Everyone knows that a healthy breakfast plays an important role in maintaining a healthy body, which is why we try so hard to make sure we do so every day. The most important thing is eating a high protein breakfast in the morning. Breakfast should never be skipped since our bodies cannot get any food while we sleep at night, and the first thing we eat in the morning gives us energy throughout the day for full-day activities.
Every one of us is aware of the health benefits of protein. Proteins play a vital role in terms of health as it has many benefits such as:-
1. It Improves bone health.
2. Boosts metabolism.
3. Helps in weight loss.
4. Lowers Blood Pressure.
6. Increases muscle mass and muscle strength.
Some people misbelieve that vegan diet doesn’t provide enough protein and thus they tend to resume with animal food. But this is not the fact. In fact, there are many good options for protein in plant-based diet. In this article, We will see the breakfast ideas which are rich in protein.
Now, let us see some healthy protein-rich breakfast ideas which are also easy and quick to prepare.
5 HEALTHY HIGH PROTEIN BREAKFAST IDEAS:-
One of the easy and healthy option for breakfast is a fruit salad. Fruits are a great source of protein. Either you eat it as a whole or cut it and eat it in the breakfast or mix it and toss it up with vegetables and make salads and eat it in a lunch or dinner, it gives lots of nutrients. In addition to this, salads are easy to make and it also needs less knowledge as compared to other recipes.
Some of the fruits high in protein are guavas, avocados, apricots, blackberries, oranges, bananas, kiwifruit, raspberries, and peaches.
Whichever fruit is available at home, we can cut and make a salad out of it. Just you need to maintain the balance and texture. Adding seasonal fruits will give you more benefits. The best thing about salad is that it can be prepared in less amount of time and keep us energetic throughout the day.
Easy fruit salad recipe:-
1 cup chopped cantaloupes
1 cup chopped mango
1 cup chopped strawberries
½ cup blueberries
For the dressing:-
2 tbsp lemon juice
2 tbsp honey
Take a large bowl, and add all the fruits in it. Mix lemon juice and honey. Whisk it well. Add it to the fruits and mix it well. Your healthy breakfast is ready. You can store it in an airtight container. It will remain fresh for 4-5 days.
2. Peanut butter sandwich:-
Peanut butter contains 7 g of protein per 2 tablespoons.
Peanut butter as well as peanuts are full of fiber, protein, and fat. We can also make peanut butter at home and it is a very easy recipe.
Some quick and easy ideas for including peanut butter in our diet:-
We can apply it on toast, blend it into smoothies or make a peanut sauce for savory dishes.
It makes a quick breakfast full of nutrients. We can eat a peanut butter sandwich by spreading it on the bread slices. Another simple way is that it can be spread to any fruit such as an apple(really try sometimes, tastes delicious). Just cut an apple into slices, spread peanut butter on it, and ENJOY!!!
3. Quinoa Salad:–
Quinoa has recently gained a lot of popularity because of its several health benefits. Quinoa contains 8g of protein per cup (cooked). Quinoa is gluten-free and rich source of protein.
In addition to this, Quinoa is also rich in fiber and helps in weight loss. The fiber in quinoa can help with controlling blood sugar levels, lowering your risk of diabetes and heart disease. There are different recipes for Quinoa salad. Here is one which is quick and easy to prepare.
How to make Authentic Quinoa salad:-
2 cups quinoa
¼ cup chopped mint
¼ cup coriander leaves
1 cup chopped cucumber
1/2 cup chopped tomato
A pinch of Salt,
A pinch of black pepper powder
2 tbsp fresh lemon juice
2 tbsp extra virgin olive oil
Boil quinoa for 10-15 min. Combine chopped cucumber, chopped mint leaves, tomato and coriander leaves in a large bowl. Season with salt and black pepper and then pour over the quinoa mixture, and combine well. Keep the mixture aside.
In a separate bowl, add lemon juice and olive oil. Add chopped tomatoes to it. Whisk together. Add it to the above mixture and mix it well. Your awesome, protein-rich QUINOA SALAD is ready to go!!!
All the above recipes are full of proteins and including them in the breakfast will give you amazing results in terms of health.
4. Oats Porridge:-
Oats are not only rich in protein , but also rich in fiber, iron and calcium. This is a healthy breakfast and mostly liked by the children.
½ cup quick-cooking oats or rolled oats
2 cups of water
½ to 1 cup milk
sugar as per taste
chopped fruits/seeds/ almond crush (to enhance protein)
Blueberries to enhance some vitamin(any berries will do)
Take ½ cup quick-cooking oats or rolled oats in a pan. Add 2 cups of water. Then add ½ to 1 cup milk. Add sugar as per taste. Stir very well and heat the oats porridge mixture on a low to medium flame.The porridge will also thicken as it cooks. Cook for 5 to 6 minutes.
Serve oats porridge hot or warm or at room temperature. When it cools down, it becomes thick so try to eat when it is warm. If adding chopped fruits, then add it when the porridge becomes lukewarm or cooled down completely. Add some blueberries to enhance the nutrient value. You can also add chopped dry fruits of your choice.
Greek yogurt contains 23 g of protein per cup. There are different flavored yogurts available in the market. A bowl full of yogurt with some nuts/fruit cuts is itself a healthy breakfast and gives us lots of proteins. Different fruits as well as dry fruits can be added to the plain yogurt as per the choice. You can also add pumpkin seeds or crushed almonds which is again rich in protein.
I hope you liked these protein-rich breakfast ideas. All the recipes contain healthy ingredients and are also easy to prepare.
There is no doubt you are going to try some, and I’m curious about your feedback on it. I am so excited for you to try the recipe for quinoa salad.
If you really liked the above recipes, please consider leaving a comment below. Your feedback is very important to us.