Looking for high protein breakfast recipes? The energy required for the day is supplied mainly by the morning meal. Breakfast should therefore include a quantity of protein and antioxidants to make your day and your weight loss program go smoothly. See if any of the high protein breakfast recipes below could help you with your high protein diet.
The high-protein breakfast to lose weight
For a high-protein breakfast to be perfect in a weight loss programcarbohydrates and fats should be limited as much as possible.
According a study(1), people who follow a high-protein diet lose significantly more weight. In other study(2) controlled study conducted among 12 healthy women, the group having followed a high-protein diet experienced higher levels of the satisfaction hormone GLP-1, feelings of satiety higher and less hunger than the group that followed a low-protein diet.
Therefore, we will give priority to fibers and proteins without forgetting the water. In this context, we will therefore avoid breakfast standards such as pastries, sandwiches, sandwich loaves, buttered breads, industrial cereals, etc.
Besides that, sugar should be avoided as much as possible. Sugar is a carbohydrate concentrate and can even lead to sugar addiction. Doing without it greatly contributes to lose fat quickly. Thus, we will also eliminate jams, spreads, industrial sugar cubes.
What to include in the high protein breakfast
To ensure a good slimming breakfast, you should focus more on fat burner elements. You have a wide range of choices from natural cereals to fruits. You can, for example, include rolled oats, quinoa, lemon, cottage cheese, pineapple, white tea. To have a little taste in your dietingyou can add bread but preferably wholemeal bread.
You can also find other proteins in eggs, cottage cheese, chia seeds or kidney beans. In short, you should favor them to avoid eating meat that contains fat. Nevertheless, fish meat is admitted in slimming diet.
high protein breakfast recipes
By mixing slimming and rich in protein, you could concoct yourself a balanced breakfast. This will ensure you have a healthy diet. To help you, here are some dish ideas that you could afford in the morning.
Quinoa with red fruits
This recipe combines both the slimming virtues of red fruits with the proteins of quinoa. Besides that, quinoa is rich in fiber, which will make you feel satiety for quite a while
Ingredients :
- Two melted cheeses
- Half a cup of Greek yogurt
- A very ripe banana
- Honey and stevia,
- Half a cup of cooked and cooled quinoa
- A cup of berries.
Preparation :
You will mix the cheese, Greek yogurt and stevia with a whisk in a bowl. Take another bowl then mix the banana, honey and quinoa in it. Then add the red fruits and the second cheese.
sugar free granola
Granola is a good mix of fiber and protein. It allows you to feel less hungry. In addition, this protein dish guarantees you a great source of energy.
Ingredients :
- 200g rolled oats
- 60g pumpkin seeds
- 40g almond flakes
- 80g mixed nuts
- Two teaspoons of cinnamon
- Half a teaspoon of ginger
- Four tablespoons of coconut oil
- Two egg whites
Preparation :
You are going to preheat the oven to a temperature of 150°C. Mix the ingredients dry in a large bowl. That being said, add coconut oil and stir while coating the mixture. Then add the egg whites and again, coat everything. Finally, cook everything for half an hour.
Mango pudding with chia seeds
This recipe is quite easy to make and has a lot ofantioxidants and fibers thanks to the mango. Protein is provided by chia seeds.
Ingredients :
- Two cups of coconut milk
- Half a cup of chia seeds
- Two cups of chopped mango
Preparation :
You will need to prepare this recipe the night before. To do this, mix everything in a jar while shaking. Then put everything in a fridge and add cinnamon the next day.
Pancake without sugar
The idea of a sugar-free pancake seems ridiculous. However, it can be done well and it is ideal for a weight loss program.
Ingredients :
- two bananas
- 2 eggs
- A quarter teaspoon of vanilla
- A little cinnamon
- A tablespoon of cocoa powder or concentrated protein powder.
Preparation :
Peel the bananas and slice them or cut them into several pieces. That done, you will mash the bananas with a fork to get large chunks. Continue until you have a semblance of puree. Then add the eggs and stir to obtain a kind of custard. Then add the vanilla, a little cinnamon and finally the powder.
At the same time, melt a small amount of butter. Then take a little paste from the cream and wait for a minute of cooking to turn over.
Baby spinach and lemon toast
This recipe is ideal for lose weight fast. Besides that, it is suitable for vegetarians.
Ingredients :
- Two slices of wholemeal bread
- A few spinach leaves
- Preferably organic sheep’s cheese
- A lemon
Preparation :
Easy to do, you spread the cheeses on one side of the slice of bread. Then add the spinach on top and add squeezed lemon juice. You can accompany it all with green tea and scrambled eggs.
And you, what do you eat for breakfast for your slimming diet?
References :
- Campos-Nonato I, Hernandez L, Barquera S. Effect of a High-Protein Diet versus Standard-Protein Diet on Weight Loss and Biomarkers of Metabolic Syndrome: A Randomized Clinical Trial. Obese Facts. 2017;10(3):238-251. doi: 10.1159/000471485. Epub 2017 Jun 10.
- Lejeune MP, Westerterp KR, Adam TC, Luscombe-Marsh ND, Westerterp-Plantenga MS. Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. Am J Clin Nutr. 2006 Jan;83(1):89-94.
