Breakfast high-protein foods are very important for anyone, both children and adults. Especially when consuming breakfast contains a lot of high protein. Because protein has the ability to make you still feel full longer and reduce the portion of food that is not needed during the day.
Benefits Highest Protein Breakfast Foods
A study conducted by Heather Leidy at the University of Missouri regarding the benefits of consuming high protein meals. The results showed that those who consumed a high-protein breakfast of about 35 grams were less hungry compared to those who only received 18 grams of protein.
The protein contained in the breakfast menu is needed by the body even though you are no longer growing, including replacing damaged cells, replacing aging skin tissue, growing hair and nails, strengthening bones, and shaping the ideal body.
Some studies say those who skip breakfast will be more easily overweight or obese. In other studies mentioned, people who are accustomed to skipping breakfast are potentially overweight up to 5 times than those who regularly breakfast.
A healthy eating pattern includes having foods that contain high protein. In this kind of food sources, there are also other nutrients such as vitamin C, fiber, calcium, and iron, depending on the type of food you eat.
Another advantage of consuming foods high in protein for breakfast is to burn more calories throughout the day. Those who do not have breakfast in the morning are more at risk of low insulin production. Where insulin functions to convert glucose into energy needed in one’s activities.
We recommend you to choose food sources with high levels of protein but do not contain high fat or carbohydrates. Because foods with high saturated fat can reduce or obscure the benefits of protein from these foods. Red meat, full-fat cheese should not be chosen as breakfast because of high saturated fat.
Protein in food is more beneficial to the body if consumed in the morning or breakfast when you have not started the activity all day. Breakfast protein will be used by muscles and other body parts in metabolism due to mobility.
List High-Protein Food Best for Breakfast
Here are some high-protein foods that are good for your breakfast :
Eggs are a good source of good protein because the content reaches 7 grams per egg, with 72 calories which are fairly low. You can make various types of breakfast from eggs such as omelets, boiled eggs, scrambled eggs. This simple recipe is suitable for those who no time for breakfast.
Even from an egg, you find many other nutrients such as Vitamin A, choline, riboflavin, which can be found from egg yolks. You also benefit from improved skin health, immune system, brain function, and liver.
Milk is known to have a high protein content including calcium and vitamin D. In one portion there are 8 grams of protein and 100 calories. You can make various forms of breakfast from milk such as a mixture of cereals, smoothies, milk bananas, muesli, and others.
3. Peanut Butter
Peanut butter contains high protein and low levels of calories. The protein content in this peanut butter is around 8 grams per two tablespoons. You can consume this addition along with whole wheat bread plus scrambled eggs and milk.
4. Chicken Sausage
With the right menu composition at breakfast with a large breakfast menu, chicken sausages can help reduce weight. The protein content in chicken sausages ranges from 12 grams per one string. Adding eggs and sausages to breakfast makes the body full of protein so it burns more calories especially during high activity.
5. Skim Milk
Skim milk contains 8 grams of protein per glass. As a general breakfast by adding milk to cereals makes breakfast healthier because it contains fiber and healthy fat as an opening activity in the morning.
6. Greek Yogurt
If you are slimming down, Greek yogurt is perfect for you because it contains 20 grams of protein per 7 ounces. With a low-calorie content, this food is consumed by many bodybuilding programs.
Yogurt contains many good bacteria that help the intestines in healthy digestion and absorption of nutrients into the body. Added in a mixture of berries that are rich in antioxidants, almonds that are full of healthy fats make the nutritional content more complete for breakfast.
Quinoa high protein is generally obtained at lunch on salads or snacks at dinner, but you need to consider it for breakfast. Quinoa for breakfast contains about 8 grams of protein per meal. In addition, it contains complex carbohydrates that do not make you hungry quickly because of its slow-burning so that it can provide full energy for a day’s activities.
8. Vegan Omelet
Apart from a single type of food, you can make a menu consisting of various foods. Mixing three eggs with vegetables added avocados that contain healthy fats, making them as much as 20 grams of protein. When added with cheese or lean meat, a protein of 30 grams can be obtained.
9. Oats Quinoa Breakfast
Mixing quinoa and oats as breakfast can produce 11 grams of protein in only half a bowl not cooked. When added with nuts, soy milk, and seeds, the amount of protein obtained will multiply and make a good high-protein breakfast.
10. Whey Powder
Whey powder contains 5 grams of protein with a low-calorie content of around 40 which is very suitable as a mixture of fruits and vegetables, especially for those of you who are vegetarian or vegan.
As a protein shake, whey powder can also be mixed with coffee but counts the amount of sugar added to avoid high calories. Whey powder is commonly used by athletes and bodybuilders or by those who are reluctant to exercise but want to lose weight.
11. Salad in The Morning
Although it is not unusual in the morning to eat a salad, it’s okay if you need a high source of protein by mixing vegetables and salmon in the morning. A quick high protein breakfast to make in a minute.
12. Mixed Smoothies
Smoothies high protein, with a mixture of fruit, whey protein powder, added vegetables, beans, seeds are a refreshing source of protein in the morning. One food of high protein breakfast on the go as fat burning you can make at home. A little sugar is not more than 5 grams as a taste to avoid excessive calorie intake during breakfast.
Those all some highest-protein breakfast foods you can eat and get energy for all day long.