There are many mornings when you are just rushing to get things done, so instead of sitting down to eat breakfast you just grab a fruit or put some coffee in your takeaway mug and rush out the door. In this morning rush, your breakfast suffers; and as a result your body suffers. We all know that breakfast is the most important meal of the day, but let’s just stop and think about that. Yes, we know we are supposed to eat breakfast – but what can you call a good healthy breakfast? It is easy to eat a banana or grab a handful of cereal or drink a cup of black coffee and call it breakfast. According to USDA, a healthy breakfast must include dairy, fruits, vegetables and whole grain. The common underlying factor among all these foods, you ask? Protein!
A protein-rich breakfast is an ideal breakfast for all age groups. If you eat protein for breakfast you will stay fuller for much longer and you will have long-lasting energy. Now, who does not need long-lasting energy? So if you’re looking to be more active or energetic all day, to recuperate your body or just to lose weight then a protein-rich breakfast is ideal for you. Now you may wonder, how will protein for breakfast help you lose weight? According to the International Journal of Obesity, people who ate a protein-rich breakfast were much more likely to eat fewer calories at lunch.
Here are some ideas for a breakfast with protein.
1. Dairy products are packed with protein
Eggs, milk, cheese, yogurt and all the other dairy products out there are protein-rich. The great thing about dairy products is that you have a variety of options. Don’t like eggs? How about a glass of milk with some bread and honey? Not a milk drinker? Why not make a fruit and yogurt smoothie for yourself? For those of you who have eliminated dairy, use a non-dairy beverage instead or try a cashew based yogurt. If you like to experiment in the kitchen, then try making some delicious protein-packed breakfasts. You could make oatmeal with scrambled eggs, quinoa and fruit porridge, boiled egg and cheese bagel, vegetable frittata’s and so much more. Experiment to see what you like and see what leaves you feeling full longer!
2. Avocado is a magical vegetable
Now the debate about avocado being a fruit or a vegetable could go on forever, but everyone can agree that avocados have magical properties. One avocado is rich in protein and healthy fats while being low in carbs. Do you want to know an all-time favorite breakfast which all age groups will love? Whole grain bread and honey topped with mashed avocados. To make this finger licking dish even better, add some sunny side up eggs. You will get the most perfect, and protein-packed breakfast known to man. Check out some more recipe ideas.
Learn more about the health benefits of avocados
3. Peanut butter is the king of nuts
Just two meagre tablespoons of peanut butter contain 8 grams of protein. An average woman needs 46 grams of protein per day while the average man needs 56 grams. So, by simply having a basic combination of peanut butter with bread and honey for breakfast you’re having 1/6th of your daily recommended protein intake! For an added punch of protein, you can add some chopped bananas. You could even have peanut butter with chia seeds (another great source of protein) on a bagel or peanut butter whole wheat pancakes. Homemade all natural peanut butter granola bars also make a protein-rich on-the-go breakfast. With peanut butter, your options are never limited.
4. Oatmeal can be made with a punch of protein
Usually, a cup of cooked oatmeal has around 6 grams of protein. By changing the most basic thing while cooking oatmeal, you can convert it from basic to protein filled. Swap water with skimmed milk or almond milk to make the oatmeal much tastier and richer in protein. But don’t just stop at that; you can add some chopped nuts (walnuts or almonds) or fruits (apples or blueberries) to your oatmeal. We even recommend adding some MadeGood Granola Minis to your oatmeal for a really healthy and delicious breakfast. Sprinkle some chia seeds on your oatmeal and you will have the breakfast of champions! [Editor's Note: Barlean's has chia seeds and a super seed blends with Flax, Chia and Coconut that can be added as well.]
Ideas for vegan protein sources
When it comes to making a protein packed breakfast, all you need to do is become a mad scientist in the kitchen. Stick to your basics – milk with some bread and honey or cheese, and then play around with these basic elements. A dash of protein here and there can turn the simplest breakfast into a protein-packed breakfast!
