The word breakfast is the most important meal of the day is now known to all of us, small and large. However, the rush of leaving home in the early morning hours to go to work, the so-called “timelessness” or the charm of starting the day with a cup of coffee often distracts us from this breakfast.
Starting the day with a meal and adding extra protein to breakfast gives us all the energy needed during the day. Thanks to a protein-rich breakfast, it is possible to keep our appetite under control during the day and therefore avoid unnecessary snacks. Studies in this context show that a high protein breakfast results in a greater reduction in hormones that make you feel hungry compared to a high-carb breakfast.
To start your day properly, be sure to try these protein packed breakfast recipes that I have prepared for myself and recommended to you. Each of these breakfasts we prepare contains more than 20 grams of protein. This gives you energy throughout the day. Here are the kinds of breakfast that will energize you in the mornings.
Cheese Egg Bread
You can make much healthier than classic breakfast sandwiches. You will be satisfied with its taste and stay full for longer.
Compared to typical fast food breakfast sandwiches, this sandwich contains almost 40 percent more protein and exactly half as much saturated fat. To prepare, boil an egg and take a slice of whole wheat bread.
Spread half a cup of low-fat cheese on your bread and slice your boiled egg on it. It contains 303 calories and 25 grams of protein.
Yoghurt with Chia
Chia seeds help add omega-3 fatty acids and fiber to this high-protein breakfast. Chia seeds are very popular because they have a nutrient profile that would fall into the superfood category, and research shows it may play a role in improving heart attack risk factors.
For this easy recipe, mix 1/3 cup cooked quinoa with cup half-fat yogurt and add two teaspoons of chia seeds on top. Its calories are 226 and protein is 22 grams.
Almond and Bran Crumbs
Protein-filled yogurt manages to pull this whole-wheat mixture to a level that can be consumed every day.
Adding almonds not only adds crunch, but also provides you with a fat-soluble vitamin E supplement that acts as an antioxidant. Mix cup bran flakes with cup low-fat yogurt and add 10 almonds to it.
If you want a little more sweetness, you can decorate it with forest fruits or bananas. Its calories are 303 and protein is 24 grams.
Cinnamon French Toast and Yogurt
French toast in this recipe doesn’t have to be a weekend pleasure. Since it has 28 grams of protein, it will keep you full for hours. Dip a slice of whole-grain bread into a beaten egg.
Cook both sides in a nonstick pan until browned for about a minute. Sprinkle cinnamon on top and serve with ¾ cup of yogurt. Its calories are 226 and protein is 28 grams.
They are the best way to add vegetables to your diet while increasing your protein intake in omelets. This version also includes mushrooms and tomatoes, but you can also add peppers, onions and spinach.
Combine the four egg whites with one egg and beat lightly. Then cook the eggs in a non-stick pan.
When it starts to take shape from the edges, add half a glass of low-fat cottage cheese, half a glass of sliced mushrooms and half a glass of chopped tomatoes. Cook and fold until the egg is hard. Its calories are 256 and protein is 36 grams.
Yoghurt with Walnut
With only three ingredients and a prep time of less than five minutes, this easy breakfast is suitable for anyone who is busy. Walnuts provide you with a healthy dose of omega-3.
All you have to do is add seven halves of chopped walnuts to ¾ cup of low-fat yogurt and two tablespoons of wheat germ.
You can add fresh raspberries or seasonal fruits for a natural sweetness. Its calories are 250 and its protein is 25 grams.
This oat breakfast, usually decorated with dried fruits and nuts, becomes even more appetizing with turkey bacon or parmesan cheese you can add to it. Add water to cup of dry oats according to instructions.
Cook the turkey bacon until it is crispy. When the oats are cooked, grate three tablespoons of parmesan into it. Sprinkle chopped turkey bacon on top and garnish with a little pepper.
You can use regular or gluten-free oats. Its calories are 361 and its protein is 25 grams.
Flax Seed Yoghurt
Perfect for the summer months, this cold yogurt breakfast bowl has all the healthy stuff. Omega-3 filled walnuts and flax seeds will make a good contribution to this meal in terms of heart health and filling.
In cup half-fat yogurt, add seven crushed walnut halves and two tablespoons of flax seeds.
You can decorate it with fresh or dried fruits and thus provide a vitamin and mineral supplement. Its calories are 278 and protein is 24 grams.
Turkey and Cheese Egg
Lightly beat an egg with the white of an egg. Then cook it in a non-stick pan. When the egg starts to thicken, add the curd cheese and add some sliced turkey and mix. Continue until the egg is cooked well.
You can also add a variety of vegetables (onions, peppers, tomatoes, etc.) to increase the fiber and nutrient profile. Its calories are 247 and protein is 34 grams.
Kiwi and Yogurt
Kiwi is a refreshing option for this yogurt bowl. Mixing this sweet fruit with some yogurt creates the perfect balance of flavor and allows you to combine healthy carbohydrates and protein.
Slice three kiwi fruit and cover with a bowl of low-fat yogurt. You can also garnish with wheat germ or chia seeds. 276 calories and 25 grams of protein.
Forest Fruit Quinoa Parfait
With this breakfast parfait, you will be a treat for yourself, but you don’t have to feel guilty about eating it. Although a third of parfaits bought in the grocery store contains sugar, this healthy version has proteins and good carbohydrates.
Mix 1/3 cup cooked quinoa with cup half-fat yogurt, cup pure vanilla extract and 1/8 teaspoon ginger.
Layer layers with cup of berries and 9 walnuts and pour the quinoa yogurt mix in between. Its caloric value is 328, protein is 25 grams.