5 Quick And Healthy Protein Rich Breakfast Foods Which Can Fill You Up
Protein Rich Breakfast Foods
Breakfast is said to be the first meal you will have once you wake up in the morning. Why do we call the first meal of the day as ‘Breakfast’? Any idea? Breakfast literally means ‘Breaking’ the ‘Fast’. Since you do not consume anything after dinner from the previous day, you put fuel to your body. This is why your breakfast should be supplemented with all the Protein Rich Breakfast Foods.
Many nutritionists and health practitioners often say breakfast as the most important meal of the day. It cannot be denied that breakfast is indeed an crucial part of your day. It helps restore your glucose levels, promotes your mood, increases energy and even regulate your weight loss goals. Furthermore, it is also imperative to include a lot of Protein Rich Breakfast Foods in your diet, if you are willing to reduce those extra pounds. Protein induces a sense of fullness, and also helps in reducing levels of the hunger hormone ghrelin, which helps check cravings.
Given below are 5 Protein Rich Breakfast Foods Which Can Fill You Up, read further to know:
5 Protein Rich Breakfast Foods
1. Eggs
Eggs are often called the best source of bio-available protein. In addition to high quality proteins, eggs are also enriched with fat soluble vitamins, which make them ideal for anyone looking to lose weight. You could have them scrambled with veggies of your choice. Poached eggs are also a good breakfast idea. They are packed with 13% protein, which is comfortably more than the daily recommended protein requirement. Eggs are iron-rich. Iron is an essential mineral, which not only boosts immunity, but also helps oxygenate your organs, tissues and other parts of the body.
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2. Oats
Not only are they high in protein, but oats are also a rich source of fibre too. Fibre takes long to digest and break down, which makes you feel full for long. If you are full for a longer spell, naturally you would binge-less. Oatmeal is known as an appetite suppressor. It can be used as an integral part of a weight reducing diet. The higher percentage of fibre present in oats help you feel full for a longer period of time. If your diet is high in sugar and fat, you will feel hungry after a brief period of time. Intake of oatmeal breakfast with fruits and ice can satisfy your hunger till lunch time. Hence including oats in our diet can keep the hunger at bay for long period of time, which will ultimately help you stay slim.
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3. Nuts
Nuts like almonds, cashews and walnuts are a rich source of protein along with omega-3 fatty acids, which are essential for healthy brain and heart. You can munch into a handful of them raw. You can even top your cereals with it. Blending it in smoothie is also a good option. Nuts are a great option to eat between meals. Not only they are crunchy but also aids our weight loss, improves brain health, heart health. They are rich in protein, fiber, and several other antioxidants and anti-inflammatory properties. Furthermore, they contain Vitamin E, B2, folate and essential minerals like magnesium, potassium, phosphorus, copper and selenium.
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4. Milk
Milk and other dairy products also make for a good source of protein. It has high amounts of Vitamin B3 (niacin), which may help maintain a steady weight. Conjugated linolenic acid found in milk can help burn fat. A calcium-rich diet is highly recommended for expecting mothers. Calcium is essential for maintaining the health of the mother’s bones and to ensure proper bone and teeth development of the baby. Milk and milk products are the best sources of bio-available calcium. Low-fat yogurt and paneer are full of good quality calcium and proteins. Milk is a rich source of calcium and proteins.
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5. Fruits
High protein fruits like guavas, avocados, apricots, kiwifruit, and bananas can make for an excellent addition to your weight loss-friendly breakfast. You can tuck into them raw, or use them to top your porridge or yogurt. Dry Fruits make for a delicious and healthy snack. It is rich in proteins, vitamins, minerals and dietary fibre. Health experts recommend eating dry fruits like apricots, walnuts and pistachios to stay healthy. Dried fruits offers some advantages over fresh fruits: a longer shelf life and portability. If you are watching your weight, dried fruits should be eaten in moderation as they contain significantly more calories per serving than fresh fruits. Some dried fruits contain sugars added in processing which increase its calorie content. However, dried fruits without additives offer numerous health benefits.
