Why you should start your day with a high protein breakfast

We all know that breakfast is the most important meal of the day, but do you have a good, nutritious breakfast?

In India, the most common breakdown is the loading of carbohydrates – for example, a popular breakfast combination forms parantas with a warm cup of chai. The second most common breakfast error is no food at all!

Although carbohydrates immediately give you energy, this is not the only nutrient needed for good health. An ideal breakfast should not only be rich in carbohydrates, but all nutrients – especially proteins.

Protein is needed to ensure that the carbohydrates that are consumed during breakfast are slowly digested, giving you enough energy to work until lunch. Secondly, the inclusive protein -rich food in your diet is essential if you train in the morning, because proteins are crucial for muscle recovery.

Vegetarian protein is generally considered incomplete (that is, they do not have all the essential amino acids that the human body needs). When you are eaten with grains, you get their full protein value.

A good protein -rich breakfast could be:

• Milk and eggs
• Bread and eggs
• Oats and milk
• Rotis -filled Rotis
• Egg bhujia and roti
• Idli and Sambar

Apart from traditional spreads as mentioned above, you can try these protein breakfast recipes for a touch of variety and taste:

1. Oat-on-the-go

Calories: 247; Protein: 12 gm

Preparation time: Overnight

Cooking time: No cooking required

Makes: 1 pot – for 1 person

Ingredients

• Oat 2 tablespoons
• 1 teaspoon of flax seeds
• 1 teaspoon of chia seeds
• 5-6 almonds, minced meat
• 5-6 raisins
• Half a cup of low -fat milk
• Half a cup of low -fat curd
• Seasonal fruits such as banana, mango or apple, 2 tablespoons, minced meat

Instructions
Mix the oats, linseed, chia seeds, almonds, raisins and curd in a pot and cool in the fridge overnight. Add half a cup of milk and seasonal fruits to the mixture in the morning and carry the pot with you for a ready and nutritious breakfast on the road.

2. Apple Frans Toast

Calories: 315; Protein: 18 gm

Preparation time: 5 minutes

Cooking time: 2 minutes

Makes: 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

Instructions
Beat the egg, add milk and cinnamon and keep the batter aside for the time being. Take a slice of bread, spread peanut butter on one side, place half a apple (grated) together with linseed and cover it with the second piece of bread. Immerse the bread in egg batter and cook on an anti-stick pan, greased with butter. Boil on both sides until it turns light brown. Serve it hot or cold. To improve the taste, sprinkle some honey on it.

As holder of a post -graduated diploma in dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in the lives of an individual. She is a registered nutritionist (Canada) with more than 15 years of experience in the field. Specialized in clinical food, pre- and post -birth eddles and weight management, Alpa found its calling as an Sr. -Voeding expert at Healthifyme. Alpa’s love for cooking and good nutrition has made her contribute various recipes to the Healthify database over the years. Moreover, she has a great interest in reading and painting.