In a study conducted by Purdue University and the University of Kansas Medical Center, participants who started their days with high protein meals felt more satisfied than those who only including protein in their lunch and / or dinner. This is crucial for people interested in maintaining wellness or lose weight to achieve healthy lifestyles
Fried. Boiled. Baked. Sunny-side up. Scrambled eggs. Eggs can be prepared in many ways. They can be eaten alone or used as a base to add other foods. A simple, fast egg dish is the Italian omelette known as frittata. Scramble eggs with some leftover vegetables or meat in a frying pan and finish it off by baking it in the oven.
Like eggs, oatmeal is a fantastic foundation staple. Whether you prefer steel-cut oats or instant messages, add fresh fruits like bananas, berries and even seasonal fruits like mango and pineapple to incorporate fiber. Sprinkling cinnamon or a bit of maple syrup adds a sweet factor. Bake oatmeal raisin muffins on the weekend to give you a quick to-go meal for the week.
Milk, cottage cheese, yogurt and soft cheeses such as mozzarella and brie are loaded with protein. However, it is important to eat them without additives and sugar. Instead of buying yogurt with sugar “fruits” at the bottom, buy fat-free plain yogurt and add fresh fruit. A medium between cottage cheese and yoghurt is the Greek style yogurt, which has a delicious dessert like, thick consistency.
Take leftover steak or chicken breast from the night before and warm it up for breakfast. Cereal can be a staple breakfast food in America but not in other countries worldwide. The British eat beef, beans and eggs. The Japanese eat rice, fish and miso soup. And in Mexico, they add pork to huevos rancheros. Although a 6 oz. can of tuna contains incredible 40 g protein. Tuna with swiss cheese on 100 percent whole grain English muffins can be toasted in minutes in the morning.
Throw everything into a blender and make a smoothie. Not only is this a time saver, but it’s a fantastic way to get creative. An ideal smoothie contains the following: fruit (fresh or frozen) and liquid (milk or soy milk). Adding creamy peanut butter or almond butter will give a fantastic thickness to drink. Feel free to add protein powder or grounded flaxseeds or other essential vitamins that may be missing in your daily diet.
There are many options for prepackaged breakfast foods, but read labels. Most, but conveniently contain a surprising amount of fat, sodium and sugar. Instead spend a weekend preparing ahead and do your own pre-packaged breakfast food that is not only easy but healthier and cheaper in the long run.