For successful weight loss, every day should start with a high protein breakfast, with a satiating effect!
For most people, breakfast is one of the most difficult meals of the day. Work, children, rush, lack of appetite in the morning are some of the reasons for this. The first meal of the day is important because:
- Decreases appetite
- Satisfying breakfast helps us not to consume extra calories before lunch
- Maintains blood glucose levels
- Charges us with energy for the day
Why a high protein breakfast? Because protein is the most saturating macronutrient, it helps regulate appetite and other benefits that you can learn HERE.
One study looked at how a high-protein breakfast helps you lose weight. In the study, some participants lost more weight by eating only 12 grams of protein at breakfast compared to others who ate a low-protein breakfast.
Another study found that when people started their day with a high-protein breakfast, they ate up to 200 fewer calories by the end of the day than those who started their day with a carbohydrate breakfast or did not eat breakfast at all.
When we combine high protein with sources of fiber, such as vegetables, fruits, whole grains, cereals, we ensure a balanced and well-stocked breakfast with important nutrients. This breakfast will satiate us for a longer time than pasta, sweets, a breakfast rich in carbs.
However, the goal of weight loss is to saturate yourself with lower-calorie foods for longer. Therefore, in this article, I will recommend 10 high protein recipes to help you lose weight. These recipes have been personally used and recommended to my clients and I have received positive feedbacks. I hope you like them!
Oatmeal pancake with eggs
Beat two eggs in a bowl, add 50 g of fine oatmeal, and stir. Then bake the pancake on both sides in a preheated pan with a little fat, until golden on both sides. You can add cinnamon, cocoa, or vanilla to flavor it. You can also add ½ mashed banana or 1 dose of protein powder to the mixture. Spread the finished pancake with 1 tbsp. honey. The nutritional value of the whole breakfast is – 330 calories, 19 g of protein, 30 g of carbohydrate, 14 g of fat. This is the nutritional value without banana, protein, and honey.
Oatmeal is one of my favorite snacks! It satisfies me and keeps me fed for about 3 hours. It doesn’t make me bloat or make my stomach heavy.
Protein toast with mozzarella, cottage cheese, and cucumbers
You take 2 slices of protein bread of which brand you prefer. Spread them with 100 g of cottage cheese, arrange 1 layer of cucumbers, cut into thin slices and sprinkle with 50 g of grated mozzarella. Bake on a party grill or oven, or consume without toasting. Approximate nutritional value 340 calories, 31 grams of protein, 23 grams of carbohydrate, 15 grams of fat.
Protein toast with mozzarella, white brined cheese, and eggs
Again, take 2 slices of protein bread. In a bowl, mix and stir 2 eggs, add 50 g of grated mozzarella and 50 g of grated cheese. Stir the mixture and distribute it evenly among the two slices. Bake in the oven or on a party grill until the mixture turns red. Nutritional value 500 calories, 39 g protein, 20 g carbohydrate, 30 g fat.
Pancake with eggs, banana, protein, spread with cocoa tahini or peanut butter
In a bowl, mix 1 mashed banana, 2 eggs, and 1 scoop of protein powder. Bake on both sides in a pan until the pancake is brownish. According to your taste use a spread to top the pancake. I prefer cocoa tahini or honey 20 g. Approximate nutritional value 350 calories, 36 g protein, 25 g carbohydrate, 12 g fat.
Soaked oatmeal in almond milk with protein powder
In 200 ml. almond milk mix 1 scoop of protein powder and soak 50 g of oatmeal overnight. In the morning, stir and consume. If desired, you can add 1 tbsp. honey, 1 tsp. cocoa or cinnamon to taste. Nutritional value – 420 calories, 33 grams of protein, 48 grams of carbohydrate, 9 grams of fat.
Skyr (natural or flavored) with oatmeal and peanut butter (can stay overnight)
In 200 g of skyr mix 50 g of oatmeal and 1 tbsp. peanut butter. If you wish, you can leave the oats to soak in the skis overnight in the refrigerator. For the recipe, I recommend using fine oatmeal. You can replace peanut butter with sesame tahini, hazelnut tahini, or anything else to your liking. Nutritional value – 360 calories, 34 grams of protein, 38 grams of carbohydrate, 9 grams of fat.
Smoothies – cottage cheese, spinach, frozen raspberries, protein powder, soy milk.
In a blender mix the following ingredients – 2 handfuls of baby fresh spinach, 100 g of cottage cheese or natural skin, 50 g of frozen raspberries, 1 scoop of protein powder, and 100 ml. soy milk. Mix the ingredients until a homogeneous mixture is obtained. You can also add ice if desired. The milk can be almond or coconut. Nutritional composition 300 calories, protein 38 g, carbohydrate 12 g, fat 7 g.
Breakfast omelet – 2 eggs, ½ avocado, 2 tbsp. black beans (canned), diced cucumbers and tomatoes, corn, spinach.
Start by making an omelet from 2 eggs. Cut the avocado into strips and the tomatoes and cucumbers into cubes. Arrange the avocado on top of the omelet, then add the beans, vegetables, and finally the spinach. Close the omelet and sprinkle with 1 pinch of salt and pepper. Optionally, you can add 100 g of unflavoured skyr or cottage cheese. Nutritional value 300 calories, 15 g protein, 12 g carbohydrate, 20 g fat, without skin.
Oatmeal with milk – oatmeal, almond milk, yogurt, chocolate protein powder (stay overnight in the refrigerator).
50 g oatmeal, 100 ml. almond milk, 100 g of yogurt 2%, 1 scoop of protein powder mix and mix well in a bowl. The mixture is left to stand overnight. In the morning you can add fruit of your choice. Nutritional value 400 calories, 33 g protein, 46 g carbohydrate, 9 g fat.
Rice cakes with cottage cheese and cucumbers, tomatoes, olives (egg).
Make rice sandwiches by spreading cottage cheese on the rice and adding the finely chopped vegetables. If you wish, you can add a hard-boiled egg cut into circles. Nutritional value 380 calories, 28 g protein, 36 g carbohydrate, 13 g fat.
To each breakfast you can add citrus juice, ½ not pressed grapefruit or fresh fruit (carrots, cabbage, apples, beets), not more than 200 ml.
Don’t be afraid to eat more calories in one meal. The most important thing for losing weight is to eat fewer calories than you burn for the day. Breakfast is a very important meal – it can either make or break your day.
I will recommend to you one of the best tasting protein powders out there so you can use it for these recipes. (Please note that some of the links shared in this post are affiliate, and if you go through them to make your purchase, the author of this article will be charged a commission. The author recommends this company’s products based on their quality and benefits! The article aims to help make an informed purchase decision!)
Sprout Living Epic Protein Powder, Vanilla Lucuma Flavor, Organic Plant Protein, Gluten-Free, No Additives, 19 Grams Clean Vegan Protein
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