Protein is known to be one of the micronutrients that play a significant role in building every body part. It is the building block for the blood enzymes, vitamins, hormones, cartilage, bone, and muscle. This is why consuming protein is essential for a balanced and healthy diet.
Suppose you cannot consume enough protein regularly. In that case, it can cause a lot of weak hair & nails, immune issues, and muscle loss. Here are the best ten high-protein breakfasts for starting your day:
Protein Smoothie
Smoothie is one of the best breakfasts to be included in your daily diet, especially if it is summer season. Add flax or chia seeds, walnuts, nut butter or soy milk to boost your protein.
Protein powder can also be added in preparing probation smoothies. You can pair your drink easily with frozen fruits, kale, spinach, and oats and start your day with a protein-packed meal.
Egg Muffins
They are the best for people with a savoury breakfast. You need to add whisk eggs and muffin batter in a pan. Every eff provides 6 grams of protein. Add more fibre, peppers, spinach and onions before baking. The egg muffin can eb eaten immediately, or you can freeze it for future use. Also, it can be paired with the English muffin and toast to have a well-rounded breakfast.
Pizza
You do not have to wait for dinner to have a pizza meal. You can easily prepare a protein-loaded pizza with goat cheese, mozzarella, cherry tomatoes, eggs, spinach and basil. Along with these ingredients, chopped sausage can also be added for the protein boost.
Cheese and eggs will allow you to consume a lot of protein, and vegetables will help provide vitamins and fibre. Make a whole-wheat crust pizza if you want to add a lot of fibre.
Grilled Cheese
Cheese is a good source of protein. A cheddar cheese slice provides 4 grams of protein. On the other hand, a piece of Swiss cheese provides about 6 grams of protein. Adding two cheese slices to a whole wheat grain bread can make your meal rich with protein. Also, you can add spinach and tomato slices to make it more flavourful and healthy.
Chia Pudding
Chia seeds are already loaded with lots of nutrition. They are also a great source of omega-3 fatty acids, fibres, healthy unsaturated fats and antioxidants. Also, they are a great source of manganese, phosphorus, magnesium and calcium.
To start making chis seeds pudding, mix milk and chia seeds in a ratio of 4:1. Then honey and cinnamon can be added and topped with fruits. To make it more healthy, you can add nuts or peanut butter.
Yogurt Parfait
The yogurt parfait is one of the best ways to consume a nutritious and highly protein diet, even if you only have a little time to make a full-fledged breakfast. You can use Greek yogurt comprising 10 grams of protein for every 100 grams, which is better than regular yogurt.
Besides protein, Greek yogurt is a rich protein source that can help promote bone health. You can top up the yogurt with granola, fruits and sliced almonds for breakfast. Also, you can sprinkle some chia seeds to add Omega-3 acids to your diet.
Nutty Oats
Overnight oats can be a great breakfast if you have early work the next day. You can prepare it quickly a few nights before you plan to consume it, especially when you are short of time. You can add some oats and milk and allow them to soak overnight. To ensure you have enough protein the next day, try using cow’s, pea, or soy milk. Add almonds or green yogurt and top up with fruits or nuts. Oats are light and perfect fro everyday breakfast. You can make the combinations as per youyr flavour.
Huevos Rancheros
It is a traditional protein-rich meal and is quite popular in the United States. To start eating, heat tortillas, sprinkle salsa, and top up with fried eggs and many refried beans. Garnishing with cilantro will add a lot of flavour. You can serve the dish with sauteed ham, potatoes and onions on its side.
Eggs and beans are rich in protein; when consumed with ham and cheese, they will increase the protein content further. Also, beans have loads of health benefits as they contain phytochemicals that can improve the blood’s cholesterol level and reduce chronic inflammation markers. Try including this protein-rich breakfast regularly, especially if you go to the gym early in the morning.
Feta and Avocado Toast
The avocado toast is high in protein and is topped up with feta chees to create a wholesome meal for breakfast. Feta cheese is commonly used in the Mediterranean diet and has many health benefits, including minimizing diabetes risk, controlling blood sugar, improving heart health, etc.
Banana Toast and Peanut Butter
Toast whole wheat bread and start topping it with peanut butter and strawberries. Peanut butter is said to have 7 grams of protein in every two tablespoons of peanut butter. Also, every slice of wheat bread will have 4 grams of protein.
Whether you want to lose weight, build muscles or need to increase your energy every day. Having a protein-rich breakfast is the key for you. With these high-protein breakfast foods like butter, Greek, yogurt you can easily consume 20 grams of protein. Keep up with these breakfast ideas and try making them every other day to be an expert.