It’s right when people say, breakfast is the most important meal of the day, but a lot of us tend to dig into foods that are secretly desserts – bread-jam and syrupy pancakes may seem like delicious options to kicstart your day with, but they are not exactly good when you are trying to lose weight. In fact, experts recommend including high protein breakfast recipes for weight loss. In a study, researchers wanted to learn more about how different types of breakfasts affect how full and satisfied people feel throughout the day.
To find out, they conducted a study on 20 girls, with an average age of 19 years with a body mass index (BMI) of about 28.6. The study lasted for 7 days. During these days, the girls were given different types of breakfasts. They had three different options: a normal protein (NP) cereal-based breakfast, a high protein (HP) breakfast, or they could choose to skip breakfast altogether. They followed this routine for 6 days, where each girl had a different type of breakfast every day or chose to skip breakfast.
On the 7th day, the researchers did several tests, the girls also answered questions about how hungry or full they felt at different times during the day after having their breakfast. The results showed that a high-protein breakfast increased daily fullness, reduced daily ghrelin (hunger hormone). This study shows that breakfast, particularly one rich in protein, might be a useful strategy to improve satiety, reduce food motivation, and improve diet quality in overweight or obese teenage girls. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3718776/). This study shows that having high protein breakfast recipes for weight loss is a good strategy to begin with.
Moreover, a diet rich in high-quality protein is seen as a successful strategy to promote weight loss and/or prevent weight gain or regain in adults too by way of improving appetite control and satiety. Coming back to breakfast, a protein-rich breakfast helps to decrease appetite and increase satiety throughout the morning compared with skipping breakfast or consuming a normal-protein (NP) breakfast. Since protein supports weight loss goals in so many ways, we would suggest that rather than skipping breakfast, make it protein rich, here are 3 best high-protein breakfast recipes to take along on your weight loss journey.
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3 Best High Protein Breakfast Recipes For Weight Loss:
1. Paneer and Rolled Oats Pancake:
These paneer (cottage cheese) and oat pancakes is one of the best high protein breakfast recipes for weight loss that you can have every single day. This recipe is a good source of protein with the paneer and you also get a good amount of fiber from the rolled oats. This combination can help keep you feeling full and satisfied while supporting your weight loss goals.
To make high protein and weight loss-friendly pancakes, blend together 1 cup cottage cheese, 1 cup rolled oats, 2 eggs, 1 teaspoon vanilla extract, 1/2 teaspoon baking powder, and a pinch of salt in a blender or food processor until smooth. Let the batter rest for 5-10 minutes, then cook 1/4 cup portions on a preheated non-stick skillet or griddle until golden brown on both sides. Serve with toppings like fresh berries, sliced bananas, and Greek yogurt. Avoid maple syrup and honey as toppings.
2. Poha with Sprouted Moth Beans and Moong Dal Sprouts:
Poha is every Indian’s favorite breakfast dish! So, why not add some extra protein factor to it and make it a high protein breakfast recipe for weight loss. To make poha with sprouted moth beans (matki) and sprouted moong dal, heat oil in a pan and sauté chopped onions. Add sprouted moth beans, sprouted moong dal, chopped tomatoes, and green chilies. Season with turmeric powder, red chili powder (optional), and salt. Stir in rinsed flattened rice (poha) and cook until heated through. Garnish with fresh coriander leaves. Serve hot with lemon wedges for a tangy taste.
3. Moong Dal Dosa (Pesarattu):
It’s a South Indian breakfast dish that tastes best with coconut or tomato chutney. You get a good amount of protein from the moong dal, making it one of the best high protein breakfast recipes for weight loss in South India. To make Pesarattu, soak green moong dal overnight, then blend it with green chili, ginger, and water to form a smooth batter. Mix in rice flour, chopped coriander, and salt. Heat a non-stick skillet and spread a ladleful of the batter to form a thin pancake. Cook until both sides turn golden brown, using a little oil. Repeat with the remaining batter. Serve the crispy Pesarattu with chutney (tomato/coconut) or sambar.
Wait, here’s one more:
This is a highly nutritious breakfast – chia seed pudding with coconut milk! To make chia seed pudding, combine 1/4 cup of chia seeds with 1 cup of unsweetened almond milk (or any plant-based milk of your choice) in a bowl. Stir well to ensure the seeds are evenly distributed. Let the mixture sit for about 10 minutes, then stir again to break up any clumps. Cover the bowl and refrigerate for at least 4 hours or overnight. Before serving, give the pudding a good stir and top with fresh fruit, nuts, or a drizzle of honey if desired. Enjoy your healthy, no-sugar-added chia seed pudding!
Additionally, if you like to have paratha for breakfast, you could also make paneer-stuffed paratha. So, ditch the bread and jam and eat a nutritious breakfast to lose weight.
