High-protein breakfast ideas: Boost health and curb cravings
High-protein breakfasts? There's a lot of buzz about them nowadays. Nutritionists highly recommend them because they offer benefits for nearly everyone, especially mature women. Plus, you don't need expensive ingredients to prepare such meals.
A breakfast rich in protein provides numerous health advantages. It primarily offers a lasting feeling of fullness. After such a meal, you won't feel hungry for hours and won't crave snacks. Protein is also a critical component for bones and muscles, which tend to weaken as we age. With ample protein, tissues regenerate more efficiently.
Why focus on protein?
Scientists advocate for protein-rich breakfasts. Researchers from the University of Missouri in the United States found that such meals can help you control your appetite more effectively. This makes it easier to resist the temptation to overeat during the day, which is a leading cause of overweight and obesity.
Meanwhile, researchers from Waseda University in Japan have shown that meals high in protein, especially when eaten in the morning, are excellent for physically active individuals and athletes. A protein-rich diet enhances the results of workouts, contributing to increased muscle mass, among other benefits.
What to choose for breakfast?
Wondering what to eat for a high-protein breakfast? A salad made with hummus is a fantastic option. It's an excellent protein source, making it ideal for vegetarians and vegans. This meal is highly nutritious, containing valuable vitamins and minerals. Pair it with bulgur wheat and fresh vegetables for a delicious breakfast salad.
High-protein salad for breakfast
Ingredients for hummus:
- 1 can of chickpeas,
- 3 tablespoons of sesame tahini paste,
- 1-2 cloves of garlic (pressed),
- 3 tablespoons of warm water,
- 3 tablespoons of olive oil,
- lemon juice to taste,
- salt, pepper, cumin, and coriander to taste.
Additionally:
- a serving of cooked bulgur wheat,
- favorite vegetables: tomato, cucumber, radishes,
- chives or parsley.
Preparation method:
- Blend all the ingredients (except for the olive oil and spices) for the hummus until smooth.
- Season the hummus with spices and drizzle with olive oil.
- Place a portion of hummus on a plate, arrange some bulgur and the peeled vegetables next to it. Sprinkle with greenery.
