If you want to maintain your health and body shape, you have to focus on healthy food and regular protein-rich meals. Starting your day with a breakfast full of proteins, vitamins and minerals will give you additional strength for your daily activities and keep you healthy. As you probably know, breakfast is the most important meal of the day. You can take a decent amount of protein to boost muscle recovery after waking up.
The ideal protein amount you can take in your breakfast is 30 grams, or you can start with 15 grams for every meal if you are a gym person. So, right below, you find six protein-rich foods you should add to your breakfast to increase your protein intake and adequately manage your hunger.
One average-sized egg has 6 grams of protein, 13 vitamins, and the necessary minerals for proper muscle recovery and body strength. One of the best breakfast ideas is to eat a couple of them as an omelet or hard-boiled, mixed with some veggies like paper or cucumber and a little salt. It’s not time-consuming, and you will have a healthy breakfast on the go.
2. Protein Shake
Tasty protein shakes are a good breakfast idea for busy people who want to stay in good shape. These drinks are full of proteins, vitamins, and calcium with different flavors, intended for growing muscle mass, weight loss, and hunger management, just to name a few. It’s worth mentioning that there are many protein ice coffees, hot chocolate, and soups with different flavors and protein amounts for everyone’s meal.
3. Cottage Cheese
With over 12 grams of protein and 80 calories in a half-cup, low-fat cottage cheese is an amazing food you can add to your breakfast. Cottage cheese is also full of calcium, beneficial for the human bones, and a worthy replacement for other types of fat-rich cheese in your diet. You can make breakfast with baked bread and cottage cheese, together with a slice of apple or pear.
4. Greek Yogurt
If you are a dessert lover but want it for your breakfast, greek yogurt can be the main ingredient in your breakfast meal. Greek yogurt has double the proteins of basic yogurt and a low percentage of lactose, acting like a probiotic for your health. One good breakfast idea is to mix Greek yogurt with strawberries, blueberries, and granola. You will get a fruity mousse full of proteins to start your day to the fullest. Or, if you don’t prefer sweet food in the morning, try to mix Greek yogurt with tuna and lemon juice to start the day with a delicious protein dish.
You probably think about a healthy snack full of good fat when you see almonds. But, a ¼ cup of almonds contains 6 grams of protein and a bunch of calcium and iron. Consuming them as a snack after your meal is a good idea, but having them for breakfast will boost your energy for the rest of the day and balance your hunger. For example, you can eat almonds as a protein-rich ingredient in your favorite salad or eat them fresh without salt before going to work.
Tuna is one of the most popular protein-rich foods you should add to your breakfast. One standard size tuna contains over 30 grams of protein. Also, there are around 130 calories, which are important in your healthy diet. For breakfast, you can make the famous salad with tuna, corn, and lettuce, sprinkled with lemon juice on the top. Or, you can mix the tuna with onion and eat it with salty crackers.
Protein is important for maintaining the human body, health, and wellness. The protein intake can be different depending on your preferable diet, but adding them to your breakfast can be a win-win situation for your body. There are many protein-rich foods you should consider before making breakfast, like eggs, tuna, almonds, cottage cheese, and protein shakes. The recommended protein intake for breakfast is 30 grams, so make sure you create delicious breakfast ideas full of protein and other nutrients. Remember that breakfast is the most important meal of the day, so always try to make it healthy and full of nutrients perfect for your body.
A fervent champion for holistic well-being, graces this community with her expertise in health and fitness. With a solid educational foundation in physical fitness and a commitment to empowering others, Sara distills her extensive knowledge and experience into actionable insights. Her writing, firmly grounded in evidence-based practices, aims to demystify health complexities and inspire readers to cultivate sustainable habits for a balanced life. As a certified fitness trainer, Sara offers a well-rounded perspective on wellness. Join Sara on this transformative journey towards a happier, healthier, and more vibrant you.