Top 5 Benefits of High Protein Breakfast - Healthy Treat

November 15, 2022 9 min read

HIGH PROTEIN for breakfast ? A big yes !

We all know in this fast-paced world, morning breakfast is one of the most ignored meals. Subah ka nashta is what we call. Who all can relate here?

We have time for everything, but when it comes to having a high protein breakfast, we tend to make excuses. You know how beneficial it is to have that first day of the meal, right ? The perfect balanced diet to get you energized for the whole day. 

Your healthy lifestyle is incomplete without the perfect self-care, remember that!

Why? 

Because this morning meal helps in activating your metabolism, helps you burn more calories, and maintains all your sugar levels while boosting your brain power too. Basically you call it as the healthiest food in the world.

A totally must-have meal, do you agree? 

Moreover, if we add good amount of protein and fiber to our very first meal, the benefits multiply more and more and more..

Well, who all aren’t greedy here ?

Protein-rich sources are the building blocks of amino acids which are effective in the repair-maintenance of muscle tissues. You might not observe, but is a fact, whenever you exercise, protein not only rebuilds your muscles but also structures and shapes your entire body. Remember, eating well in the morning makes your body function 2x faster. Otherwise, Low protein diet means low you.

We researched obviously..And got to know..( A study by theJournal of Dairy Science )..

“ A high protein breakfast makes it easy to limit your appetite later in the day.”

Great.

How about we discuss five most important benefits of consuming a High Protein Rich Breakfast.

Lets dive in.

1. That Muscle Mass, enhancer!

Eating a high protein breakfast builds more muscles than having protein at dinner. This means,including protein-rich sources and healthy fats in your first day of meal can actually jerks the body out of a starvation state, hence stimulating the metabolism, and in turn robust more muscle growth. Fun advice, eating banana on empty stomach every morning can promote crazy muscle health.

 

2. Your go to Blood-Sugar-Level controller!

Have you ever wonder the cause of that dizziness every other morning? You might be skipping your breakfast, or might be taking it lightly. A breakfast rich in protein can actually increase your blood sugar levels and keep you active throughout the day. Don’t believe? Try it yourself and see the miracles! You might want to try adding Healthy Treat’s High energy Trail mix in your breakfast meals for that perfect dose of morning protein.

 

 

3. High Protein breakfast for weight loss ?

Wondering how a protein loaded morning breakfast can help you in losing pounds ? Possible, as protein can curb your appetite, which in turn keeps you from overeating, makes you fuller for longer time and hence achieving your goals.Told you, start kicking your mornings with a protein rich breakfast, might work as a great weight loss hack for you. 

 

4. Your mood swing manager!

Want to quickly rejuvenate your mood levels ? Protein raises the level of tyrosine which is an amino acid that releases norepinephrine and dopamine, which gives you energy and highly cheer your mood levels. These protein rich foods makes you feel satiated so much that you get all the energy you require for the entire day, making it ideal for the first meal of the day. Eat healthy food, stay fit, and meditate, the three musketeers go hand in hand.

 




5. A big yes during menopause, ladies!

Ladies, do you know skipping breakfast during menopause is not an option at all. Why? When women attain menopause, their estrogen level decreases. This leads to a reduction in their muscle mass and bone strength, hence becomes extremely crucial for women to include good protein diet in their daily breakfast. Start including high protein vegetables and fruits in your diet bowls today.And you very well know, health and nutrition go hand in hand.

 

Whoa! Those were actually amazing, right?

 We are guessing you might be tired knowing all about just protien and protein!

So we came up with 8 fun mouth-watering recipes that can be super yummy for your breakfastideas in our protein list !

 

1. Dalia - sweet or savoury ?

One of the best breakfast in morning for the diabetic peeps, specially. Dalia, is broken wheat, which helps to keep your weight under control. Not only good for your digestive system but also helps in losing weight. The amount of protein contains in dalia is usually recommended for diabetic patients as it manages to keep blood sugar levels under control. Simply one of the best food for heart. You might find this in every veggie breakfast buffet too.

The best protein-rich dish that everyone can have in their morning tiffin. And a very versatile dish that can be tried in a variety of recipes. Try these recipes and enjoy theperfect high protein vegetarian breakfast option for your mornings. 

  • Sweet Dalia- If you are a sweet tooth person ;)

What you’ll need :

  • 1 cup of Dalia
  • 1 tablespoon of honey
  • ½ teaspoon of cardamom powder
  • 2 cups of water
  • 2 cups soy milk
  • Chopped Almonds
  • Chopped Cashew
  • Raisins

Let’s cook :

  • Take a saucepan, dry roast Dalia for 4-5 minutes over medium flame. You can roast more if you want and store it for later. Keep roasting until the aroma of the grains is released.
  • Now its water time, add and let it boil.
  • Pour the required soy milk and cardamom powder. Boil, boil, boil again for another 10 minutes.
  • Serve in a bowl and add honey to it, since you are so sweet ;)
  • Garnish and Go nuts with, chopped almonds, raisins, cashews.
  • Your healthy proteinful sweet dalia is ready !

 

  •  Savory Dalia - a perfect one for everyone’s taste

What you’ll need :

  • 1 cup of Dalia
  • 2 tablespoons of Olive oil
  • 2 teaspoons of cumin seeds
  • ¼ teaspoon of asafoetida
  • ½ teaspoon of ginger paste
  • salt as per taste
  • ½ teaspoon of turmeric
  • 1 Chopped tomato
  • 1 Chopped onion
  • ½ cup Peas
  • Chopped chillies, capsicum, carrot, and beans (optional)
  • 5 cups of water
  • Chopped Coriander Leaves

Let’s cook :

  • Take some olive oil in a saucepan and roast Dalia for at least 5 minutes. Keep it aside.
  • Heat a little bit olive oil in a pressure cooker and add cumin seeds. 
  • Add asafoetida and some ginger paste.
  • Add the chopped onions and stir until golden brown. Next the chopped tomates and cook until soft.
  • Add salt, turmeric, and all the rest of the veggies. ( If you are a veggie lover ).
  • Saute them for 5 minutes. Add the roasted Dalia to the cooker.
  •  Water time! Add the needed.
  • Cover the pressure cooker and put it on a medium flame for 3 whistles. Whistle time ! 
  •  Serve, garnish with fresh chopped coriander leaves. Enjoy !

  1. Sprouts Salad - a fun snack we love !

A super light, super tasty, and super rich in protein option for your breakfast. It has anti-carcinogenic properties, which improves your eyesight, and promotes your healthy hair growth. So good in fibers too, sprouts are really the magical heroes for your health and body. Moong dal protein is really good for old people too for their joint pains, that’s why they have moong dal curry for lunch with 1 chapati protein; as this protein in dal can actually make their bodies feel light and energised. Not only boosts immunity but also purifies the blood, hence cleansing the body from within. A popular nashta among Indians, sprouts can be very tasty and very healthy for all ages. Kick your breakfast good morning with the perfect sprout and moong dal nutrition.

What you’ll need :

  • 1 cup boiled, sprouted moong dal.
  • 1 cup boiled, sprouted Kala chana.
  • 1 cucumber ( cucumber protein is great )
  • 1 onion
  • 1 tomato
  • Green chilli 
  • Salt as per taste
  • 1 lemon

Let’s cook :

  • Soak the moong dal and Kala chana for 1-2 days until sprouted well. 
  • Either boil or steam the sprouts to make them softer.
  • Chop cucumbers, tomatoes, onions, and green chillies into tiny, fine pieces.
  • Add all the dicy veggies to the boiled sprouts in your fancy salad bowl and give a mix, mix, mix.
  • Add salt and squeeze some lemon. Give a mix again.
  • Garnish it with fresh coriander leaves and enjoy!

  1. Protein Packed Blueberry Smoothie - oh sounds delicious!

A popular english breakfast drinks, blueberry smoothie which is a great source of Vitamin K is a flavourful and satisfying dish. It is beneficial in protecting against chronic diseases.  It is effective in keeping the skin, organs, and muscles healthy.

What you’ll need :

  • ¾ cup of soy milk
  • 1 scoop of vanilla protein powder (or any protein powder of your choice).
  • ¾ cup of frozen blueberries 
  • 3-4 ice cubes
  • 1 tablespoon of raw honey (optional)

Let’s cook :

  • Add soy milk and berries to a blender and blend until it becomes smooth.
  • Add protein powder as well as honey and blend again.
  • Pour it into a glass and add ice cubes.
  • Serve it chilled or as per your preferences.

  1. Chocolate and Peanut Butter Protein Shake - classic combo, afterall!

If you are a gym freak and looking for a post-workout shake, this could be one of the amazing examples of protien for you.

A lip-smacking shake, good for your muscle building, and also restricts hunger cravings. A great fitness healthy breakfast beverage for you.

What you’ll need :

  • ice cubes
  • 1 cup soy milk
  • 1 banana
  • 1 scoop of chocolate-flavored protein powder
  • Almonds (optional)
  • 2 tablespoons of peanut butter
  • 1 tablespoon honey

Let’s cook :

  • Add ice cubes and almonds to a blender and blend them.
  • Add banana, peanut butter, and a protein shake, and blend again until it becomes smooth.
  • Pour it in a glass and serve it chilled or as per your preference.

  1. Oats with SoyMilk - undoubtedly the best protein combo!

Oats with soy milk are highly nutritious and one of the protein foods for breakfast. It is rich in antioxidants, boosts energy, and is good for your dental health. 

Moreover, it is one of the recommended healthy breakfast foods for toddlers and pregnant women. Staying healthy, is directly proportional to staying happy :)

What you’ll need :

  • 1 cup of oats
  • 1 tablespoon of honey
  • ½ teaspoon of cardamom powder
  • 2 cups of soy milk
  • Chopped nuts (almonds, raisins, and cashew)
  • Berries (raspberries and blueberries)

Let’s cook :

  • Add soy milk, oats, and cardamom powder to a bottom saucepan and let it boil for 10 minutes.
  • Pour it into a bowl and add honey.
  • Garnish it with your favorite nuts and berries.

  1. Chia Seed Pudding - our favourite, and yours?

Another examples of protein foods, Chia seeds are a plant-based source of omega-fatty acids. It also includes quercetin, an antioxidant that lowers the risk of a heart attack. Benefits of healthy foods can be unlimited, its how you are implying those benefits in your daily lives. The yummiest healthy morning breakfast for all the sweeth toothers ;)

What you’ll need :

  • 2 tablespoons of chia seeds
  • ½ cup soy milk
  • ½ tablespoon honey (or any other sweetener)
  • Toppings of choice (berries or any other fruits as you like ) 

Let’s cook :

  • Add chia seeds, soy milk, and honey to a bowl. 
  • Refrigerate it for a minimum of 2 hours.
  • Lastly, garnish it with your favorite toppings and serve it chilled.

  1. Tofu Scramble - Yes somewhat like paneer bhurji!

A plant-based vegan dish, which implies that it lacks cholesterol. It is an incredible recipe for heart patients. We discussed earlier about tofu, if you remember?

Not only that it also lowers the risk of Prostate and Breast Cancer.

What you’ll need :

  • 1 tablespoon of olive oil
  • 400 grams of firm tofu
  • ½ teaspoon salt or more according to preference.
  • ¼  teaspoon turmeric
  • ¼ teaspoon garlic powder (optional)
  • Onion, green chili, coriander, or any other vegetable (optional).

Let’s cook :

  • Heat olive oil in a pan.
  • After a minute or so, add tofu and mesh it with a potato masher, or get desi with your hands ;)
  • Cook it for 3-4 minutes with a continuous stir.
  • Add water, salt, turmeric, and garlic powder.
  • Heat it for 10 minutes and pour it into a bowl.
  • Garnish it with fresh coriander leaves and voila ! The tastiest tofu scramble is here!

  1. Soya Chunks- Let’s chunk it down!

Oh! The protein chunks are here, soya chunks are full of flavor. Moreover, they enable faster muscle building and are beneficial to regulate hormonal imbalances in women. Wow!

What you’ll need :

  • 1 cup Soya chunks
  • Olive oil
  • Cumin Seeds
  • 1 Onion
  • 1 Tomato
  • 1 Capsicum
  • Green chili 
  • ½ teaspoon salt or more according to preference.
  • ¼ teaspoon turmeric
  • ¼  teaspoon garlic powder (optional)
  • 5 cups of water

Let’s cook :

  • Add 3 cups of water as well as soya chunks to a bottom saucepan and give a boil.
  • Let them cool down. After 10 minutes, squeeze the soya chunks and put them in a bowl.
  • Heat olive oil in a bottom saucepan and add cumin seeds.
  • Add asafoetida as well as ginger paste.
  • After a while, add onion and saute  until it turns golden brown. Now add capsicum and again saute well.
  • Add tomato, salt, and turmeric, green chillies and cook till they turn soft.
  • Add water and soya chunks to the saucepan and let them boil.
  • Pour it into a bowl and serve it hot, fresh, and yummy!

Try these yummiest healthy protein packed recipes for that perfect breakfast nutrition and let us know which one you liked the most in the comments section.



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