salmon or turkey on toast
- Avocado toast with egg
- Protein waffles
HEALTHY PROTEIN FOODS
Most of the foods contain protein, but some are the richest protein than others.
The best sources of Healthy Protein Foods are meat, poultry, and seafood as well as eggs, nuts, and seeds.
Protein is an important part of the healthy eating side. It’s made up of amino acid and plays an essential part in repairing and building bones and muscles in our body.
Which are the best sources?
There are lots of protein foods. Eating a wide range of healthy proteins gives your body other important nutrients, including zinc, iron and other important minerals and vitamins (mostly B-group vitamins)
How much should you eat?
Most people look for 1-3 serves of either meat, poultry, eggs, fish, nuts or seeds each day.
Here are some Healthy Protein Foods
- Healthy meat, poultry seafood
- Vegetarian and vegan-friendly proteins
- Nuts and seeds
- Eggs (Healthy Protein Foods)
- Dairy Foods
TIPS FOR INCLUDING HEALTHY PROTEIN FOODS:
Choose meat and skinless poultry and include seafood or fish 2-3 times a week. Avoid processed meats like salami, deli meats, and sausages.
Take a handful (30 g) of nuts every day. You can also add it to your breakfast cereal. Boiled eggs are very portable and eggs with various combinations make great delicious lunchbox for adults and children too.
You can add soups, salads and meat sauces to extend the meal that can add extra flavor and texture to your meal, this can make your dish cheaper and lower in fat.