It’s been said time and again that breakfast is the most important meal of the day. But what exactly is a proper breakfast? The answer to that of course, is dependent upon your health goals. Most of the time, a high protein breakfast can be the ideal way to start your day. Disregard low-fat versus low-carb, because protein is the nutrient most of us need to continue being healthy, lean, as well as energized. Protein is most important especially at breakfast. You must be all too familiar with the drill. Rushing out the door with you grabbing a breakfast bar or going for the nearest cereal box. Both bad ideas! If you desire to feel fueled up longer, disregard all the carbs and instead go for high protein foods that will keep that motor running and humming all day long.
Make sure that you take advantage of different types of high protein meals. Changing your protein sources can provide you with the chance to embrace new if not exotic protein sources that can supply impressive nutritional profiles. For example, a 100 gram beef hamburger patty will supply 7.8 grams of protein, but a calorically equivalent serving of buffalo meat will yield 19.9 grams. Wild meat offers benefits over domestic meat, including a healthier supply of omega-3 and omega-6 fatty acids. Revolve meat sources through your diet for variety. If poultry is more your thing, try duck, goose, quail, squab or other sources. You may not have heard of all of these meats, but somebody near you perhaps has. Also check ethnic stores and butcher shops, as they could be keeping these food supplies in stock.
Nuts are also a great source of protein. You won’t have to hunt nearly so far to track down a diversity of nuts. Almost any store will carry at least a lot of varieties, such as cashews, Brazil nuts, macadamia nuts, hazelnuts, almonds, pecans, and walnuts. They can get costly though, so it is advisable to buy in bulk.
Before you get started, keep in mind that protein tends to get the wrong impression. At times, it is the main element to a diet craze, when it seems that everyone is shunning carbs in favor of a high-protein diet. At other times, protein is shunned completely, as people gobble up salads laced with low-fat dressing in an effort to fit into their skimpy wardrobe. While either a high-protein or low-carb diet is not ideal, there is strong evidence that a moderate-protein diet may be the best option.
The reason is that we need much protein along with exercise to build or hold onto muscle. We lose muscle mass as we get older, and this causes our metabolism go down. One of the biggest culprits of middle-aged weight gain is due to the loss of muscle mass. Muscles are key for the quality of life as we age. Once an older person loses significant muscle mass, basic stuff like balance or the ability to get up from a chair become labored tasks. Studies have shown that many elderly people do not eat enough protein, and when this is combined with being sedentary, their ability to be independent is diminished.
Protein likewise plays a role in guaranteeing that we don’t sense hunger too soon after a meal, making it helpful in a weight-loss regimen. A high protein breakfast has been particularly shown to help people feel less hungry during the day. Research however shows that most Americans eat the bulk of their protein at dinner and lunch, with less protein during breakfast and in snacks. High protein snacks are also an overlooked source for protein supply. This may also be challenging for the elderly or those trying to build muscle. New studies show that spacing protein throughout the day, instead of loading up on protein at later meals, is more effective for maintaining or building muscle in individuals who exercise.
A basic rule of thumb for most is to get 20 to 30 grams of protein at every meal. This can be particularly hard during breakfast. So to get started during your day properly, here are seven examples or suggestions of high protein breakfast ideas for one week that meet that quantity.
Monday
Mediterranean sandwich: Use whole-wheat pita with tomato slices, 4 tablespoons of hummus, 1 ounce of goat cheese and 1/4 cup of sliced almonds. Make a café latte to drink, made with half cup of steamed skim milk. You get 22 grams of protein.
Tuesday
A strawberry smoothie: Mix together 6 ounces of plain Greek yogurt, half a cup of strawberries, 1/4 cup of uncooked oatmeal, a sprinkle of honey for desired sweetness and a half cup of skim or soy milk. You get 21 grams of protein.
Wednesday
Toast and nut butter: Use two slices of whole-wheat bread with one tablespoon of peanut butter on each. Top it with sliced banana. Have one cup of skim milk to drink. You get 22 grams of protein.
Thursday
Melon bowl: Have half of a cantaloupe, filled with one cup of cottage cheese. You get 25 grams of protein.
Friday
Breakfast burrito: Have a corn tortilla packed with two scrambled eggs, 1/4 cup of black beans, sautéed onions, and pico de gallo. You get 25 grams of protein.
Saturday
Breakfast salad: Just toss together 1/2 cup of chopped tomato,1/2 cup of shelled soybeans, and 1 ounce of mozzarella cheese. Sprinkle with balsamic vinegar and serve with a whole-wheat breadstick. You get 25 grams of protein.
Sunday
Apple walnut oatmeal: To prepare, cook 3/4 cups of dry oatmeal with 1 & 1/4 cup of skim milk, add 1/4 cup of chopped walnuts, and 1 chopped apple. Drizzle with cinnamon and honey. You get 24 grams of protein.
With these energy boosting high protein breakfast ideas, there is no doubt that you will be fueled the whole day. Always remember the key to having a healthy body is to eat the right food at the right time.