High-protein breakfasts: Boosting wellness one meal at a time
A high-protein breakfast is gaining attention recently. Nutritionists recommend them as they benefit almost everyone, especially older women. You don't need expensive ingredients to prepare such a meal.
A breakfast rich in protein offers numerous health benefits. Primarily, it provides a feeling of fullness for an extended period. After such a meal, you won't feel hungry for several hours and won't have cravings for snacks. Protein is also a vital building block for bones and muscles, which tend to weaken with age. When your body has sufficient protein, all tissues regenerate more quickly.
Why focus on protein?
Scientists encourage putting together breakfasts rich in protein. Researchers from the University of Missouri in the United States found that such meals help control appetite more effectively. This makes it easier to resist the temptation of overeating during the day, which is one of the main causes of being overweight and obesity.
Meanwhile, researchers from Waseda University in Japan have demonstrated that meals with high protein content eaten in the morning are an excellent option for physically active individuals and athletes. A protein-rich diet supports the effects of their workouts, contributing, among other things, to greater muscle mass gain.
What to choose for breakfast?
What should you eat for a high-protein breakfast? A great option is a salad based on hummus paste. It's an excellent source of protein, making it ideal for vegetarians and vegans. It's a nutritious snack because it also contains valuable vitamins and minerals. It's worth pairing it with bulgur wheat and fresh vegetables. This creates a delicious breakfast salad.
High-protein salad for breakfast
Ingredients for hummus:
- 1 can of chickpeas,
- 3 tablespoons of sesame tahini paste,
- 1-2 cloves of garlic (pressed),
- 3 tablespoons of warm water,
- 3 tablespoons of olive oil,
- lemon juice to taste,
- salt, pepper, cumin, coriander to taste.
Additionally:
- a serving of cooked bulgur wheat,
- favourite vegetables: tomato, cucumber, radishes,
- chives or parsley.
Preparation method:
- Blend all the ingredients (except for the olive oil and spices) for the hummus until a smooth consistency is achieved.
- Finally, season the paste with spices and drizzle olive oil over it.
- Place a portion of hummus on a plate, arrange a portion of bulgur and the prepared vegetables next to it. Sprinkle the entire dish with greenery.
