Updated: Dec 2, 2020
Start your engines running with quality protein, dietary fibre and good fats!
With losing weight as a goal in mind, you might be tempted to skip breakfast or having just fruit and coffee. Sounds familiar? Eating healthy does not mean having to torture yourself. By doing so, you might be overeating during lunch and result in an unproductive day rolling with a food coma... or what we commonly know as "after lunch syndrome".
To keep hunger pangs away, consuming a balance of nutrients is an important aspect as well. Congee, a banana and soymilk might meet your targeted calories but contribute poorly to the protein, dietary fibre and healthy fats. Eat at least 30 grams protein during breakfast and include some vegetables would keep you feel more satisfied and less hungry later in the day. The deal is that protein takes a longer period of time to digest than a meal heavily filled with carbohydrates such as cereals and white rice. The longer you are less hungry, the higher chance of you sticking to your fitness and health goals. Timing is everything though. Every time you consume about 30 grams of protein, protein synthesis would be triggered that lasts for approximately 3 hours. Like a gas tank, anything more would be spilt over as reserves, just in time for lunch!
Thirty grams of smoked salmon on a warm whole wheat pita pocket (or wrap) filled with your favourite vegetables; be it roasted or raw. Then, top it with 1/4 of sliced avocado. This yummy go-to breakfast contains good fats and plenty of dietary fibre at the same time. Oops! Salmon has run out? Trade-in with grilled chicken breast or two hard-boiled eggs would work as well.
Per Serve: 327 Calories, 30g Protein, 15g Fats, 21g Carbohydrates, 15g Dietary Fibre
Uh-oh! Running late? Mix 2 eggs, 2 tablespoons of preferred flavour whey protein powder, a sachet of stevia and 2 teaspoons of milk. Add in 1/4 cup of diced apples and 1 slice of wholegrain bread that is torn into bite sizes. Pour everything into your favourite mug and microwave for one minute. Add a dash of cinnamon powder to taste. Remember to grab a handful of carrot sticks and the remaining of the cut apple in a bag on your way out!
Per Serve: 291 Calories, 32g Protein, 8g Fats, 23g Carbohydrates, 5g Fibre
Cooking oatmeal in the morning can be a pain. Probably that is why a genius had decided to come up with overnight oats to save the world. Maybe…? Try this nutrient-dense recipe. Combine 1/3 cup oats, 1 cup unsweetened almond milk (or skim milk), 113 grams plain Greek-style yoghurt, 1 teaspoon chia seeds, 1 scoop of chocolate or matcha whey protein powder, and top with 1 slice of orange broken up into tiny sacs. Not only the hearty protein and dietary fibre could slow down digestion, but the chia seeds will also swell up with water about 10 times its original weight. That would keep you going for a while!
Per Serve: 415 Calories, 30g Protein, 15g Fat, 42g Carbohydrates, 8g Dietary Fibre
Often left overlooked, low-fat cottage cheese offers a healthy amount of protein per serving compared to full-fat cottage cheese. Mix 1 cup of low-fat cottage cheese and 1/4 cup preferred choice of beans in a bowl. Toss in tomatoes, paprika, salt and pepper. Consider adding this nutritious yet easy dish to your breakfast list. Your body will thank you. Per Serve: 240 Calories, 28g Protein, 5g Fat, 20g Carbohydrates, 4g Dietary Fibre
If sunny side ups are too boring for you, try these egg muffins. Mix 2 whole eggs, 1 egg white, 85g minced beef (or chicken) and 60g of sautéed vegetables together. Pour mixture into muffin tins and bake at 170 degrees Celsius until you can insert a fork in them and comes out clean (probably about 20 minutes). One serving is 2 egg muffins. You may choose to prepare them the night before and reheat them quickly in the morning. Per Serve: 353 Calories, 31g Protein, 17g Fat, 17g Carbohydrates, 5g Dietary Fibre
What's your favourite breakfast? Or any of your own healthy recipes you'd like to share with us? Let us know in the comment below!