3 Protein-Rich Breakfast Ideas for Weight Loss & Stable Blood Sugar

As a Nutritional Therapist, the first thing I always focus on is making sure my client’s breakfasts are setting them up for success and optimal health. And what’s the secret to this success? Protein!

Starting your day with a protein-packed breakfast can help you stay full longer, maintain stable blood sugar levels, boost muscle health, support cognitive health and help you achieve your weight loss goals.

Here are three delicious and nutritious breakfast ideas that are rich in protein to keep you feeling energised and balanced throughout the day.

1. Protein-Packed Peanut Butter Oats

Ingredients:

• 1/2 cup rolled oats
• 1 cup unsweetened milk of your choice
• 1 scoop protein powder (vanilla or unflavored)
• 1/4 cup non-fat Greek yogurt (non-fat is higher in protein per serving!)
• 1 tablespoon chia seeds
• 1 tablespoon peanut butter
• 1/2 banana, sliced
• A handful of berries (blueberries, strawberries, or raspberries)

Instructions:

1. In a small pot, combine the rolled oats and almond milk. Bring to a boil, then reduce heat and simmer until the oats are cooked and the mixture is creamy, about 5-7 minutes.
2. Stir in the protein powder, chia seeds and peanut butter until well combined.
3. Pour the oatmeal into a bowl and top with Greek yogurt, banana slices, and berries.

2. Mediterranean Green Omelette

Ingredients:

• 3 large eggs (or 2 eggs and 2 egg whites)
• 1/2 cup baby spinach, chopped
• 1/4 cup finely chopped broccoli, finely chopped
• 1/4 cup diced bell pepper
• 1/4 cup finely chopped onion
• 1/4 cup feta cheese, crumbled
• Salt and pepper to taste
• 1 teaspoon olive oil

Instructions:

1. In a bowl, whisk the eggs until well beaten. Add a pinch of salt and pepper.
2. Heat olive oil in a non-stick pan over medium heat. Add the onion and bell pepper, and sauté until they begin to soften, about 3 minutes.
3. Add the spinach and broccoli to your pan and cook until the greens are wilted, which will probably take about 2-3 minutes.
4. Pour the beaten eggs over the vegetables and cook until the eggs are set, occasionally lifting the edges to allow uncooked egg to flow underneath.
5. Sprinkle feta cheese over half of the omelette, then fold the omelette in half and cook for another minute until the cheese is slightly melted.

3. Sardine and Avocado Toast with Hemp Seeds

Ingredients:

• 2 slices of sourdough bread
• 1/2 a ripe avocado
• 1 tin of sardines in olive oil (drained)
• 1 tablespoon hemp seeds
• 1/4 teaspoon red pepper flakes
• Juice of a 1/4 lemon
• Salt and pepper to taste

Instructions:

1. Toast the slices of whole-grain bread until golden and crispy.
2. In a small bowl, mash the avocado with a fork until smooth. Add lemon juice, red pepper flakes, salt, and pepper to the avocado and mix well.
3. Spread the mashed avocado evenly onto the toasted bread slices.
4. Top each slice with sardines, breaking them into pieces if necessary.
5. Sprinkle hemp seeds over the top for an extra boost of protein and omega-3 fatty acids.

I hope you enjoy these delicious, yet nutritious breakfast ideas that are bound to help you meet your optimal protein intake and boost your overall health!

 

Written by Zaheera Swing - Nutritional Therapist & Herbalist

(BSc Hons Nutritional Science + NTPD)