You already know the most important meal of the day is breakfast, so how about getting the most out of this important meal. Pack your breakfast with more protein. This will give you an early boost of the nutrients you will need to stay fuller for longer, have that extra energy for the day, and drastically boosts your mood levels. But you need to know that your protein needs will vary due to many factors. It could be your calorie intake, how active you are in a day, and your overall fitness goals. But for an average man weighing about 90kg and is consuming about 2,500 calories in a day, your protein requirements would be about 63-188 grams.
For a female weighing about 68kg and consuming 2,000 calories a day, your protein requirements for the day is 50-150 grams. As a base, try and have about 25-30 gram of protein per meal per day, and as you go through the day, you can add a few healthy snacks to keep you going. When you spread out your protein throughout the day, it should keep the hunger pangs at bay while increasing your muscle mass.
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Benefits of a high protein breakfast
The first and most important benefit you will enjoy from a high protein breakfast is how filling it is. Your body takes much longer to breakdown proteins, thus making you feel fuller for longer. As your body is trying to break it down to amino acids, the phenylalanine amino acid is responsible for triggering an increase in your gut hormones level. Once triggered, it immediately send a signal to your brain that you are full, thus reduces those hunger cravings throughout the day, which helps you in your weight loss journey.
Additionally, when you consume protein, you slow down your body on how quick it absorbs carbohydrates; in turn, this keeps your blood sugar levels low. Reducing hunger levels and reduce fat storage in your body.
Some of the best foods to have for a high protein breakfast.
A good breakfast should be loaded with protein-rich foods, and these are some of the items you should consider to include.
- Turkey bacon
- Greek yoghurt
- Black beans
- Nut butter
- Cottage cheese
- Protein powder
- Lean chicken or pork sausages
- Two simple Ideas for a protein-packed breakfast
- High protein granola
It is a perfect make-ahead breakfast option. When you prepare it, try and make a huge bulk, which will save you time in the morning. This particular method makes 16 servings and will take a total of 40minns. You will need 2 cups of oats, some chopped nuts, pumpkin and sunflower seeds, a scoop of protein powder, flax seeds, a dash of cinnamon for flavour, salt, some coconut oil, maple syrup or honey.
Start by preheating your oven, then taking a bowl and mixing the ingredients; once properly mixed, spread this on your baking tray and let this bake until it is golden brown. It should take about 30 minutes, but ensure you keep an eye, so it does not burn.
Greek yoghurt parfait
Now, this is something easy to whip up for a protein packed breakfast. Get Greek yoghurt, some fresh blueberries and strawberries, sugar, a few mint leaves and granola from the bulk you made. This can be a perfect breakfast and a tasty dessert; it is just one of those decadent meals you can’t go wrong with. All you need is to dice your fruits and start layering the ingredients in a bowl or a cute dessert glass. This bowl is loaded with enough proteins to get you through the day and is a low lactose breakfast idea.