Many studies support that the benefits of eating breakfast are many, especially when it includes protein. A high-protein breakfast can help with weight management, maintaining muscle mass and enhancing satiety.
“It has been established, of course, that morning meals are characterized by a high amount of carbohydrates and low in protein,” according to a study published in the Journal of Nutrition in June 2014, emphasizes Mr. Eumenis P. Karafyllidis BSC (HONS), MSC, NYSCDN Clinical Dietitian – Nutritionist, Director of Dietetics Metropolitan General.
Some easy breakfast recipes that provide at least 15 grams of protein per serving and are rich in nutrients necessary for the proper functioning of the body:
1. Yogurt with seeds and fruits
• 1 goat yogurt (200-220gr).
• 3-4 tbsp. Granola
• 1 kg. honey
• 1 kg. chia seeds
• 1 seasonal fruit
2. Egg-quesadilla (delicious Mexican breakfast)
• 1 small tortilla
• 1 boiled egg
• 1 slice of low-fat yellow cheese
• Vegetables of your choice
3. Omelet with mushrooms and vegetables
• Several egg whites and 1 yolk
• Onion, spinach and Florini pepper (excellent combination!)
Serve with 1 tbsp. low-fat cottage cheese
4. Cinnamon toast with yogurt
Take whole wheat toast bread and dip it for seconds in low fat milk. Lay the slices one on a small tray and then with a mixture of honey and water spread the bread well on top, sprinkle with cinnamon and bake in a preheated oven for 7-8 minutes at 180. In a few minutes you will have a tasty dessert ready base that you will be able to accompany with cream or cottage cheese or low-fat yogurt.
5. Sweet omelet with egg whites
• Egg whites
• 3-4 tbsp. pure oats
• A little salt
Bake in a non-stick pan with a little oil and serve with grated nuts, tahini, honey and cinnamon.
“Finally, let it be understood that in addition to the protein that you must calculate and consume in sufficient amounts daily, it is necessary not to ignore the necessity of adequate intake of all macro and micro-nutrients. Enrich all the meals of the day with proteins, carbohydrates, fat, vitamins, minerals, trace elements, etc.,” concludes Mr. Karafyllidis.
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