Nobody likes mid-morning hunger pangs. However, one simple change to your diet can have you saying goodbye to those cries for food in no time! Protein is the key in keeping you satisfied for a much longer time, and here we list a few easy-to-add items that can turn your breakfast into a powerhouse for lasting satiety!
In particular, these ingredients are especially good when you consume them in smoothie form as you can add a whole other variety of goodness to your morning breakfast when it’s in liquid form! You could certainly just incorporate it to your regular breakfast, but since smoothies are a fantastic way of adding other nutrients to your system, you can rely on them for a healthy dose of minerals, fiber, and vitamins right off the bat! Of course, if you’re not a fan of smoothies, you can go for something simple like oatmeal, toast, or even a salad.
This thick, rich, and delicious addition is full of protein, promising 14 to 18 grams for every 5 and a half ounces. Another fantastic vitamin abundant in yogurt is calcium which is good for your bones, teeth, and immune system. In a serving of greek yogurt, expect to meet 20 percent of your daily recommended dosage of calcium! Plain Greek yogurt is a good option so that you avoid unhealthy ingredients like sugar and preservatives. It comes in a variety of fat content, but this is a healthy fat so we recommend the high-fat alternative!
These little powerhouses of vital nutrients are loaded with goodness, and all you need to do is sprinkle it over your cereal, toast, or even blitz it in your morning smoothie. They are loaded with fiber, protein, and magnesium. Just 2 tablespoons of this humble seed are 8 grams of satiating protein! Also, enjoy a boost of omega-3 fatty acids, a good source for vegans or vegetarians who need to meet their daily quota!
Legumes? In a smoothie? Yes! They are a wonderful addition as they lend a creamy taste, and it is unidentifiable! You could also make a seasoned paste and spread over whole-grain crackers if preferred! Just a half cup of legumes contains 9 grams of protein. Of course, they are known sources of good fiber as well, packing 7.5 grams in a half-cup serving. Legumes are good sources of magnesium, potassium, iron, and B vitamins as well.
Nut and Seed Butters
Nuts and seeds are incredibly healthy additions to your diet, and kicking your day off with a tablespoon or two of nut or seed butter can help you get off to a good start. Enjoy it stirred into your porridge, topped on your toast or crackers, or even served as a dip or spread over sliced apple or pear. The rich texture is great for a leisurely breakfast but is fantastic for a hurried one, too!
This is a versatile ingredient as it can be enjoyed with chopped fruit and sweetened with honey, served with savory items like fish or chicken, or added to a fruit smoothie — the variations are limitless! Cottage cheese can be purchased in either smooth or chunky varieties, so you won’t easily be bored by it. A half-cup serving yields 12 grams of protein! It also boasts 18 percent of the daily recommended dose of calcium. Word of advice: check the label before buying the first cottage cheese you see in the supermarket to ensure that you’re buying the real deal.
A bowl of oatmeal with a few slices of fruit is a wonderful way to start the day! You can add your oats to a smoothie as well for a creamy breakfast on the go. Oats bulk up your breakfast with plenty of fiber and protein with very little effort! Half a cup of this ingredient has 5 grams of protein and 4 grams of fiber.
Now that you are armed with a better knowledge on healthy sources of protein to add to your breakfast, make sure you add at least one of these sources to each meal you start your day with. Of course, a combination is an option, too! The benefits are not only longer periods of satiety, but they will also make you feel energized and ready to take on your day with full force!