If you are on a weight loss diet or on a diet to gain muscle you must be on a hunt to gather different high protein breakfast or other meal ideas.
Whether you are on a special diet or simply eating healthy, protein is a must. Almost all weight-loss diets either limit the number of carbohydrates or fats, but never the protein. For muscle gain excessive protein is essential. Hence, protein should be an essential part of your diet whether you are on a diet or not.
Breakfast is the most important meal of your day. It gives you energy and nutrients, to help you go through your day. Science proves the importance of a healthy breakfast.
As the name suggests it breaks the overnight fast and replenishes the depleted store of glucose and nutrients. Many studies suggest that breakfast skippers are more prone to weight gain and other chronic diseases.
Now that you are all set to add breakfast to your routine you have to fight the battle of adding protein to it as well. Protein increases satiety and all protein sources are a good source of other essential nutrients.
If designed and prepared right, a high protein breakfast coupled with high fibers, antioxidants, vitamins, and minerals can do wonders for your health. A protein-loaded breakfast is shown to improve muscle health and promote weight loss by increasing the total muscle mass and energy expenditure. It also releases satiety hormones and decreases the cravings for irregular snacking.
Table of Content
High-Protein Breakfast Options
1. Quinoa
If you are on a journey to weight loss and muscle gain, nothing can emphasize the importance of quinoa enough. Quinoa contains nine out of nine essential amino acids, making it a complete protein. This is a rare trait, especially in plant-based protein sources. It is not only packed with proteins but with fibers and antioxidants as well.
Quinoa can be coupled with anything sweet or savory from fresh fruits to raw or cooked vegetables. Quinoa recipes for breakfast often pack a punch of nutrients and optimum calories.
2. Oatmeal
Oatmeal made in milk or water often provides a number of essential nutrients including protein and fibers. Although oatmeal is not as rich in protein as quinoa, they provide high-quality protein. The major protein in the oatmeal-avenalin resembles the protein present in legumes.
Oatmeal can be the quickest fix, to make a high protein breakfast. It can be taken on its own or added into anything from pancakes to cookies. It can be served with other high protein foods like eggs or nuts easily.
3. Peanut Butter
Peanut butter is not only a packaged bread spread, you buy when your much-loved Nutella is not available. Its nutritional benefits rank it amongst the best breakfast options. Loaded with proteins and healthy fats, peanut butter should be your go-to breakfast option when you are running late.
Spreading it on your whole grain bread, adding it to your milkshake or smoothie, or topping your breakfast power bowl with it, will give your breakfast a boost of good protein, fat, and energy.
Excessive peanut butter might not be a good option for people on a low-fat diet, but for those trying to maintain a healthy body and build muscle, it is a wise choice.
4. Eggs
The breakfast staple itself does not lack behind in providing a good amount of protein. This very easy to make protein source can be easily added to any recipe and can be eaten on its own.
Simple recipes from quiche to egg benedict, all find their good nutrients in eggs. Eggs being very inexpensive and easily available can be your go-to breakfast choice.
Eggs are often avoided by heart patients, thinking that they will raise their cholesterol. But the truth is the opposite. Eggs increase the good cholesterol in the body which helps heart health.
5. Sausages
Sausages, chunks, or bacon are a breakfast staple in many regions of the world. Usually in non-muslim countries, these are not halal and Muslims tend to avoid it. But in Pakistan sausages are here to provide you proteins without forcing you to compromise your belief.
Halal sausages are common now. This meaty food can be easily eaten on its own or can be added as a side to your breakfast plate. From being fried to being boiled, from being chicken to beef these meaty fingers offer you a range of tastes and nutrients.
Sausages might not be as good for weight loss seekers. But different cooking methods can help in lessening their fat content and making them suitable for even weight watchers. Sausages can also be a good keto-friendly option.
Taking enough protein in your breakfast and then limiting your protein and overall caloric intake at dinner should be your way to go. Packing a punch in your breakfast will help you lose weight, gain muscle and maintain overall health.
For further guidance, you should consult a nutritionist. Letting a professional deal with your case and devise proper meal plans for you is always the best option.
Book an appointment now, to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
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