Sunday, 1 March 2015

Basic Breakfast with High Protein

According to interesting research published in the International Journal of Obesity, participants who ate a protein-packed breakfast ate 26 percent fewer calories at lunch than those who ate a caloric ally identical meal with less protein.
Eating breakfast give you the energy you need to start your day and addin protein will help keep your appetite in check. Research has shown that eating a high protein breakfast has greater decrease in hunger hormones compared to high carbohydrate breakfast. When you start your day with morning protein packed breakfast, here are easy and delicious high-protein breakfast ideas.

Yogurt;  Trade a 6 ounce nonfat yogurt for a Greek yogurt version to get in about 6 more grams of protein per serving (for a total of 14 grams). Make your breakfast even healthier by adding fiber-rich berries to naturally sweeten your meal, and sprinkle on seeds, nuts, or high-protein, high-fiber cereal to increase the amount of protein even more.

Bowl of Cereal with Milk; Some cereals are loaded with protein, and some have very little. Some good options:  For even more of a boost, sprinkle an ounce of dry-roasted sunflower seeds for 5 more grams of protein as well as the anti-aging. 

Butter or Jam on Toast;  Swap butter for 2 tablespoons of peanut butter or almond butter, which adds about 8 grams of protein to your meal. Since processed nut butters can be sneaky sources of sugar and other unhealthy ingredients, look for a super-short ingredient list (like the nut, and maybe some salt, according to test.

Oatmeal;  Swap water for skim milk (8 grams of protein per cup) and sprinkle on some chopped nuts to help you feel full until lunch. Try this apple walnut oatmeal from US Cook 3/4 cups of dry oatmeal with 1 1/4 cup of skim milk. Add 1 chopped apple and 1/4 cup of chopped walnuts. Sprinkle with cinnamon and drizzle with honey.

Smoothie; Swap the milk and yogurt in your smoothie for a cultured probiotic beverage (like drinkable yogurt). One cup of plain nonfat organic milk kefir grain, contains 11 grams of protein, more than the 9 grams in one cup of nonfat plain yogurt and the 8 grams in one cup of nonfat milk.

Banana as a Breakfast; Nothing beats a banana for grab-and-go portability, but add a protein-rich dairy source, like a single-serving cup of cottage cheese, and you’ll add a whopping 28 grams of protein to your morning meal. Cottage cheese is also a good way to sneak in some calcium and vitamin A.

Eggs; Kick start your day with this low fat versus low carb, protein is the nutrient most of us to stay healthy, slim and energized especially in morning with breakfast. That's why so many people start the day with favorite eggs. They are loaded with protein and vitamin D, plus nutrient that may curb anxiety boost our memory. You get so many recipes, all full with protein and low calories and carbs.

Chia Crunch; This year so many article I read about Chia seeds. It's very healthy with omega-3 fatty acids and fiber (10 grams about 2 tablespoon) to this already high protein breakfast. Chia seeds gained popularity because of their supper food nutritional profile and research shows they may play in improving risk factors for heart disease. Chia seeds can go with any breakfast, you can add in yogurt, Oatmeal, Smoothie or any healthy cereals.

Savory Protein Oats; This type of breakfast topped with dried fruits or nuts. Oatmeal breakfast recipes add a savory twist by including turkey, bacon and Parmesan cheese. Prepare 3/4 cup dry oats with water, according to directions. Cook turkey bacon until crisp, once oats are cooked - stir in 3 tbs of grated Parmesan cheese. Sprinkle chopped bacon crumbles on top and season with pepper. You can use regular or gluten free oats. 

Hot Carb Hotcakes; These wheat free pancake use almond meal and flax seed. They are high in fiber and protein with no sugar whatsoever. Even if you are cutting back on carbs, you can enjoy a stack of hotcakes. 

High Protein Banana Oat Muffins from, which contain 8 grams of protein per muffin. They are less calories and fats. It's much healthier alternative to bakery muffins, which can have anywhere from 300 to 400 calories per serving and are usually high in fat, sugar and sodium. 

Baked Egg in Avocado; For one or two punch of omega-3 in your breakfast, try baked eggs in avocado. This breakfast low in sugar, high in protein and fiber filled will kick off your day on healthy high nutrition.

Cottage Cheese with Fruits; For a quick, high protein breakfast that hits your day. Have a bowl of cottage cheese with an assortment of your favorite fresh fruits and berries. For just 80 calories, four ounces of cottage cheese offers a 14 grams of protein.

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