Do You Eat a High Protein Breakfast?
Did you know your morning meal may not contain enough protein? A high protein breakfast can satisfy your appetite and help you eat healthier all day long.
According to research from The Journal of Obesity, people who eat a high protein breakfast eat 26 percent fewer calories at lunch than those who eat a low protein breakfast. Protein helps your stomach release peptide YY, a hormone that makes your brain send a fullness signal to your stomach.
Here are 2 high protein breakfast ideas that are easy and delicious. They are a simple way to make your morning meals more nutritious and more filling.
Both the batter for the waffles and the quiche can be pre-made the night before and refrigerated. All you have to do is wake up, heat up your oven or waffle iron and your high protein breakfast will be ready in no time.
3 egg whites
1/4 cup oat or almond flour
2 scoop vanilla Protein powder
1 tbsp. all natural applesauce
Dash of cinnamon
Whisk all ingredients in a bowl. Spoon batter into a preheated waffle iron (spray with nonstick
cooking spray). Cook until golden brown and serve with sugar free syrup or fresh cut strawberries.
NUTRITIONAL INFORMATION (per waffle)
Protein (g): 30
Carbohydrates (g): 6
Fat (g): 1
NO CRUST BREAKFAST QUICHE (Makes 4 servings)
1-cup Egg Beaters or Egg Whites
½ tsp. pepper
½ cup non-fat milk (ok to substitute almond or cashew milk)
½ c mushrooms
2 cups spinach
8-oz. fat free cottage cheese
½ c chopped onion
½ c salsa
4 slices fat free cheese
¼ tsp. salt
Sauté spinach, mushrooms & onions. Mix all ingredients together into a bowl and combine.
Pour into greased casserole. Bake 1 hour at 325º.
NUTRITIONAL INFORMATION (PER SERVING)
Protein (g): 23
Carbohydrates (g): 8
Fat (g): 0