5 Ways to Add protein to breakfast

With all the food choices there are people who go to extremes. Some people think that they need additional protein even if they regularly consume meat, dairy and other excellent sources of protein. On the other hand, individuals are limiting protein food sources in their diet and tend to be stable under consume protein.

Most of the individuals I see are somewhere in the middle. Many of the clients I work with to get sufficient amounts of protein throughout the day, but can not start the day with plenty.

What does it matter when you eat proteins? Protein digests more slowly than carbohydrates and it can help you stay full longer. Breakfast, in the typical American diet tends to be smaller meal. If that is the case, it is particularly important to ensure that there is a delicious and satisfying meal that will not leave you hungry soon after. Protein for breakfast is a good solution to mid-morning hunger, you may be experiencing.

Besides meat, where you can get enough protein? Protein comes from animal sources (meat, fish, poultry, eggs, dairy products) and plants (soy foods, beans, peas, nuts, seeds). You can eat eggs or yogurt for breakfast a few days, but maybe you need some new ideas. Try these ways to add more protein to your breakfast.

Salmon. Salmon is a wonderful source of omega-3 fats in the diet that we usually do not get enough. And because it is also a great source of protein, it could be a delicious addition to breakfast. When making salmon dinner prepare expand and mix it with scrambled eggs or an omelette; prepare ahead and freeze quiche with grilled, canned or smoked salmon and heated; make potato / salmon hash with green onions and dill, diced white or sweet potatoes and salmon, topped with sour cream.

Egg. Egg whites are a perfect source of protein and the yolk contains many nutrients including fat-soluble vitamins A, D, E and K. Cook hard boiled egg and keep in the refrigerator for an easy grab and go breakfast; Saute onions, fresh vegetables and eggs for a quick vegetable scramble; prepare breakfast burrito filled with scrambled eggs, vegetables and cheese; Beat egg with 1-2 tsp. of milk (and any herbs you enjoy) in a microwave safe issue and cook in the microwave for 1 minute or until cooked to your desired consistency; prepare a quiche or frittata and freeze in individual serving sizes for easy heat and go for breakfast; poach eggs by cracking eggs into a bowl of water, poke with a fork, sprinkle with salt and microwave covered until cooked to your desired consistency.

Nuts. Nuts are not only a source of healthy fats, they can be a good source of protein as well. Make your own trail mix with nuts and unsweetened dried fruit; package single dose bags of nuts to grab and go and eat a piece of fruit; spread peanut, almond or other nut butter on apple or banana; add peanut butter smoothie with banana, coconut milk and cinnamon; top cereal or yogurt with chopped nuts.

Dairy. Yogurt, kefir, milk or milk alternatives, or cheese can be a good source of protein that can be easy to add breakfast. Compare your options in the store and choose yogurt higher in protein and lower in added sugar, no added artificial sweeteners. Greek yogurt can often be a good choice. Besides being a good source of protein Kefir is a great source of bacteria essential for healthy digestive system. Use milk or milk alternative in a smoothie or simply drink with a meal. Cottage cheese with fruit can be an alternative to yogurt you can eat regularly.

Protein Smoothie. Protein supplements are not always necessary to get enough protein, but can be a simple breakfast when you are pressed for time. Mix berries, leafy greens like spinach or kale, milk or milk choice and a scoop of protein powder for an adequate breakfast on the run. Look for a protein powder with some raw materials – consider pumpkin seeds or bean protein instead of whey or soy proteins that are typically found on the market.

Do it for you

Notice if there are times in the day where you feel very hungry. Is happening mid-morning or even mid-afternoon? Starting out with a nutritious breakfast could be the key to reducing hunger that leads to making poor choices. Choose breakfast foods that you will enjoy and will fill you up so you will not be ready for lunch at 10 or search for vending machines for the sugar rush. There are many ways to add protein to your breakfast. Be creative and find something that tastes great and helps you find great all day.

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