Breakfast is considered the most important meal of the day and, hence, it becomes immensely crucial for us to look after its nutrient breakdown as well. More than often, we typically associate “right breakfast meals” with something “light” such as oats, cereals, poha, or cheela and focus on counting the calories and carbs, not protein. Alternatively, research shows that people who consume a protein-rich breakfast regularly develop better heart health and reduce the risk of Type-2 diabetes to a great extent.
This, however, is sometimes not true in the case of high animal-protein diets. But there’s nothing to worry about. There are many other sources of protein that can regulate health and wellness. According to a study published in The Journal of Clinical Endocrinology and Metabolism, substituting an animal protein with a plant protein can reduce the risk of certain heart diseases by 10%.
5 Unique Ways to Start Your Day with a Protein-rich Breakfast
Try a protein shake with breakfast
If you’re not in the mood for preparing an elaborate breakfast, you can just go for one of the many shakes that ensure a rich protein content. Protein powders like whey, soy or pea protein powders can be mixed with almond milk or fruits of your choice and topped with flax or chia seeds to nourish your body with adequate protein to start your day.
Incorporate different sources of protein in your meals
Eggs for breakfast are one of the most common sources of protein, but what if you are bored with eggs or just don’t eat them? We have a list for you to choose a different source of protein every day at the breakfast table. Being aware of variety offers not only more choices but also makes nutrition more fun and tastier.
- Dalia is high in dietary fiber and protein content.
- Paneer bhurji offers enough protein to start off your day and is a delicious substitute for egg bhurji.
- Cheela, when made with oats, besan, moong dal or suji, is one of the best sources of protein.
- Sprouts salad, along with rich proteins and fibers, provides vitamins and minerals to the body.
- Idli/Uttapam with a twist: Instead of making idlis/uttapams with rice or suji, try oats and soybeans for a quick protein boost at breakfast.
Protein concentration mixtures
One of the easiest, smartest and healthiest ways of adding protein to your favourite breakfast meal is by adding protein concentration powder to it. Lo! Foods Protein Chef is a protein powder crafted for the ease of nutrition, without having to switch your delicious meals with protein-rich substitutes. You can just add a scoop with your oats, cereals, cheela or idli mix, and it is a protein-packed breakfast for you right there!
Experiment with egg meals
Eggs are undoubtedly one of the best sources of protein, but sometimes, don’t we all get tired of eating the same thing again and again? To help you be creative with eggs and excite your taste buds, here are some creative and absolutely savoury egg dishes you can try for breakfast. They are easy to make and their recipes can be found easily over the internet.
- Pesto scrambled eggs with toast/garlic bread
- Oatmeal with cheddar and eggs
- Spinach, mushroom and egg casserole
- Cheesy egg quesadilla
- Instant cheese-and-eggs-bake with spinach in microwave
Easy and fruitful habits to follow
There are some habits that might seem insignificant but can benefit you immensely in the long run with efficient nutrition.
Eat your protein dish as the first part of the meal. Protein helps release satiety hormones, which makes us feel full earlier and for longer periods of time. Therefore, it helps curb cravings and increase weight loss while providing adequate energy for the day.
Relish your meals with a topping of chopped almonds. Almonds are one of the healthiest dry fruits and apart from being a rich protein source, they provide essential nutrients for the body too.
Add “sides” like peanut butter and cottage cheese to your meals. These are food items that go well with a lot of delicacies, and they are an excellent source of protein.
It is beneficial to start your day off with conscious choices that provide you with energy and nutrients for the rest of the day. Protein is an important part of essential nutrients required by the body to function well and can be incorporated into breakfast, meals and daily life through fun methods too. Proper protein intake not only provides energy but also helps you lose weight, curb cravings, and prevent the risk of heart diseases and Type-2 diabetes.