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Our body needs protein for growth, healing and muscle-building. If you want to encourage kids to grow, are trying to recover from an injury or you’re trying to add some muscle mass, upping your protein could be essential. The morning is the best time to get this protein into your body, but just how should you incorporate protein into your breakfast?
While some foods are rich in protein, they are also sugars, salt or saturated fat. It’s important to choose the right foods that will give you a protein boost without pumping lots of unhealthy ingredients into your body. The following post offers a few great examples of healthy protein-rich breakfast foods.
Eggs are one of the best superfoods out there. Not only do they contain lots of protein, but they also contain lots of vitamins and minerals. Vitamin A, vitamin B12, calcium, selenium and zinc can all be found in eggs.
Eggs do contain fat, but it is a healthy form of fat – you can eat eggs every day without having a negative impact on your heart.
There are so many ways to consume eggs. If you don’t fancy eating a boiled egg every day, why not try making scrambled eggs one morning or try whipping up an omelette (you can add lots of veggies like peppers and onions into omelettes for an extra kick of nutrients).
Yoghurt is one of the healthiest dairy foods. It’s very rich in protein and also contains a lot of calcium.
A major health benefit of yoghurt is the presence of good bacteria. This can help you to maintain a healthy gut and will also help your immune system.
Low-fat greek yoghurt is the best option. Avoid sugary fruit yoghurts if you don’t want to consume too much added sugar.
Porridge is typically made from whole grain oats. Oats contain more protein than most grains. They’re also packed full of nutrients such as magnesium, iron, zinc and folate.
A lot of people add protein powder to their porridge for an extra protein kick. This guide at Growli explains more on how to give your porridge a protein boost.
Avoid adding too much sugar to keep your porridge healthy.
Cottage cheese is also rich in protein – practically rivalling eggs. This makes it another great breakfast option.
A benefit of cottage cheese is just how versatile it is. You can have it on its own with fruit or you can spread it on toast. It’s also possible to make pancakes and waffles using cottage cheese. Check out this site Yummly for cottage cheese recipes.
Whole grain bread
If you fancy some toast, a slice of whole-grain bread could be a good choice. Whole grain bread contains a lot of protein compared to refined grain bread and it’s also got a lot more nutrients.
Of course, be careful of what you put on your toast – some topping like butter could make your slice of toast fattening.
Nuts are full of protein. While you probably don’t want to eat a plate full of nuts for breakfast, there are many ways to incorporate nuts into other breakfast foods. For example, you can sprinkle them onto cereal or you can use nut spreads (such as hazelnut or peanut butter spread) on toast (just make sure it’s whole grain bread).
Bacon and sausages are great sources of protein, but they can be quite fattening if you eat too many.
You can reduce the fat content of these meats by grilling them instead of frying them. Frying typically contains the fat in the meat (plus many of us are likely to use oil). When you grill meat, a lot of the fat is released, making it less calorific.