What we eat is what makes us. A healthy diet helps us to maintain our well-being and health. Eating healthy protects us from being vulnerable to illnesses, helps us in getting rid of deficiencies & malnutrition, and enhances our moods & memory. The benefits of a healthy diet are incalculable.
Protein is an essential requirement in our diet. Protein is built from small basic units (known as amino acids.) Protein plays an important role in the growth of organisms. It also supports the growth of cells and their repair. Without amino acids, no organism, including humans, can survive. Every physiological process involves protein to establish the healthy functioning of the body. Protein deficiency in our bodies can affect your strength, accelerate your metabolic rate, and cause other troubles.
How to increase your protein intake?
As we already discussed, how important it is to add a sufficient amount of protein to your diet. Let us go through the ideas which can increase your protein intake without investing much effort. Eggs and almonds also are one of the best sources of proteins. Cereals are a good source of carbohydrates. If you wish to consume more protein, you can consume eggs instead of cereals. As almonds are rich in protein, you can add toppings more frequently. Consuming food items rich in protein before others interestingly has benefits to our body.
Meats (beef, turkey, chicken, and pork) are an excellent source of protein. Dairy products like cheese, yoghurt, and milk, too, can be relied on for our protein requirements. Loading cheese on your snacks is another way you can increase your protein intake as snacks are low in protein content (consume only the healthier chips.)
Greek yoghurt is the best in its sphere when it comes to fulfilling protein requirements. Hence, you can replace greek yoghurt with regular yoghurt in considerate amounts.
How important is breakfast?
We all are well aware of the fact that missing breakfast is something we should avoid. Breakfast is an important meal. Eating a healthy breakfast is crucial as the energy for the activities scheduled for the day ahead depends partially on your breakfast.
Missing breakfast too often is related to a lot of health troubles. You are more prone to gaining weight, and the chances of facing heart troubles are likely to increase. Other problems like elevated levels of blood pressure and cholesterol are also attributed to not taking meals at breakfast.
Including protein in your diet, especially in your breakfast, is probably the best thing you are thinking of. But early in the morning, we do not want to put a lot of effort into planning and preparing the meals. In this article, we have 10 easy high protein breakfast ideas for you.
1. Egg wraps
Eggs are the best-known source of protein. Egg recipes can be one of the best high protein breakfasts. Per 100 grams of eggs in your diet, you get 13 grams of protein. Normally tortilla is used for preparing wraps which is a high carbohydrate food material. To make your wrap a high protein diet, choose eggs instead of tortillas. The fillings can be different according to your liking and taste. Some of the fillings you can use for your high protein breakfast are meat, bacon, broccoli, or asparagus. This high protein breakfast idea is delicious and can be cooked very easily and quickly.
2. Chia seeds-banana smoothie
Smoothies, no doubt, are our favourite. If we make smoothies using the right ingredients, our smoothie can be a perfect high protein breakfast. For making this smoothie, you have to blend banana (frozen or fresh), milk, and yoghurt. Once all the ingredients are mixed well, add pre-soaked chia seeds to your smoothie. Chia seeds contain essential proteins and other important nutritional requirements. Adding banana and yoghurt makes this smoothie a perfect high protein breakfast.
Fillings wrapped in tortillas are another high protein breakfast you should opt for. The fillings can be chosen accordingly. A mixture of beans, meat, and a few other vegetables is traditionally used as its fillings. Beans and meat are both high-protein foods. You can replace the fillings with the choice of your own. For better flavour, you can add grated cheese, which again is a rich source of protein. The burritos are grilled to soften the tortillas (or you can steam them as well.)
4. Salmon Sandwich
Sandwiches are always easy-to-make. A salmon sandwich can become your favourite high protein breakfast. For a delicious salmon sandwich, you can add fresh parsley, mayonnaise, and other herbs for flavour along with salmon. Salmon can be replaced with other fish breeds as well, as fishes are high in protein content.
5. Yogurt-egg curried salad
This high protein breakfast is made of boiled eggs added to yoghurt. Both the ingredients (i.e. yoghurt and eggs) in the meal are rich sources of protein. To make this dish, you have to boil eggs for 5-10 minutes. When the eggs are boiled, let them sit for 10 minutes and let them cool down. Peel the eggs. You can chop down the boiled eggs to the required size.
Add yoghurt, mayonnaise, salt, pepper, and other spices as per your taste in a bowl, and later add the chopped boiled eggs to it. You can add greek yoghurt as it has high protein content as compared with regular yoghurt. The prepared salad can be added as a layer to the sandwich, wrap, or eaten directly.
6. Scrambled eggs
For your lazy days, scrambled eggs are the best high protein breakfast you can think of. For perfect scrambled eggs on your plate for breakfast, you have to whisk eggs continuously before cooking them. For added flavours, you can add herbs of your choice. With scrambled eggs, cheese makes the best combination for a healthy and high protein breakfast idea. Apart from adding a cheesy taste, cheese provides more protein content to our system.
7. Broccoli with poached eggs
Poached eggs and broccoli make the best combination if you are looking out for ideas for high protein breakfast. It is a quick meal to make. Poaching eggs only takes around 2 to 4 minutes for preparation. Broccoli contains moderate amounts of protein; hence it goes best with poached eggs from a nutritional aspect. You can add other veggies as per your preference.
8. Protein pancakes with yoghurt and oats
Regular pancakes contain less protein (approximately 2.4 grams of protein), but they are rich in fibre. If you switch to protein pancakes, you can make it one of your choices for a high protein breakfast. The protein pancakes will provide you with 10 grams of protein. While the protein amount increases in protein pancakes, they still contain the regular amount of carbohydrates and fibre. For a high protein breakfast, pancakes can be made with oats and eggs instead of regular ingredients. The toppings can be made with yoghurt with chopped fruits of your choice. Pancakes make a healthier part of your diet if you can play with the recipe creatively.
9. Black Bean Omelette
If you are bored of standard omelette recipes, the black bean omelette is what we recommend to you for a high protein breakfast. The omelette served with black beans is rich in protein. Other than protein, black beans are also a good source of fibre and folate. Cheese can be added in generous amounts to enhance taste and add more protein content to the meal.
10. Asparagus omelette
Omelettes are one of the easiest and most high protein breakfasts made from eggs. One variety of omelette is asparagus omelette, which too can be made by following simple steps. Take asparagus and wash it under running water. Cut asparagus into fine pieces. For adding more taste to your omelette, you can also add the shredded green onion. Add eggs to a bowl and beat it till it is blended.
You can add cheese, but it is optional. Mix the required spices and seasonings and mix the whisked eggs, chopped asparagus, and green onion in a bowl. You can prepare the asparagus omelette using the recipe for a regular omelette. Asparagus is a good source of protein, antioxidants, and other nutrients. This dish is one of the easiest high protein breakfasts to make with a lot of nutritive value.
Wrapping it up
You must get enough protein required by your body. Adding a high protein breakfast idea can help you in gaining enough protein in your diet. Summing up their roles in our bodies, they play an important role in keeping our bodies healthy and functional. The required amount of protein varies with every individual. It depends on a variety of factors like age, body, and activity of the body. Getting the optimum amount of protein is essential for the proper functioning of our systems.