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Breakfast rich in protein helps the body feel full for a long time and has enough energy to complete work effectively. Here are 15 ways to get protein into a simple and nutritious breakfast that you can apply.
1. Greek Yogurt Parfait
Greek yogurt contains more protein than regular yogurt. One cup of Greek yogurt provides 23 grams of protein, calcium and potassium. For a simple high-protein breakfast, layer yogurt with fruit and fiber-rich cereals.
2. Chia seed pudding
One ounce (28 grams) of chia seeds provides 5 grams of protein and 10 grams of fiber. When soaked chia seeds in liquid form a thick pudding. For a high protein breakfast, mix 2 tablespoons of chia seeds with half a cup of milk and refrigerate overnight, drink in the morning with fruit and honey.
Bạn có thể tham khảo bữa sáng giàu protein với pudding hạt chia
3. Protein-rich cereals
Not all grains are high in protein. Whole grains usually contain less protein, while cereals with nuts contain more protein. Accordingly, you should choose cereals that contain at least 8 grams of protein and 5 grams of fiber in each serving, this combo will help fight hunger throughout the morning.
4. Frittata Italian Fried Eggs
Eggs are a smart choice for a simple protein-rich breakfast to start the day. Frittata-style scrambled eggs recipe: Beat eggs with salt and pepper; mixed with sauteed vegetables and cheese. Pour the mixture into the pan, place in the oven over medium heat for 4 to 5 minutes. Then increase to 350 degrees Celsius, bake for 10 to 15 minutes.
5. Smoked Salmon
Smoked salmon is a high-protein morning staple in Scandinavian countries. A 3-ounce (84-gram) serving has nearly 16 grams of protein along with heart-healthy omega 3 fats. Salmon can be incorporated into omelettes and chips. Simply the old fashioned way: Sandwich, smoked salmon and cream cheese. Sprinkle with dill or chopped scallions.
6. Nut Butter Waffles
Waffles contain a lot of protein, fat and vitamins. Eating nuts regularly is beneficial for heart health and helps with weight loss. Nut butter waffles are a simple choice for a high-protein breakfast.
7. Canadian Bacon and Egg Sandwich
A serving of bacon with 12 grams of protein and less than 2 grams of fat is placed on a whole-wheat scone with one egg.
Bữa sáng giàu protein với món ăn Sandwich thịt xông khói và trứng
8. Cottage cheese with fruit
Cottage cheese is a top weight loss choice: Half a cup provides 12 grams of protein. Cottage cheese is rich in leucine - an important amino acid for muscle. Choose a low-fat, no-sodium variety and pair it with fruit or add it to your morning smoothie or oatmeal.
9. Scrambled eggs with black beans
Upgrade your regular scrambled eggs by mixing with sauteed peppers, black beans and some cheddar cheese. Black beans help boost protein, provide antioxidants and disease-fighting fiber combined with immune-boosting vitamin C from chili peppers.
10. Poultry sausage with eggs and bread
Pork sausage is a good source of protein but is high in saturated fat - the type of fat that can raise cholesterol. Sausages made with chicken or turkey contain less. Combine poultry sausage with eggs, whole-wheat toast, and fruit for a simple protein-rich breakfast.
11. Quinoa porridge
Quinoa is a small grain and contains a lot of protein. For breakfast, use quinoa as a delicious oatmeal-like porridge that combines cinnamon, fresh fruit, and nuts.
12. Protein-rich fruit smoothies
Start the morning with a fruit smoothie rich in protein: Use bananas or berries; a glass of milk and some ice cubes. For more protein, add some Greek yogurt or whey protein powder.
Sinh tố trái cây có thể thêm vào thực đơn bữa sáng giàu protein
13. Greek Yogurt Pancakes
Greek yogurt can bring protein and aromatic flavor to pancakes. Mix Greek yogurt with an egg and skimmed milk. Then add that mixture to the pancakes.
14. Overnight Oats with Nuts
No need to simmer oats, you can create a simple protein-rich breakfast in seconds. Mix the oatmeal with the milk. Place in the fridge and the oats will soften overnight. In the morning, toss with cinnamon or ground nuts or flaxseeds. You can warm it up in the microwave or enjoy it cold.
15. Breakfast Burrito
Use last night's chicken, steak or pork and add to a peeled egg for a high-protein breakfast. Toss with whole-wheat tortillas, along with a salad and a few slices of butter for a quick breakfast.
Hope the information in the above article has helped you gain more knowledge to prepare a healthy breakfast. Follow Vinmec International General Hospital website to get more health, nutrition and beauty information to protect the health of yourself and your loved ones in your family.
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Reference source: webmd.com
