Here are four to try, along with a few healthy breakfast tips.
If you’ve gained a few kilograms recently, skipping your morning meal is not the way to get rid of them. In fact, 78 percent of people who lost weight and kept it off ate breakfast every day, according to the National Weight Control Registry. A study conducted by the Menzies Institute for Medical Research at the University of Tasmania found four keys to weight loss success, with one of them being eating breakfast (the others were limiting takeaway food, capping television viewing to two hours a day, and getting 10,000 steps in daily).
To fuel your run and recovery, and stay full, you need the right breakfast – one that has protein. When you wake up, your body needs the power-building nutrient because your muscles are breaking down protein, according to research from McMaster University. “You want 30 grams at breakfast,” says researcher Stuart Phillips.
Curb your appetite. A breakfast with at least 30 grams of protein slows the release of the hormone ghrelin, which triggers feelings of hunger. Consuming protein at breakfast also increases the release of satiety hormones, helping you feel fuller for longer.
Drop kilos and keep ‘em off. Routinely eating breakfast is associated with maintaining a healthy body weight over time. Phillips’s research found that 30 grams of protein at breakfast may help you lose weight, thanks to its ability to curb your appetite.
Manage blood sugar levels. Experts theorise that regularly breaking a fast with refined carbs and no protein (think a slice of white toast with a simple spread) could lead to spikes in blood sugar, which can stress the pancreas and may increase the risk of type 2 diabetes. Crunched for time? It’s better to have a slice of toast for breakfast than nothing at all: the kilojoules will jumpstart your metabolism and keep you from feeling sluggish. Just don’t make it a habit and think about adding a convenient protein source such as cottage cheese or sardines.
Boost performance. Eating breakfast before a workout (especially one that lasts 60 minutes or more) energises your muscles and prevents your body from tapping into protein stores meant for recovery. Research shows that protein at breakfast helps build new muscle, as well as immune and bone cells.
These four meals pack 30 grams of protein each.
Lightly saute 2 slices premade polenta and top with 2 poached eggs and 50g bacon. Serve with 1 cup kefir mixed with ½ cup mashed berries.
In 1 Tbsp. olive oil, saute ½ cup each sliced zucchini and mushrooms, and ½ small diced onion. Add ⅔ cup cubed, firm tofu, allowing excess water to burn off. Add 2 cups baby spinach and let wilt. Top with ¼ cup dairy-free cheese and let melt. Serve with slice of whole-grain bread and 250ml unsweetened soy milk.
Cook 2 protein pancakes, from pre-made protein pancake mix, or add ½ scoop protein powder to your pancake mix. Top with ½ cup Greek or natural yoghurt, ¼ cup chopped walnuts, ½ cup strawberries. Serve with 2 turkey sausage links.
Top 1 cup cottage cheese with 15g almonds, ½ cup granola (made with seeds or quinoa), ¾ cup blueberries.