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"Eating at least 30 grams of protein at breakfast can help you feel full and less hungry later in the day," says Amy Goodson, RD, a dietitian and nutrition consultant based in Dallas, Texas. "It's great for women looking to lose weight." The problem, she says, is that proteins take longer to digest than traditional foods for breakfast, high in carbohydrates like cereals or muffins. And the longer you digest, the less hungry you are and the more you'll be able to meet your healthy eating goals.
For example, in a recent study, people who started their day with between 30 and 39 grams of protein ended up consuming 175 fewer calories at lunch. And, in a nutrition-related metabolism study, dieters who increased their protein intake to absorb 30% of their daily caloric intake of protein lost about 11 pounds in 12 weeks.
Nevertheless, if you have ever tried to follow a high protein diet, know that it's not always easy to increase your protein intake … especially if your arsenal of recipes does not contain high protein breakfast ideas.
That's why we asked nutrition experts to be creative and share their protein-rich breakfast ideas. Whether you like sweet or salty, exotic or comforting, vegan or paleo, moved or seated, there is something everyone will love about this list.
Oatmeal flakes baked with blueberries and almonds
Oatmeal alone is a delicious breakfast full of fiber and whole grains, but you can supplement it and enrich your nutrition by adding protein-rich ingredients, such as flax chia, soy milk or almond, or protein powder, says Kimberly M. Neva, MS, RD, dietitian and bariatric specialist at the Loyola University Medical Center. His favorite dish is a cup of oats topped with a protein powder, a tablespoon of flax seeds and a cup of blueberries. That's right, you can incorporate flavored or unflavoured protein powder directly into your oatmeal.
Per serving: 329 calories, 21 grams of protein, 11 grams of fat, 50 grams of carbohydrates, 8 grams of fiber
Cups of oat yogurt
Another option to increase the protein content of your oatmeal is to add a few spoonfuls of Greek yogurt, says Neva. Sprinkle with cinnamon for more flavor. "It contains 11 grams of protein per serving and is easy to take with you," she says. "Plus, you get healthy fillers and probiotics." One serving is a cup of oats and 4 ounces of flavored Greek yogurt and low in fat.
Per serving: 196 calories, 15 g protein, 5 g fat, 33 g carbohydrate, 6 g fiber
Mini Frittatas with Eggs
If the eggs for breakfast seem boring, try these individual frittatas, Neva explains. Mix 2 whole eggs and 1 additional egg white with 2 ounces of sauteed vegetables. For even more protein, add 3 ounces of turkey sausage. Simply pour the mixture into muffin cups and bake at 350 degrees Fahrenheit until you can insert a knife into it and come out clean (in a muffin tin pan). standard size, it will be about 20 to 25 minutes). One serving corresponds to two egg cups. It's a perfect option if you're not in the morning, because they can be prepared in advance and warmed up quickly when you leave the door, she adds.
Per serving: 353 calories, 31 grams of protein, 17 grams of fat, 17 grams of carbohydrates, 2 grams of fiber
Egg with Turkish dish
Looking for an exotic flavor? Try this modified version of a popular Turkish dish, courtesy of Marina Rsser, nutritionist and recipe author. Sauté the red onions, garlic, frozen spinach and chopped peppers in a little olive oil. Once the vegetables are softened, add an egg and finish cooking. Garnish with Greek yogurt, lemon juice and salt. "The combination of creamy yogurt, scented olive oil, spicy chili and lemon is irresistible," she says.
Per serving: 200 calories, 15 g protein, 12 g fat, 11 g carbohydrate, 1 g fiber
Cottage cheese bowl
Many people neglect to take low-fat cottage cheese to increase their protein intake. Nutrition, taste, cost and ease of preparation make it a great addition to your breakfast rotation, says Rsser. (Note: Low fat cottage cheese has more protein per serving than full, though both are good options.) She recommends filling a bowl with 1 cup of cottage cheese, mixing in a cup of black beans and garnish with tomatoes, paprika, salt, pepper.
Per serving: 240 calories, 28 g protein, 5 g fat, 20 g carbohydrate, 4 g fiber
Check out these three cottage cheese bowls to inspire you:
Chocolate and peanut butter boiled
Sometimes, just take something sweet at breakfast and with this simple dish you can have your protein and the taste you want, says Rsser. Mix the cooked oat cup, 2 tablespoons of natural peanut butter, 1 teaspoon of black cocoa powder and banana. Cover with yogurt or milk of your choice.
Per serving: 363 calories, 16 grams of protein, 20 grams of fat, 52 grams of carbohydrates, 4 grams of fiber
Mint Quark Shake
Ever heard of quark? This is a German style yogurt, similar to Greek yogurt, but with more protein and a texture similar to that of cheesecake. This thicker consistency makes it ideal for preparing a decadent and creamy protein shake. And remember that a protein shake does not always have to be sweet, Rsser adds. His favorite concoction: a cup of cottage cheese, a cucumber, a few mint leaves, a cup of milk and a pinch of salt.
Per serving: 109 calories, 15 g protein, 3 g fat, 6 g carbohydrate, 0 g fiber
Shashuka
This dish consisting of eggs, onions and tomatoes is a staple of breakfast in Israel. In fact, the name literally means "breakfast," says Rsser. Just cook a sauce made from a cup of chopped onions, a half-chopped red pepper, a tomato and a teaspoon of paprika. Place two cooked eggs on a slice of whole grain bread and smother it in the sauce. Cover with parsley leaves, red pepper flakes, salt and pepper for more flavor.
Per serving: 237 calories, 17 grams of protein, 10 grams of fat, 21 grams of carbohydrates, 4 grams of fiber
Crunchy scrambled eggs
Take your basic scrambled eggs to the top level by adding 2 tablespoons of seeds (pumpkin, sunflower seeds and / or linseed), 4 chopped cherry tomatoes and a cup of cooked two-egg arugula. This combo adds protein, fiber, flavor and a satisfying crunch to an otherwise ordinary dish, says Rsser.
Per serving: 219 calories, 16 g protein, 16 g fat, 3 g carbohydrate, 1 g fiber
Toast Smoked Salmon
Fish is an excellent food for breakfast. Not only does it contain a ton of protein, but healthy omega-3 fatty acids can help everything from skin to brain. Breakfast is a matter of simplicity. Rsser recommends simplifying things by putting 3 oz of smoked salmon or trout on a slice of whole-grain toast. Optional toppings include cottage cheese, grated horseradish, Dijon mustard, chopped parsley, chopped dill, chopped chives, lemons, or salt and pepper.
Per serving: 169 calories, 20 grams of protein, 5 grams of fat, 11 grams of carbohydrates, 2 grams of fiber
Perfect yogurt
Start your day off right with a simple parfait consisting of a container of Greek yogurt, a cup of fruit and a cup of muesli, suggests Sonja Kukuljian, Ph.D., RD, Executive Director of Nutrition at Freedom Foods. Muesli is a whole grain cereal often eaten uncooked. There are many variations, so choose a high fiber and a low sugar content; Kukuljian suggests a solution containing barley because it contains both fiber and protein.
Per serving: 188 calories, 7 g protein, 8 g fat, 23 g carbohydrate, 3 g fiber
Poached eggs with sourdough
Put Kukuljian up to date by putting an egg in a little vinegar. Add a slice of whole wheat sourdough bread (source of pre- and probiotics) and a teaspoon of olive oil, and you get a hearty and healthy meal.
Per serving: 173 calories, 9 g protein, 9 g fat, 15 g carbohydrate, 2 g fiber
Vegan protein muffins
Rebecca Cafiero, certified holistic and holistic health nutritionist and TEDx speaker, explains Rebecca Cafiero. Protein is an important part of the vegan diet. You can still eat a lot without touching an animal product. Her favorite herbal breakfast consists of muffins prepared by preparing a cup of gluten-free oats in a cup of pea protein milk (like Ripple) and adding a teaspoon of coconut oil, a spoon almond butter, a teaspoon of flax seeds, cinnamon and a cup of blueberries. Mix to obtain the consistency of a muffin. You can eat it immediately or put it in muffin pans and bake at 350 degrees Fahrenheit for about 20 minutes for a portable breakfast.
Per serving: 263 calories, 9 grams of protein, 17 grams of fat, 21 grams of carbohydrates, 5 grams of fiber
Vegan smoothie
Protein smoothies are a healthy, proven breakfast, but vegans can feel left out because they do not make whey protein or eggs. Cafiero says that there is no problem, there are plenty of protein powders suitable for vegans. She likes to mix 1 spoon of brown pea and brown rice protein powder with 1 teaspoon of coconut oil, 1 teaspoon of flax, 1 cup of protein pea milk, a handful of spinach, a cup blueberries, stevia and cinnamon to your taste. This provides a healthy portion of protein with essential fats, vitamins, fiber and micronutrients.
Per serving: 292 calories, 33 grams of protein, 12 grams of fat, 12 grams of carbohydrates, 3 grams of fiber
Mini Quiches Without Crust
You can not go wrong with eggs and morning vegetables, and you can have both in these quiches without rind, "says Jennifer Clemente, M.S., certified nutritionist. Simply mix 6 eggs with any type of vegetables you like, a cup of chopped sweet potatoes, an asparagus spear, a cup of kale and a cup of red onion: his favorite seasonings are like garlic, sea salt, parsley and coriander. Bake at 350 ° C until you can insert a knife and come out clean. This gives 3 servings and is loaded with fiber, protein and an incredibly wide range of nutrients, including vitamins A, C, E, K, B1, B2, B6 and B12, as well as folate and chrome, she says.
Per serving: 190 calories, 12 g protein, 9 g fat, 11 g carbohydrate, 2 g fiber
Collagen Shake
In the world of protein powders, collagen deserves more love, Clemente says. Collagen powder is a pure, cheap, tasteless protein that dissolves well in shakes. She likes to mix 2 spoonfuls of tasteless collagen powder with 1 cup of vegetable milk, 1 cup of berries, 1 tablespoon of chia seeds and 1 tablespoon of nut butter. The best part? Collagen is not an ordinary protein. It can give you glowing skin, reduce joint pain, strengthen nails, hair and teeth, and can improve bowel conditions and digestion, she adds.
Per serving: 384 calories, 32 grams of protein, 18 grams of fat, 22 grams of carbohydrates, 11 grams of fiber
Toast with avocado
Toast with avocado is the breakfast food most popular now, and for good reason. It provides a good dose of fat and fiber. But that can be improved, says Alana Kessler, M.S., certified nutritionist. Give your plate a nutritional boost by putting a boiled egg and avocado on a slice of toast and sprinkling a tablespoon of nutritional yeast. This adds filler proteins and B vitamins.
Per serving: 270 calories, 15 grams of protein, 15 grams of fat, 20 grams of carbohydrate, 8 grams of fiber
Protein pancakes
Now, you can always have your favorite breakfast dish and protein also with this recipe, courtesy of Charlie Seltzer, MD, a weight loss doctor. Simply mix until you get 1/2 cup of each egg white, oatmeal and 1% cottage cheese with 1 teaspoon of baking soda. Cook the dough like a pancake , about a minute on each side or until they are golden brown. These pancakes can help reduce your risk of cardiovascular disease and contain a lot of protein for the amount of calories. Plus, it promises that the finished product does not have the taste of eggs or cottage cheese!
Per serving: 320 calories, 35 g protein, 5 g fat, 32 g carbohydrate, 4 g fiber
Protein breakfast sandwich
When you hear "breakfast sandwich", you probably think of egg McMuffins. The Seltz sandwich recipe, however, contains protein and fiber for a minimum of calories without sacrificing taste. Start with a grilled English muffin with a high fiber content. Add an egg, a slice of cheese and two slices of bacon or Canadian ham. Do not hesitate to wrap it in wax paper if you miss that fast food sensation.
Per serving: 365 calories, 30 g protein, 18 g fat, 27 g carbohydrate, 8 g fiber
Eggs-n-Green
Leafy greens are one of the best foods you can eat for your health, but most of us do not like to find them simple. So try them as a nest for eggs, as recommended by Brooke Alpert, R.D., author of The Diet Detox. Grab several large handfuls of green vegetables (spinach, kale, mustard, etc.) and put them in a hot pan. Stir until withered, about a minute. Garnish with two eggs cooked to perfection. Add a little salt and pepper and enjoy.
Per serving: 192 calories, 15 g protein, 8 g fat, 14 g carbohydrate, 2 g fiber
Omelette
How are we so far in the list without even mentioning the clbadic omelette? Think of it as solved. Omelettes are a great way to combine eggs with tasty vegetables, meats and cheeses for a nutritious, protein-rich breakfast. "My favorite omelet is two eggs cooked with a cup of mushrooms, a cup of chopped onions and an ounce of feta cheese, garnished with basil and tomatoes," says Elin Stman, Ph.D., researcher in nutrition and nutrition. founder of Good Idea. "Eggs are an excellent source of protein, vegetables of different colors are full of polyphenols and cheese brings calcium and flavor."
Per serving: 215 calories, 16 g protein, 15 g fat, 5 g carbohydrate, 1 g fiber
Tofu Scramble
Surprise: drafts do not have to be eggs. You can still get the taste and protein by replacing a cup of tofu in the eggs, says Shahzadi Devje, R.D., a certified diabetes educator. Not only does tofu provide protein, but it's also an excellent source of calcium, magnesium, iron and zinc, she says. All you do is mash the firm tofu and mix a mixture of sauteed onion, garlic and red pepper (or your favorite vegetables). Then cook on the stove. She recommends serving your fight with sprouted bread, roti or potatoes at breakfast.
Per serving: 153 calories, 16 grams of protein, 8 grams of fat, 7 grams of carbohydrates, 4 grams of fiber
Almond Butter Cookies
Do you want something simple, protein and toppings that does not require any preparation or cooking? Devje's super easy favorite breakfast consists of 2 Wasa rye crackers, divided into 2 tablespoons of almond butter and sprinkled with a tablespoon of dried seeds and fruits. Add a glbad of soy milk and you get a serving of protein in less time than you need to find a recipe.
Per serving: 357 calories, 12 grams of protein, 22 grams of fat, 35 grams of carbohydrates, 7 grams of fiber
Vanilla and almond pudding
Chia seeds are full of protein and fiber, but that does not make them fervent because of their taste for their ability to add a pudding texture to sweet treats. Try this recipe from LA-based dietician Danielle Judson: combine 3 tablespoons of chia seeds with 1 cup of unsweetened almond milk (or any other herbal milk of your choice), 2 spoons tablespoons almond butter, 1 teaspoon vanilla and a pinch of cinnamon in a mason jar. Glue everything in the refrigerator overnight. In the morning add a pinch of blueberries and almonds and you will have pudding for breakfast.
Per serving: 446 calories, 17 grams of protein, 35 grams of fat, 29 grams of carbohydrates, 22 grams of fiber
Oatmeal chocolate oatmeal at night
If even cooking oatmeal exceeds your abilities in the morning (and you will not have any judgment on our part!), Oatmeal overnight is the perfect solution. Try this nutrient-rich, high-protein variety, courtesy of Lauren Harris-Pincus, MS, RN, author of the Protein-Packed Breakfast Club. Combine oat cup, 1 cup unsweetened almond milk, 4 ounces Greek yogurt, 1 teaspoon chia seeds, 1 scoop of chocolate whey protein powder and a pinch of seeds pomegranate. "The balance between protein and fiber from oats and fruits will delay digestion and help you maintain your energy level much longer than a high carbohydrate meal." Plus, chia seeds absorb up to 10 times their weight in water to help you stay full, "she says.
Per serving: 415 calories, 30 grams of protein, 15 grams of fat, 42 grams of carbohydrate, 8 grams of fiber
Bread pudding in a cup
The bread pudding is the ultimate comforting food of the morning, but it does not necessarily have to act from a caloric bomb. Indulge yourself with this healthy version of Harris-Pincus. Mix one egg, 2 tablespoons of vanilla whey protein powder, one sachet of stevia and 2 tablespoons of milk. Stir in the cup of chopped apple and a slice of cubed whole bread. Pour into a cup and microwave for a minute. Garnish with cinnamon.
Per serving: 291 calories, 32 grams of protein, 8 grams of fat, 23 grams of carbohydrates, 3 grams of fiber
Breakfast
Four ounces of smoked salmon on a paleo wrap with roasted vegetables, greens and 1/4 avocado make up the breakfast of choice for Elizabeth Trattner, chef and specialist in integrative medicine. "This delicious package is rich in fiber and healthy fats, so you can stay full longer and help you lose weight and lower cholesterol," she says. The best part, though, is how customizable this is. Swap the low-carb wrap for a whole-grain wrap, swap the salmon for chicken or eggs and use any type of veggies that you like.
Per serving: 327 calories, 29 grams of protein, 16 grams of fat, 22 grams of carbohydrates, 15 grams of fiber
Hard eggs and quinoa
Make a jackpot at the weekend: heat the water to the boil on the stove, place 6 eggs in the pan, cover and remove from heat. Let it sit for 12 minutes. Goodson suggests pairing 2 boiled eggs with a cup of cooked quinoa, also high in protein, and berries.
Per serving: 237 calories, 15 grams of protein, 10 grams of fat, 20 grams of carbohydrates, 3 grams of fiber
Tacos Breakfast
Tacos are a staple at any time, as shown by this breakfast tacos recipe, courtesy of Jerlyn Jones, M.S., R.D.N. Take a package of whole grains, add a cup of black beans, 2 scrambled eggs, lettuce, salsa and 1/4 cup of avocado. Beans and eggs provide protein, while avocado provides healthy fats and vegetables bring vitamins. Moreover, it is perfectly portable.
Per serving: 476 calories, 22 grams of protein, 20 grams of fat, 47 grams of carbohydrates, 14 grams of fiber
Crunchy Toast
Who does not like toast in the morning? But the butter and plain jam variety is little better than a donut in nutrition. Add protein and nutrients with Jones toast. Start with a slice of whole grain bread, spread it with 1 tablespoon of walnut butter of your choice and sprinkle with 1 tablespoon of chia seeds. This combo provides protein with a high dose of fiber and fat.
Per serving: 237 calories, 10 grams of protein, 14 grams of fat, 21 grams of carbohydrates, 10 grams of fiber
Mocha protein
Good news for coffee lovers: increasing your protein intake at breakfast can be as simple as adding a serving of protein powder to your great coffee. This genius trick comes from Adrienne Daly, a nutrition coach based in Houston. His favorite is getting a Starbucks Cold Brew and a serving of chocolate protein powder to make it a mocha.
Per serving: 113 calories, 20 g protein, 1 g fat, 4 g carbohydrate, 0 g fiber
Turkey and salsa
It's not because it's a meal that you can not eat it at breakfast. In fact, last night's leftovers can make some of the most nutritious breakfasts, says Daly. Meat and vegetables, staple foods for dinner, can easily be warmed up and enjoyed. His go-to is 6 ounces of minced turkey cooked to 93% lean, covered with a little salsa for more flavor.
Per serving: 192 calories, 24 grams of protein, 10 grams of fat, 0 grams of carbohydrates, 0 grams of fiber
Turmeric eggs
The scrambled eggs turn into a whole new meal by adjusting the spices and other supplements. Scramble two eggs, add grated cheese and spices such as turmeric, cayenne and cumin, said Josh Ax, a registered nutritionist, author of Eat Dirt and co-founder of Ancient Nutrition. This is a simple way to add more nutrition to your proteins. "If you've never incorporated rich turmeric into your morning meals, get ready for an experience that will change your life," he says. "It has been proven that this powerful plant helps regulate cholesterol and control blood sugar levels."
Per serving: 240 calories, 18 grams of protein, 18 grams of fat, 0 grams of carbohydrates, 0 grams of fiber
Mediterranean muffins
Eggs, canned salmon and feta are the only ingredients in the Mediterranean breakfast muffins made by Rima Kleiner, M.S., R.D., author of Dish on Fish. They can be simple. Simply combine 2 eggs, 2 ounces of salmon and a cup of feta, then bake them in muffin cups (set the oven at 350 degrees) for about 20 to 25 minutes. Their nutrition, however, does not include any basic element. They contain a lot of protein and healthy fats, all in a portable and tasty package. Make a big jackpot and freeze the extras in the microwave on busy mornings.
Per serving: 300 calories, 27 grams of protein, 22 grams of fat, 2 grams of carbohydrate, 0 grams of fiber
Vegan toast with hummus
If you like the salty breakfast, this hummus toast by Minimalist Baker will satisfy your cravings and delight you. Grill 2 slices of sprouted wheat bread, then garnish with 1/4 cup hummus, 1 tablespoon hemp seeds and 1 tablespoon roasted and unsalted sunflower seeds for additional protein intake.
Per serving: TK calories, 16g protein, TK g fat, TK g carbohydrate, TK g fiber
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