A protein-rich breakfast helps maintain energy, control hunger and support muscle building. There are many simple ways to increase protein intake right from the first meal of the day without spending too much preparation time.
A convenient option is to prepare chia seed or oatmeal pudding soaked overnight from the night before. To increase protein content, use cow's milk or soy milk instead of water. The next morning, you just take out breakfast and take it with you, both quickly and full.
On weekends, you can cook protein-rich dishes like eggs, chicken breast or beans to use for the beginning of the week. This way saves time while still ensuring nutrition.
In addition, small changes also help increase the amount of protein significantly. Sprinkle more nuts on oats, cereals, or yogurt. You can mash cooked beans and spread them on whole wheat bread to supplement plant-based protein.
When choosing food, you should prioritize lean protein sources such as low-fat yogurt, cheese, cow's milk, soy milk, smoked salmon, tofu, beans or eggs. Limit processed meats such as sausages, bacon because these foods contain a lot of saturated fat.
Plant-based protein is also a good choice for cardiovascular health because it has a low saturated fat content. Beans, nuts, and peanut butter are sources of protein worth considering.
When buying breakfast food, you should carefully read the nutritional information table to check for protein content. Foods considered good sources of protein usually contain 5–9 grams per serving, while 10 grams or more are considered high sources of protein.
