High -protein breakfast They are not only the domain of athletes. People who want to keep their weight in check and at the same time eat tasty and filling meals. It is estimated that daily consumption proteins It should be about 0.8 g per kg of body weight. For active people, this demand can increase to about 1-1.5 g per kg of body weight. One way to provide the right amounts of this macronutrient is to prepare high -protein breakfasts.
What are the advantages of morning meals with a high content of protein? First of all, they allow you to saturate for longer. Thanks to this, people on a slimming diet have a less desire to eat between meals. Apart from that protein It participates in cell regeneration processes, improves digestive processes, and also has a positive effect on the body’s immunity. It is also a basic muscle building material.
What products contain the most protein? First of all, it is dairy, such as cottage cheese (11 g protein in 100 g), gouda cheese (25 g protein in 100 g) or natural yogurt (8 g protein in 100 g). Fish are also a great source of protein. We are talking here, among others, about salmon (20 g protein in 100 g), tuna (28 g protein in 100 g) or mackerel (24 g protein in 100 g).
Of course it is important that High -protein breakfast It was created using others productswhich will be a good source of vitamins and minerals. For this reason, it is also worth buying muesli, whole grain bread, vegetables and fruits.
High -protein breakfasts They are recommended in particular to people who lead an active lifestyle. In particular, athletes should ensure adequate supply of proteins, because, as already mentioned earlier, protein It is one of the most important muscle building blocks. Its proper supply in the diet is necessary so that they can regenerate after intensive effort.
Meals rich in proteins on breakfast It is also recommended to all those who want to lose some unnecessary kilograms and tend to snack during the day. Protein It is perfectly full, that’s why the desire for an unhealthy snack before dinner falls.
And what are the contraindications for consumption high -protein breakfasts? First of all, they should be avoided by people suffering from kidney and liver disease, gout and gallbladder. In the case of chronic diseases, you must absolutely consult your diet with a specialist doctor.
What provisions It is worth using, wanting to prepare High -protein breakfast?
1) Fit high -protein vegan pancakes
Certainly, the one is worth attention to healthy high -protein pancakes. The addition of fruit and peanut butter also makes such breakfast It is not only nutritious, but also tasty.
Ingredients:
- 75 g banana,
- 100 g of natural tofu,
- 35 g mleka,
- 45 g of oat flour,
- Favorite additions: fruit, yogurt, nuts.
Execution:
Put banana and tofu in a bowl. Mash them to connect to the pulp. Pour in milk, add flour and blend the whole. Heat a dry pan to pancakes and put the dough with a ladle or a spoon. Serve with fruit, yogurt or nuts.
2) Fit Pizza Cured
Who said pizza cannot be eaten for breakfast? Prepared on a cottage cheese base will be a great meal to start the day. If the season does not allow the purchase of asparagus, then you can replace them with another vegetable, e.g. zucchini.
Ingredients:
- 250 g of semi -fat curd,
- 3 small eggs,
- 3 flat tablespoons of oatmeal,
- 3.5 tablespoons of oat flour,
- a copy of a teaspoon of baking powder,
- half a teaspoon of salt,
- 3 tablespoons of tomato sauce,
- a spoon of oregano,
- 6 green asparagus,
- onion,
- some corn,
- some red pepper,
- a few slices of salami,
- 100 g mozzarelli.
Execution:
Peel the onion and cut into feathers. Cross -section in half. Break asparagus and put vertically in boiling salted water. Cook for 4 minutes. Grate the mozzarella on large grater. Put the ingredients for later.
Knead cottage cheese with a fork in a bowl. Stake eggs, pour in flakes, baking powder and salt. Mix everything to combine in a sticky mass. Place the dough on a baking tray, lined with baking paper. Bake 20 minutes at 180 degrees Celsius. Then turn and bake for another 5 minutes.
Grease the baked dough with tomato sauce, sprinkle with herbs and arrange all the ingredients on top, finally sprinkling with mozzarella.
Put in the oven for another 10 minutes. Remove and serve as soon as the pizza is warm.
3) Turkish eggs
Cilbir is a Turkish breakfast, whose main ingredients are eggs and yogurt. The addition of many different spices makes the meal extremely aromatic. It is worth trying to add a few vegetables, e.g. tomatoes, which will provide necessary vitamins and minerals.
Ingredients:
- Yogurt: 200 g of Greek yogurt (at room temperature), a tablespoon of lemon juice, a clove of garlic and salt,
- Butter: 20 g butter 82%, a pinch of smoked sweet pepper, a pinch of chili, a pinch of turmeric, a pinch of coriander,
- 2 eggs,
- a spoon of vinegar,
- 1/2 tablespoon of chopped coriander (or parsley),
- sun,
- bread.
Execution:
At the beginning, pour the yogurt into a bowl. Peel and squeeze the clove of garlic, season with salt and lemon juice. Mix to combine the ingredients.
Beat the egg carefully into the bowl. Boil water in a wide and low pot, pour in vinegar. Stir boiling water, creating a vortex and reduce the power of fire. Pour the egg gently into the water vortex. Cook for about three minutes – only for cutting protein. Pickle with a ready egg with a slotted spoon and transfer to a plate. Repeat the process by preparing a second egg.
Melt the butter in a saucepan, pour all the dishes and mix. Put yogurt, egg in a T -shirt, pour butter, sprinkle with salt and sprinkle with chopped greens into a warm bowl. Serve hot with fresh bread.
4) Egg paste
A great idea for High -protein breakfast There will be crunchy bread with egg paste. Eggs are a great source of protein, so they can be used to prepare a nutritious and tasty meal at the same time.
Ingredients:
- 2 eggs,
- a spoon of mayonnaise,
- half red onion,
- teaspoon of mustard,
- a spoon of chives,
- bread for serving.
Execution:
Boil the eggs hard and cool. Peel the onion and cut into small cubes, and chop the chives. Cool the cooled eggs with a fork, pour onion, add mayonnaise, mustard and chives. Mix everything gently so that the ingredients combine. Serve with bread.
5) banana cottage cheese
A great recipe for High -protein breakfast There is cottage cheese with the addition of banana and cinnamon. This is a sensational source of protein and other health -promoting nutrients. You don’t have to limit yourself to a banana – nothing prevents you from adding other fruits, e.g. raspberries or blueberries.
Ingredients:
- 80 g of semi -fat curd,
- mature banana,
- a pinch of cinnamon,
- A spoon of Greek yogurt,
- Favorite fruit.
Execution:
Peel the banana, put in a bowl and crush with a fork. Add cottage cheese and crush again, to combine the ingredients. Pour cinnamon, add yogurt and mix again. Decorate with your favorite fruit, e.g. apples, strawberries or blueberries.
6) Protein millet pudding with fruit
Do you like to eat warm and full -fledged meals in the morning? Reach for the next High -protein breakfast. This time it is a protein millet pudding that you will diversify with your favorite fruit. The filling proposal tires your intestines and will give you a lot of energy.
Ingredients:
- 60 g of millet,
- 100 g of cottage cheese,
- some water,
- 15 g of coconut flakes,
- 140 g of favorite fruit.
Execution:
Cook millet according to the manufacturer’s instructions. Then cool down. Cottage curd in a bowl until smooth and combine with porridge. Pour a little water and blend into a velvety mousse. Transfer to a bowl, sprinkle with chips and decorate with pieces of fruit.
Source: Naz NowoKuje.pl, Sazemer.pl
