High-protein breakfasts: The simple key to lasting fullness
High-protein breakfasts are the topic of much discussion these days. Nutritionists highly recommend them, as they offer benefits for practically everyone, especially mature women. You don't need expensive ingredients to prepare such a meal.
A breakfast rich in protein provides numerous health benefits, primarily offering a feeling of fullness that lasts for hours. After such a meal, you won't feel hungry for many hours, thus reducing your desire for snacks. Protein is also a vital building block for bones and muscles, which can weaken as we age. When your body has plenty of protein, all tissues regenerate more quickly.
Why focus on protein?
Scientists advocate for high-protein breakfasts. Researchers from the University of Missouri in the United States found that such meals enable better appetite control, making it easier to resist the temptation of overeating during the day, a key factor in weight gain and obesity.
Meanwhile, researchers from Waseda University in Japan have shown that high-protein meals consumed in the morning are ideal for physically active individuals and athletes. A diet high in protein enhances the benefits of their workouts, aiding, among other things, in greater muscle mass gain.
What to choose for breakfast?
What should you eat for a high-protein breakfast? A fantastic option is a salad based on hummus paste. As an excellent source of protein, it is particularly recommended for vegetarians and vegans. It's a very nutritious choice because it also contains valuable vitamins and minerals. Pairing it with bulgur wheat and fresh vegetables 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 smooth.
- Season the paste with spices and drizzle with olive oil.
- Place a portion of hummus on a plate, arrange a portion of bulgur and the chopped vegetables alongside it. Sprinkle the whole dish with greenery.
