6 Protein Rich Breakfast for weight loss

Protein is most important nutrient for weight loss. Protein requires more calories to their metabolism as compared to fats and carbohydrates. Eating protein rich foods in breakfast can help you to weight loss, because it keeps a person full for a longer time, reduced hunger and overeating, and more energy is required to metabolize them. That's why adding more proteins to your breakfast can help you to lose weight. It also helps to keep the sugar levels stable to avoid energy crashes and cravings. 

Nancy Waldeck, chef and dietitian at Thomas F. Chapman Family Cancer Wellness at Piedmont, points out that our bodies do not store protein.

“It is important for individuals to consume protein every day. Daily protein intake plays a role in keeping your cells in good shape and should be part of your daily health maintenance plan.”

Benefits of protein:

Proteins not only helps you to lose weight but also helps your body in various ways: 

  • Keeps you full for a longer time, Maintains energy level of body, reduces hunger and helps you to prevent over eating, thus it helps in weight loss. 
  • Protein builds muscles and strengthens the body. It also reduces loss of lean muscles mass. 
  • Evidences have proven that Protein, including animal protein helps to strengthen bone. 
  • Boosts metabolism and increase fat burning. 
  • Lowers blood pressure, It lowers LDL (low density lipoproteins) "bad cholesterol" which increases the risk of heart diseases. 
  • Helps in repairing injury. 
  • Helps you get fit as you age. 

Low Calorie Protein rich recipes which helps you to loss your weight

Here are some protein rich breakfast that can boost your health, making you lose extra pounds and can help in maintenance of sugar levels.

1. Yoghurt and Oats with fruits:

Take 120g of Greek Yoghurt (thickened and have a good consistency), 40 g of roasted rolled oats and seasonal fruits in bowl give it stir. Add a pinch of cinnamon powder and crushed nuts and enjoy. 

This breakfast is full of nutrients and essential minerals. Moreover, this protein rich breakfast boosts stomach health, improves digestive system functioning, helps to loss weight, gives less calories and and keeps you full for longer time.

Serving: 1

Calories: 196

Protein: 15 g 



      

2.Banana pancakes:

Take 100 g of wheat flour in a bowl, add one egg, one mashed banana, 1/5 cup of milk, 2 tbsp. of vegetable oil, 2 tbsp. of Greek yoghurt, 1 tsp. of baking soda and 1 tsp. of baking powder, 1 tbsp. of sugar, and scoop of protein powder. Whisk it thoroughly until no lumps left. 

Pour a scoop of batter on greased pan cook both sides for 3 minutes each at medium low flame. This batter makes 8 pancakes, 4 servings. 

Add fruits, honey or maple syrup and block 0f cheese on it and enjoy. 

servings: 4

Calories: 193 ( per serving)

Protein:  16g


3. Egg and cheese stuffed Bell pepper:

   Take 2 bell peppers and remove all seeds from it, making it look like a bowl. Place the bell pepper on baking tray bake them for minutes. Beat two eggs in a bowl, spinach ad corn and spices of your choice. Fill the better in baked bell peppers and bake for 15 minutes in oven. Now add half cup of shredded cheese on each bell pepper. Bake it for 5 more minutes. 

Serving: 2

Calories: 225 

Protein: 16g


4. Chicken Salad:

Mix 1/4 cup of Greek yoghurt, 1/4 of mayonnaise, 3 tbsp. of lemon juice, 1/2 tsp. of powdered black pepper, 1/4 tsp. salt, 1/4 chopped red onion in a bowl. Add 2 cup of boiled shredded chicken, 1/2 cup of chopped apple, 1/4 cup of roasted peanuts, almonds or cashew nuts give a fold to it. Let it rest in refrigerator for 2 hours. Enjoy.

This healthy chicken salad makes 4 servings. It is full of protein, easy to make, low calorie and keeps you full for a longer time. 

Servings: 4

Calories: 280 (per serving) 

Protein: 25g 


5. Spinach and Cheese Omelet:

Beat 2 eggs in bowl. Add 1/4 cup of finely chopped of onion, 1/2 cup chopped spinach and salt and pepper to taste. 

Grease a pan with vegetable oil. Pour egg mixture on it. cook for 3 minutes and flip. Cook other side for more 3 minutes. Add 1/4 cup of shredded cheese on it, cover the pan cook for 2 minutes on low flame. Serve it with a Whole Wheat bread toast. 

Serving: 2

Calories: 221 (per serving)

Protein: 14 g  


6. Lentil Soup:

Heat 2 tbsp. of olive oil in a pot. Add 1/2 cup of onion and sauté. Add 3 to 4 cloves of minced  garlic, add half a cup of chopped carrot and cook for 5 minutes. Then add 2 cups of chopped tomato in it cook for 3 to 4 minutes. Add 6 cups of vegetable broth, 2 cups of brown lentils, spices (pepper, salt, cumin, coriander powder to taste). 

Cook on medium low flame for 30 minutes, until lentils tender and become soft. With help of Hand blender blend the soup for thickened and creamier consistency. Now add 1 cup of chopped spinach in it cook for few minutes and serve with a tortilla (roti) or bread.

Serving: 1

Calories: 240 

Protein: 12g



Getting enough protein is very important for health. Because protein is very important for maintenance of cells, for their growth, and muscle building. Body use protein for the repair of cells and body tissues. 

Eating protein regulate normal functioning of the body because enzymes are made up of protein. Enzyme carry out almost all the metabolism of the body. So that normal functioning of digestive system is maintained by Proteins. 

Proteins also contribute in the regulation of hormones. It maintains the hormonal balance keeping body healthy.

Protein helps in the maintenance of normal healthy body weight because it reduces the loss of lean muscles and build them up. It also keeps you fill for a longer period of time, reducing hunger and preventing over eating. 

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