Whether you’re trying to slim down or just ‘don’t have the time,’ never skip breakfast. What they say is true – it’s super important! Breakfast reboots the body, ready for the day ahead.
Early morning calories actually aid weight loss. A recent study presented at the Obesity Society’sannual meeting found that women who ate a high-protein breakfast (30 grams from eggs / sausage) felt more satisfied and as a result, ate about 100 calories less at lunch compared to those who ate a low-protein pancake breakfast.
Protein-rich breakfasts are proven to keep you feeling fuller for longer, elevating the need for you to snack on high-calorie / low-nutrient foodstuffs during the day.
Fancy sprucing up your morning menu? Give these 7 breakfast ideas a try.
Mushroom and Pepper Omelette
A quick and easy way to start the day on a protein-high is with a veggie-based omelette. Eggs are the perfect protein, complete with all 8 essential amino acids. If you’re hitting the gym, the 6 grams of high quality protein found in eggs can help promote muscle growth and give you the energy boost you need pre-workout.
Combine 4 egg whites with 1 egg and season with salt and pepper. In this recipe, we’ve added mushrooms and peppers, but there’s no harm stirring in a greater variety of vegetables – tomatoes, onions, etc. Just before the eggs start to set, chuck in half a cup of low fat cheese. Once your omelette’s cooked, plate up and enjoy!
Avocado and Egg Wrap
If you struggle for time and tend to eat brekkie on the go, try preparing an avocado and egg wrap the evening before. Laden in heart-healthy mono-saturated fats, this satisfying dish helps reduce belly fat and lower cholesterol without a tummy grumble till lunch.
Pick fibre-filled whole grain wraps and flavour with avocado slices, kale and scrambled eggs – this hearty mix provides over 20 grams of protein! Add Parmesan cheese for a savoury kick.
French Toast and Yoghurt
Revamp your morning toast with a little 'je ne sais quoi.' By soaking a slice or two of wholegrain bread in egg (with a tablespoon of milk for good measure) and cooking till brown, you can curb hunger pangs in minutes.
The high-carb content of this breakfast encourages many to save French toast as a weekend treat. But if you've a busy day ahead, teamed with 1/2 a cup of yoghurt it provides all the sustenance you need to tackle challenges effectively. Try adding cinnamon, or layering-up with peanut butter for extra protein-packed taste.
Mediterranean Scrambled Eggs
Health specialists can't get enough of the nutrient-rich Mediterranean diet. Loaded with fruits, vegetables and grains, Mediterranean meals carry all the goodness needed for healthy living, anddon't leave you hungry. Its limited use of red meat and unsaturated fats are well suited to those at risk of heart disease.
Flavour your morning meals Mediterranean style. Simply combine your traditional scrambled egg mix (and extra egg whites if you're going protein-heavy) with olives, spinach leaves and 1 tablespoon of Parmesan cheese for a delectable start to the day.
Flaxseed, Yoghurt and Berries
Flaxseeds are both an amazing source of fibre and protein, and shouldn't be overlooked when thinking-up new breakfast plans. It's a health-helping all rounder, with research to suggest that it alleviates symptoms of depression (thanks to its docosahexaenoic and eicosapentaenoic acid content), reduce the risk of certain cancers and prevent liver disease.
If stodgy toast and cereal dishes aren't for you, try rustling up a refreshing flaxseed and yoghurt combo. Team 1/2 cup of low fat Greek yoghurt with 2 tablespoons of ground flaxseed and a handful of blueberries. This protein-powerful mix can work wonders on the waistline. Sprinkle crushed walnuts over your yoghurt for a heart-healthy, protein based top-up.
Sundried Tomato Frittata
Get that holiday feeling with a delicious tomato and goats cheese frittata. If you're bored of the same old scrambled eggs, this veggie filled, Mediterranean inspired dish will put you in the best mood pre-9am.
To make: grab a 10-inch skillet and sauté your vegetables in a little olive oil. Then add the layer of low-fat goats cheese, topped by the egg mixture. Ensure that the eggs are spread evenly over the veg and cook till the eggs start to set. Once ready, place in the oven to bake for 8- 10 minutes until golden brown. Feel free to complement the tomatoes with whichever vegetables you like – the more vitamins the merrier!
Healthy Egg Muffin
If you're guilty of relying on fast food quick fixes to get you through the morning, consider switching to a healthier homemade protein-packed version. They’re super easy; boil an egg whilst toasting a whole-wheat English muffin. Once ready, add a layer of cottage cheese to your muffin and slice your boiled egg to go on top – and voila!
A deliciously healthy alternative to anything you could pick up through the drive through, with half the saturated fat and lots more protein. It's cheaper too and only takes a matter of minutes to make – give it a try.
