Protein breakfast is a fundamental meal to start the day with energy and support muscle growth. Widely used especially by athletes. In recent years, it has become increasingly present in diets.

Sources of proteins

A proper protein breakfast should include a source of high-quality protein, complex carbohydrates, and healthy fats.

Among the sources of protein we have:

  • Eggs: Rich in complete proteins and essential nutrients. For example, you can cook omelettes with little salt.
  • Greek Yogurt: Contains a good amount of protein and probiotics that are beneficial for digestion.
  • Cottage Cheese: Source of casein, a slow-release protein.
  • Plant-based proteins: Such as those derived from legumes, tofu or tempeh, ideal for those following a vegetarian or vegan diet.

Protein Breakfast Examples

Examples of protein breakfasts:

  • Oatmeal porridge with Greek yogurt and fresh fruit: A mix of carbohydrates, proteins and vitamins.
  • Whole Wheat Toast with Scrambled Eggs and Avocado: Combines protein, carbs and healthy fats.
  • Protein Smoothie with Almond Milk, Protein Powder, Fruit and Chia Seeds: A Quick and Nutritious Breakfast.

Incorporating a protein breakfast into your daily routine can help maintain stable energy levels, promote satiety, and support fitness goals.

Other useful products for the diet

  • Oats: Provides slow-release energy thanks to its fiber content.
  • Whole wheat bread: Rich in fiber and nutrients compared to white bread.
  • Fresh fruit: Like bananas or apples, which offer essential vitamins and minerals.
  • Nuts: Healthy fats like almonds, walnuts or hazelnuts provide beneficial unsaturated fats.

Also increasingly used are various seeds such as chia seeds, flaxseeds or sunflower seeds, which are excellent sources of omega-3 fatty acids.

Protein breakfast: how to do it correctly, tips and ideas last edit: 2025-01-20T07:00:00+01:00 da Staff

Commentary