Having breakfast provides you with energy to sustain you throughout the day. A breakfast high in protein is particular important as it has several benefits.
Promotes satiety
Foods high in protein will often leave you feeling satisfied. This can prevent overeating which is helpful if weight loss is your goal as it makes a calorie deficit more achievable. It can also reduce cravings for foods that are energy dense but nutrient poor, improving your diet as a whole.
More sustainable energy
Protein helps provide you with more sustainable energy through stabilizing your blood sugar levels, which can improve your focus and performance throughout the day.
Promotes muscle repair and growth
Protein is important for building and maintaining muscle, which is particularly important for strength training.
Here are three high protein breakfast ideas:
Ricotta pancakes
THE RECIPE
Serves: 1
Ingredients
- 125g light ricotta
- 62ml milk
- 1 egg
- 50g plain flour
- 1/2 tsp baking powder
- pinch of salt
- 1 Tbs maple syrup
- 30g banana, sliced
Method –
- Place the ricotta, milk and egg yolk (save the egg white for later) into a large bowl and mix well to combine. Add in the flour, baking powder and salt and gently whisk to make a smooth batter.
- Whisk the egg whites with a fork in a small bowl until they become foamy. Then fold them into the ricotta mixture.
- Heat a large fry pan and drop mixture into 5 pancakes. Cook the pancakes for ~1-2 mins or until slightly firmed and then flip them over and cook for another minute.
- Serve with banana and maple syrup. Enjoy!!
442 calories, 25g Protein; 13.7g Fat; 47.8g Carbohydrates; 5.2g Fibre
Breakfast tacos
THE RECIPE
Serves: 1
Ingredients
- 2 eggs, whisked
- 2 mini tortillas
- 35g avocado, mashed
- 50g tomatoes, diced
- chilli flakes
- 1/2 spring onion, diced
- 1/4 lemon, juiced
- 10g feta, crumbled
Method –
- Combine mashed avocado with tomatoes, spring onions, chilli flakes (to your liking), lemon juice, salt and pepper. Mix well.
- In a small non-stick fry pan add whisked eggs, salt and pepper. Scramble until cooked through.
- Heat tortillas according to packet directions.
- Add avocado mix to heated tortillas, then top with scrambled eggs and feta. Enjoy!!
394 calories, 19.2g Protein; 20.1g Fat; 34.3g Carbohydrates; 4.8g Fibre
Baked oats
THE RECIPE
Serves: 1
Ingredients
- 40g rolled oats
- 20g protein powder
- 80g banana
- 60ml milk
- 4g baking powder
- 5g cocoa powder
- 10g peanut butter
- 25g frozen raspberries
Method –
- Preheat the oven to 180 degrees celcius. Add all ingredient (Except raspberries) into a blender and blend until a smooth consistency has been reached.
- Mix the raspberries into the batter.
- Pour the mixture into an oven-proof dish or ramekin and bake for ~20-25 mins, or until a skewer inserted into the middle comes out clean. Enjoy!!
467 calories, 33.9g Protein; 13.9g Fat; 51.6g Carbohydrates; 10.7g Fibre
