BREAKFASTS FULL OF PROTEIN
Want to start your day off right?
Add some protein to your morning meal.
Research shows that getting plenty of this nutrient
first thing helps you stay full & satisfied longer.
It may even help you eat less throughout the day.
♦♦♦♦♦
Greek Yogurt
- Greek yogurts packs in more protein that regular yogurt - 1 C delivers 23 grams of protein.
- It’s also high in bone-building calcium & potassium.
- Before serving, stir in that liquid sitting on top of the yogurt because that’s where the whey
is & it has protein. - For a filling breakfast, layer the creamy stuff with fruit & a high-fiber cereal.
♦♦♦♦♦
Chia Seed Pudding
- Chia Seeds are loaded with nutrition.
- 1 oz (aprox. 2 T) serves up 5 grams of protein & 10 grams of fiber.
- When soaked in liquid, chia seeds turn into a thick pudding
1. Stir 2 T chia seeds with 1/2 C of milk & put it in the refridgerator overnight.
2. In the morning, put it in a bowl with fruit and honey.
♦♦♦♦♦
High-Protein Cereal
- Not all cereals are created equal.
- Many are made with only grains, so they don’t have much protein.
- But some have nuts and seeds & others have soy protein baked into their flakes or puffs.
- Look for ones with at least 8 grams of protein & 5 grams of fiber per serving.
- This combo will help fend off hunger throughout the morning.
♦♦♦♦♦
Veggie Frittata
- Eggs have 6 grams of protein so they're a smart way to start the day
- For an easy 1 dish breakfast, whip up a frittata
1. Beat eggs with salt & pepper.
2. Mix in fillings, like sautéed veggies & cheese.
3. Pour it in an oven-safe skillet & cook over medium heat for 4-5 minutes.
4. Then put it in the oven & bake for 10-15 minutes.
♦♦♦♦♦
Smoked Salmon
- Smoked salmon is a morning staple in Scandinavian countries for good reason.
- A 3oz serving has 20 grams of protein, plus heart-healthy omega-3 fats.
- You can add it to omelets & frittatas or make an open-face sandwich with smoked salmon & healthy cream cheese.
♦♦♦♦♦
Nut Butter Waffle
- Instead of maple syrup, spread your favorite nut butter (peanut or almond) on a whole-wheat waffle or toast.
- It’s high in protein, 7 grams in 2 T), healthy fats & vitamins.
- Research shows that eating nuts regularly can boost your heart health and help with weight loss.
- You can also stir a spoonful into a bowl of oatmeal or a smoothie
♦♦♦♦♦
Cottage Cheese With Fruit
- Cottage cheese is thought of as a slim-down staple,
- A 1/2 C delivers 12 grams of protein & only has 4 carbs.
- It’s a source of leucine, an amino acid that’s an important building block for muscles.
- Choose a low-fat, no-sodium-added version & pair it with fruit or just add it to your morning smoothie or oatmeal.
♦♦♦♦♦
Black Bean Scrambled Eggs
- Upgrade plain scrambled eggs by mixing in sautéed peppers, black beans & a little cheddar cheese.
- The beans add a protein boost of 7 grams per 1/4 C.
- They're also high in disease-fighting antioxidants & fiber.
- As a bonus, you’ll get immunity-boosting vitamin C from the peppers.
♦♦♦♦♦
Breakfast Burrito
- If you're a vegetarian or a vegan, you can make a burrito.
- If you have some leftover vegetable burgers in your refrigerator, take one & add it to a started scrambled egg.
- Then add the scrambled egg with the burger in a whole-wheat tortilla.
- Add salsa & a few avocado slices for a quick breakfast.
- If you're in a rush, wrap the burrito in aluminum foil for an on-the-go meal.
♦♦♦♦♦
Chicken or Turkey
For your husband or son who like their breakfast or any other meal with chicken or turkey, you can add shreded chicken or turkey into your omelet.
♦♦♦♦♦
Quinoa 'Oatmeal'
- This whole grain is actually a tiny seed & it’s packed with protein.
- 1 C delivers 8 grams of protein.
- Quinoa is like oatmeal or porridge & you can add cinnamon, fresh fruit & nuts.
♦♦♦♦♦
Fruit & Protein Smoothie
- Start with fruit like banana or berries,a cup of any type of milk & a few ice cubes.
- For extra protein, add some Greek yogurt or whey protein powder.
- You can also toss in a spoonful of cocoa powder to make it a chocolate treat
♦♦♦♦♦
Greek Yogurt Pancake
- Greek yogurt can bring protein plus a tangy flavor to pancakes.
- To make them, mix it in with an egg or egg substitute & skim milk.
- Then add it to your pancake mix.
- Top your pancake with more yogurt & fruit.
Overnight Oats with Nuts
If you won't have time to make your breakfast the next morning,
you can make a no-cook version in seconds.
- Mix equal parts oatmeal with milk.
- Place it in the refridgerator & the oats will soften overnight.
- In the morning, top it with cinnamon or for extra protein, add nuts or ground flaxseed.
- You can warm it up in the microwave or enjoy it cold.
♦♦♦♦♦
Copyright © 2012 - 2020 KosherWoman.com
All rights reserved
