It’s a common misconception that you need to be a certain weight to enjoy health benefits. In fact, there are many documented health advantages to being underweight as well as to being overweight. That is because there is no single ‘healthy’ weight; it varies from person to person depending on their body type, health conditions and personal preferences.
There are, however, certain recommendations that doctors wish you to follow to improve your health. One of which is increasing your protein intake. While there are many plant-based sources of protein, there is no replacement for the high-quality protein found only in animal products.
Healthy High Protein Breakfast Recipes
Just because your doctor prescribed you a low-carb diet or advised you to avoid eating gluten doesn’t mean you have to deprive yourself of all the food you enjoy. There are numerous nutritious and delicious recipes that meet the standards set by the American Diabetes Association. You just need to know where to look.
The following breakfast recipes are all labeled as ‘high protein’ due to the inclusion of beans, lentils, or nuts. Some are also low carb, but you can use this feature as a template to create your own non-keto version.
1. Greek Yogurt Breakfast
This creamy, tart tasting yogurt can be used in smoothies, mixed into your cereal or used as a condiment on your meat or fish. You can even add strawberries or blueberries for a burst of color and flavor. If you are dairy-free, sub in your favorite fruit or non-dairy alternative for the topping.
2. Egg Sandwich
This is a classic British recipe that has been around for centuries. Hard-boiled eggs are packed into a sandwich and served with a side of beans or other vegetables. Typically eaten at breakfast time, this recipe can also be used as a snack or a meal on the go.
The protein in eggs is an excellent source of nourishment for your body, as well as the yolks, which are high in vitamin A. This nutrient is essential for normal immune-system function and retinal health. The cholesterol in eggs has been shown in studies to be less effective at raising cholesterol than other sources of fat, so you don’t need to be completely restricted by this factor.
3. Scrambled Eggs
These are quick and easy to make, as they don’t require preprocessing. Simply cook your eggs in a hot skillet, stirring frequently to prevent the eggs from sticking. You can add vegetables like zucchini, tomatoes, or mushrooms to create a healthier alternative to the traditional bacon and eggs breakfast.
The key to making scrambled eggs taste delicious is to not overcook them. The thicker the egg is when you stir it in the pan, the easier it will be to ‘pull’ the pieces of protein apart once they are heated through. You can also add spices like turmeric or cayenne pepper to give it a kick! Plus, some people think that cooked eggs taste better than raw ones.
4. Tuna Sandwich
Tuna sandwiches have been around for more than a century, but they have recently become quite trendy. Made with high-quality tuna packed in olive oil, this sandwich can be served in a variety of ways. You can spread mayonnaise or mustard on both sides of the bread and add some lettuce leaves to make it more like a real sandwich.
5. Southwest Omelet
This omelet gets its name from its creator, Chef John Tesori. Made with eggs from a free-range chicken, black and yellow chilis, cumin, and coriander (a type of chili pepper), this omelet is low in fat, gluten-free, and vegan.
The yellow color in this recipe comes from turmeric, a natural anti-inflammatory and antioxidant. This food preservative has been shown in studies to double the lifespan of rats! The black color comes from the charred bits of the chilis in the ‘burnt’ omelet. Chef John believes that color has a pronounced effect on taste, so it is best to eat this omelet with black and white wines.
6. Southwest Flamingo Skillet
Like the Southwest Omelet, this spicy skillet gets its name from its creator, Chef John Tesori. Chef John has found a way to infuse turmeric into his sauces, and this delicious flavor is carried over into his breakfast creations. Made with chicken, beef, and chilis, the sauce in this recipe can be used as a topping for tacos, salads, or rice dishes.
7. Vegetable Fried Rice
This fluffy, modern take on fried rice features vegetables in place of some of the usual rice particles. Prepared using a waffle maker, an electric fryer, or a regular skillet, this dish can be customized to fit individual preferences. You can either make a batch to eat later or serve it immediately after preparing it. Either way, this recipe is perfect for those seeking a healthier alternative to fried rice.
8. Mediterranean Vegetable Frittata
A frittata is similar to an omelet, but instead of using only eggs to bind the ingredients, the frittata utilizes various foods like tomatoes, peppers, and the like. This versatile recipe can be used to make breakfast, snacks, or even a light dinner. You can prepare this dish using a waffle maker, an electric fryer, or a regular skillet. Be careful not to over-cook any of the vegetables or else they will lose their vibrant colors and flavor.
9. Classic Avocado Toast
Toast is a great way to add some zing to any meal. This healthy breakfast recipe from The Biggest Loser contestant Kate Stephens combines nutrient-rich avocado with a sprinkle of salt and black pepper to create a surprisingly tasty dish. Serve this simple yet scrumptious toast with a side of soup or a green salad for a satisfying, healthy breakfast or brunch.
10. Honey Mustard Chicken Pasta
Pasta and chicken have always been a classic combination, but have you ever considered combining them in a savory fashion? Created by chef Dan Barber, this sophisticated dish features a honey mustard glaze that provides a tangy, zingy accent to the mild chicken. Made with pancetta, chicken, and pasta, this recipe is high in fiber and low in sodium. Plus, it is a quick and easy way to get in some veggies!
If you prefer a vegan option, this recipe uses olive oil and water instead of butter and milk as the liquid ingredients. This makes it a bit lighter, so you may need to reduce the amount of water slightly to make it thick enough to work with. Otherwise, the dish tastes just as good as its animal-based counterpart.
Where to Buy High-Quality Meats
While it’s good to cook your own food and feed your body healthily, there are some foods that you just can’t make at home. One of these is high-quality meats. Without delving into politics, it is important to note that some countries (mostly in the Middle East) have restricted the import of some foods because they are uncomfortable with the amount of antibiotics and hormones that are fed to animals in industrial settings.
If you don’t live in Australia, the United Kingdom, or Canada, where importing certain foods is permitted, then you need to find a local butcher or shop that stocks quality meats. Otherwise, settle for lower-quality meats that are more easily available because they come from animals raised on large-scale farms.
There is no ‘one size fits all’ approach when it comes to nutrition, and everyone is entitled to their own opinion. However, scientists and dieticians have determined that increasing your daily protein intake can help you achieve better results when following a weight-loss plan. This may mean more to some than others, and that is a sad truth. It is not fair to judge others for wanting to enjoy healthier food options while also being mindful of their own body and the effects of the food they consume on it. We must be mindful of the source and the environment when choosing what we eat, but we must not be afraid to try new things.