Breakfast is an essential meal in the morning. It will ensure that you have energy throughout the day and accomplish what you have prepared for the day. If you want to get the most in your morning meal, try adding proteins. A high protein diet in the morning has numerous benefits that include:
1. Reduces hunger during the day
The benefit of eating proteins in the morning is that it makes you complete when you have eaten less. The reason is that proteins reduce the hunger hormone called ghrelin. It also increases the hormone peptide YY, which makes you feel full. (1)
Are you having problems with your weight? Try to replace the number of carbs and fats you eat with more proteins in your diet. Instead of serving a large dish of potatoes, reduce the size and add more fish or meat to the meal.
2. Increases metabolism
Increased protein intake may help boost your metabolism and burn fat throughout the day. (2)
3. Reduces blood pressure
High blood pressure is a big problem as it may cause heart attack and stroke. Research studies have shown that intake of protein lowers blood pressure and, in addition to that, reduces the harmful cholesterol levels in the body. (3)
4. Lowers cravings and late-night snacking
Cravings may make you overeat; before you know it, your weight is out of hand. So, how do you reduce those late-night urges to eat that bar of chocolate?
A food craving is generally due to hunger. And when the craving sets in, it is hard to control it. A good way of prevention is intake or increase of protein-rich foods.
A simple change in your diet during the day by increasing your intake of proteins may reduce the urge for late-night cravings.
Also Read – 10 Low-Calorie Indian Breakfasts You Will Love To Eat For A Healthy ‘You’
5. Proteins are suitable for your bones
Proteins promote bone health. People who eat more proteins retain bone mass as they age, and the risk of getting osteoporosis and fractures is lower when compared to those who eat fewer proteins. (4)
Eating more proteins and staying active is beneficial to women who are at the menopausal stage. It will reduce the risk of osteoporosis.
6. It will promote weight loss
Protein boosts metabolism and leads to reduced intake of calories and cravings. In return, it helps reduce weight.
Losing weight might be easy for most people, but maintaining your weight may pose a challenge. Daily intake of proteins may help you keep fit. You may consider increasing your protein intake if you want to maintain your weight. (5)
7. Speeds up recovery after injuries
Protein may help repair the body after an injury. It will speed up the recovery process. For most, boiled eggs or scrambled eggs are what they prefer to take in the morning for breakfast. Although eggs are a good source of proteins, it’s better to have a variety of protein-packed breakfast meals for you to choose from. In addition, it will kill the boredom of having eggs daily.
Read below as we discuss various high-protein breakfasts you can make from the comfort of your home. The meals are delicious and fast when you must rush to work.
1. Grain-Free Protein Banana Pancakes
A quick, easy way to make pancakes that will keep you complete the whole day.
Serving: 1
Prep time: 5 minutes
Cook time: 10 minutes
Total time:15 minutes
Ingredients
- One scoop of vanilla protein powder
- One banana mashed
- Two eggs
- ¼ cup unsweetened almond milk
- Two teaspoons of coconut flour
Instructions
- Mix the dry ingredients
- Mix the wet ingredients
- Once done, mix the wet and dry ingredients and stir well until there are no clumps.
- Leave the mixture for 5 minutes.
- Heat a frying pan over low, medium heat and add each pancake at a time. Cook each side for 2-5 minutes.
2. Strawberry Quinoa Breakfast
For that quick breakfast, a delicious bowl of strawberry milk, fresh berries, and almonds.
Serving: 2
Prep time: 5 minutes
Cook time: 5 minutes
Total time: 6 minutes
Ingredients
- Strawberry milk
- 2 cups of cooked quinoa
- ¼ hemp seeds
- 1 cup strawberries
- ¼ cup blueberries
- Two tablespoons sliced almonds
- ¾ cup of water
Instructions
- Mix hemp seeds, water, and strawberries in a blender to make the strawberry milk
- Place the cooked quinoa in a bowl, pour the strawberry milk over, and sprinkle the berries
- Enjoy the high-protein bowl with a cup of tea or coffee.
Also Read – 11 Anti-Aging Foods for Breakfast That You Must Swear By
3. High Protein Porridge
Perfect for breakfast, either while cold or hot. It’s filled with protein and healthy fiber, giving you energy all morning.
Serving: 1
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes
Ingredients
- ½ cup of oats
- 1 cup of water
- ½ cinnamon
- One scoop of protein powder
- Toppings such as berries, strawberries, hazelnuts, pumpkin seeds
Instructions
- Mix all the ingredients in the water and stir apart from the protein powder.
- Heat your pot over medium-high heat and pour in the mixture.
- Stir till all the ingredients have been absorbed. You will know the porridge is ready to drink when all liquid is absorbed and the oats are thick and fluffy.
- If you feel the mixture is thick, try adding some water. Transfer the mixture to a bowl and add your preferred toppings.
4. Chicken scramble
The meal is vegan and a simple breakfast meal.
Serving: 1
Prep time: 10 minutes
Cook time: 10 minutes
Total time: 10 minutes
Ingredients
- One can of chickpeas
- ½ teaspoon of turmeric
- ½ teaspoon of salt
- ½ diced onion
- Two cloves of garlic
- Extra virgin olive oil
- Mixed greens
- A few leaves of parsley minced
- Avocado
Instructions
- Mix chickpeas with water, turmeric, salt, and pepper in a bowl. Mash the chickpeas with a fork.
- Heat your pan over low heat. Drizzle olive oil and add the onions. Fry them till they are soft. Then add garlic. Be careful not to let them turn brown.
- Once the onions and garlic are cooked, add the mashed chickpeas and cook for 5 minutes.
Pour the mixed greens at the bottom of the bowl and chickpeas at the top. Add minced parsley and serve with avocado slices.
Summary
Consuming a high-protein breakfast offers various health benefits, including reduced daytime hunger by affecting hunger hormones like ghrelin and increasing peptide YY, promoting metabolism for enhanced fat burning, lowering blood pressure, curbing cravings and late-night snacking, supporting bone health, aiding weight loss, and speeding up recovery after injuries. Various protein-packed breakfast options like Grain-Free Protein Banana Pancakes, Strawberry Quinoa Breakfast, and High Protein Porridge provide delicious and quick morning meals, contributing to a healthy lifestyle.
References:
- “Extra protein at breakfast helps control hunger” – health.harvard.edu
- “A high-protein diet for reducing body fat: mechanisms and possible caveats” – ncbi.nlm.nih.gov
- “The effects of protein intake on blood pressure and cardiovascular disease” – pubmed.ncbi.nlm.nih.gov
- “Protein intake and bone health” – pubmed.ncbi.nlm.nih.gov
- “How Protein Can Help You Lose Weight Naturally” – healthline.com
