Eating breakfast helps to boost the metabolism, gives you an energy boost to start the day, prevent starvation, reduce morning crankiness and improve focus. A recent study has also shown that eating loads of protein at breakfast can reduce mindless snacking during the day and help you to properly portion your meals. Most nutritionist experts agree on the importance of getting enough protein needed in the body; men are required to take about 56 grams per day and women, 46 grams per day.
Protein takes more time to digest as compared to carbs, and this helps to improve satiety and curb hunger. One of the common protein breakfasts a lot of people take is eggs, but doesn’t it get boring at some point? You can always go for variety by incorporating new protein-packed meals into your breakfasts. Keep reading to know more.
1. Yogurt
Yogurts are known for being rich sources of calcium, potassium, protein, and vitamins B6 and B12. They are also known to contain probiotics, gut-friendly bacteria that aid in digestion. However, Greek yogurt is thicker and creamier, because its liquid whey has been strained out and it also has twice the protein content of regular yogurts. You can use cottage cheese or kefir to make a mason jar parfait at night for breakfast the following day. An alternative to Greek yogurt is the Icelandic yogurt with an even higher protein content.
2. Cottage cheese
Low-fat cottage cheese has up to 28 grams of protein in a 1-cup serving. It is also a rich source of carbohydrates, vitamin A and D and some trace elements. You can top it with chopped almonds or pistachios to get even more protein benefits. Moderation is key while consuming this meal, due to its sodium content that may cause water retention. To reduce the risk of this happening, ensure that a 1/2-cup serving of any brand you choose has no more than 400 mg.
3. Whole grains
Whole grains are a rich source of protein, fiber, B vitamins, antioxidants and trace minerals. They have been shown to reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer. Examples of whole grains include: oatmeal, popcorn, millet, barley and brown rice. Diets containing whole grains help to improve satiety and fullness with fewer calories, and are usually recommended for a healthy lifestyle. To get an extra dose of protein, you can make your oats with soy milk instead of water, or top it with Greek yogurt, cottage cheese or kefir.
The body uses protein to rebuild and repair tissues, and it is also an important building block of bones, muscles, cartilages, skin, and blood. So make sure that you get the daily recommended amount of proteins for your body.
image courtesy of: prevention.com, organicfacts.net, dailyburn.com.
