We all know that breakfast is the most important meal of the day, but are you having a proper, nutritious breakfast?
In India, the most common breakfast mistake is loading up on carbs—for instance, a popular breakfast combination constitutes paranthas with a hot cup of chai. The second most common breakfast mistake is not eating one at all!
While carbs give you instant energy, it isn’t the only nutrient necessary for good health. An ideal breakfast should not only be rich in carbohydrates but all nutrients—especially proteins.
Protein is necessary to ensure that the carbs consumed during breakfast is digested slowly, giving you sufficient energy to work until lunch. Secondly, including protein-rich foods in your diet is essential if you work out in the mornings, as protein is crucial for muscle recovery.
Vegetarian protein is generally considered incomplete (i.e., they do not have all the essential amino acids that the human body needs). When eaten together with cereals, you get their full protein value.
A good high-protein breakfast could be:
- Milk and eggs
- Bread and eggs
- Oats and milk
- Paneer-stuffed rotis
- Egg bhujia and roti
- Idli and sambar
Apart from traditional spreads such as those listed above, you can try these high-protein breakfast recipes for a dash of variety and taste:
1. Oats-on-the-go
Calories: 247; Protein: 12 gm
Preparation time: Overnight
Cooking time: No cooking required
Makes: 1 jar – for 1 person
Ingredients
- Oats 2 tablespoons
- 1 teaspoon flaxseeds
- 1 teaspoon chia seeds
- 5-6 almonds, chopped
- 5-6 raisins
- Half a cup of low-fat milk
- Half a cup of low-fat curd
- Seasonal fruits like banana, mango or apple, 2 tablespoons, chopped
Directions
Mix the oats, flaxseeds, chia seeds, almonds, raisins and curd in a jar and refrigerate overnight. In the morning, add half a cup of milk and seasonal fruits to the mixture and carry the jar with you for a ready and nutritious breakfast on the go.
2. Apple French 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 flaxseeds
- 1 teaspoon peanut butter
- 1 egg
- ¼ teaspoon cinnamon
- 1 tablespoon milk
- ¼ teaspoon butter to grease the pan
Directions
Beat the egg, add milk and cinnamon to it, and keep the batter aside for the time being. Take a slice of bread, spread peanut butter on one side, place half an apple (grated) along with flaxseeds and cover it with the second slice of bread. Dip the bread in egg batter and cook on a non-stick pan, greased with butter. Cook on both sides until it turns light brown. Serve it warm or cold. To enhance its flavour, drizzle some honey on it.
Medically Reviewed by
As the holder of a Post Graduate Diploma in Dietetics from the University of Mumbai, Alpa Momaya has always understood the value of good nutrition in an individual’s life. She is a Registered Nutritional Practitioner (Canada) with over 15 years of experience in the field. Specializing in Clinical Nutrition, Pre & Post Natal Diets, and Weight Management, Alpa found her calling as a Sr. Nutritionist with HealthifyMe. Alpa’s love for cooking and good nutrition has seen her contribute several recipes to the HealthifyMe database over the years. Additionally, she takes a keen interest in reading and painting.
