Proteins are the most important for you to have strong energy during the whole day. The eggs are full of proteins, but what if you are allergic or simply you do not like it? There are a few versions of breakfasts that you can eat and be full with energy all day.
Replace your morning oats with quinoa in a bowl. One cup cooked is loaded with 8 grams of filling protein (compared to about 6 grams in an egg) and 5 grams of belly-slimming fiber. We love this recipe for maple-syrup sweetened quinoa, made with slivered almonds, dried apricots, ricotta, orange zest, and cinnamon.
Combine protein-rich yogurt with fruit and either nuts or low-sugar granola (packaged, or DIY), and you’ve got one satisfying breakfast. (We recommend this recipe, which was 12 grams of protein and is loaded with super foods—including dark chocolate!)
In general, you can protein-up your morning smoothie by tossing in nut butter (or try tahini for something different), hemp and other seeds, or yogurt. If you like to use protein powder, Health’s resident RD, Cynthia Sass, recommends unsweetened pea protein powder. Check out our foolproof formula for whipping up delicious, good-for-you blends. Or try one of our favorite recipes from Joy the Baker: With peanut butter, flax seeds, and almond milk, it’s a delicious glassful of I’m-good-til-lunch.
There’s no rule that breakfast can’t be fish, chicken or steak (or any other protein) left over from dinner the night before. Warm it up and enjoy it with some vegetables, or fold it into a whole-grain wrap and take it on the go.