We all know that breakfast is the most important meal of the day, but do you have a real, nutritious breakfast?
In India, the most common breakfast error is to load carbohydrates – for example, a popular breakfast combination Parantha with a hot cup of chai is a popular breakfast combination. The second most common breakfast error is not to eat at all!
While carbohydrates give you immediate energy, this is not the only nutrient required for good health. An ideal breakfast should not only be rich in carbohydrates, but also for all nutrients – especially proteins.
Protein is necessary to ensure that the carbohydrates used during breakfast are slowly digested, so that they give enough energy until lunch to work. Secondly, it is essential that protein -rich foods in your diet, if you train in the morning, are of crucial importance because protein is of crucial importance for muscle recovery.
Vegetarian protein is generally considered incomplete (that is, not all essential amino acids that the human body needs). If you are eaten together with muesli, you will receive your full protein value.
A good protein breakfast could be:
- Milk and eggs
- Bread and eggs
- Oats and milk
- Paneer filled rotis
- Egg bhujia and roti
- Idli and Sambar
Apart from traditional spreads such as those listed above, you can try these protein breakfast recipes for a shot variety and taste:
1. Oats-on-the-go
Calories: 247; Protein: 12 g
Preparation time: Overnight
Cooking time: No kitchen required
Might: 1 glass – for 1 person
Ingredients
- Oat 2 tablespoons
- 1 teaspoon of flax seeds
- 1 teaspoon of chia seeds
- 5-6 almonds, chopped
- 5-6 raisins
- Half a cup of low -fat milk
- Half a cup of low -fat curd cheese
- Seasonal fruits such as banana, mango or apple, 2 tablespoons, hacked
Directions
Mix the oats, flax seeds, chia seeds, almonds, raisins and curd in a glass and cool overnight. In the morning, add half a cup of milk and seasonal fruits to the mixture and carry the glass with you for a finished and nutritious breakfast.
2. Apple French Toast
Calories: 315; Protein: 18 g
Preparation time: 5 minutes
Cooking time: 2 minutes
Might: 2 pieces – for 1 person
Ingredients
- 2 slices of multigrain bread
- ½ small apple, grated
- 1 teaspoon of flax seeds
- 1 teaspoon of peanut butter
- 1 egg
- ¼ teaspoon of cinnamon
- 1 tablespoon of milk
- ¼ teaspoon of butter to grease the pan
Directions
Hit the egg, add milk and cinnamon and hold the dough aside for the time being. Take a piece of bread, distribute peanut butter on one side, put half an apple (grated) together with flax seeds and cover it with the second piece of bread. Dive the bread in the egg bath and cook it on a non-stick pan greased with butter. Cook on both sides until it becomes light brown. Serve it warm or cold. To improve your taste, drizzle a little honey on it.
