Eggs may be the most popular protein choice for breakfast, but don’t get stuck thinking inside the shell. Check out these 5 awesome, unconventional protein sources!
You need to prioritize protein at breakfast. The macronutrient serves a number of important functions when consumed during your first meal of the day.
To begin with, protein helps put the brakes on the muscle catabolism that can occur during an overnight fast and switches on your muscle-making machinery again. Protein at breakfast has also been shown to be important in the battle against the bulge. It curbs the body storing fat by helping to curb hunger and control blood sugar, both of which help reduce overeating later in the day.
When most people think of breakfast proteins, eggs come to mind first. While I certainly have a love affair with this protein packed miracle of nature there are other proteins worth exploring for your daybreak meal.
Smoked Salmon – 10 grams protein per 60 gram Serving.
Kick-start your day with top-notch protein and healthy omega-3 fatty acids. A study published in the American Journal of Clinical Nutrition discovered that combining fish-oil intake with regular exercise plays an important role in making it easier to shed body fat and, smoked salmon requires no cooking, so you’ll still be in good shape to make it to work or the gym on time.
Ricotta Cheese – 14 grams per ½ Cup Serving.
Made from the whey that’s skimmed off during the production of other cheeses, ricotta is a notable source of this ultimate muscle-building protein. Studies suggest that beyond sculpting lean muscle, whey can help regulate appetite so you’ll be less likely to give into hunger pangs during the morning hours, you’ll also benefit from good amounts of bone-strengthening calcium.
Black Beans – 14 grams per 1 Cup Canned
The fibre, along with a greater intake in a range of vitamins and minerals, is likely a big reason why research suggests those who load up on plant foods like beans have improved longevity and a reduced risk of cardiovascular disease. Enjoy breakfast by piling canned black beans, sliced avocado, diced pineapple salsa on wraps.
Canadian Bacon – 12 grams Protein per 60 gram Serving
More like ham than the strips of crispy bacon most of us are more accustomed to, Canadian bacon is gleaned from the loin section of the hog and thereby significantly leaner than regular bacon harnessed from the fatty belly of a pig. Dijon-style mustard on a toasted whole-grain muffin, top with cooked Canadian bacon, sliced tomato, and baby spinach, with a fried or poached egg!
Quinoa – 8 grams Protein per 1 Cup
Quinoa possesses all of the necessary amino acids to instigate muscle growth. On top of being a complete protein, the grain contains an impressive arsenal of vital nutrients including magnesium, iron, and B vitamins. In similar fashion to oats, quinoa can be cooked into breakfast porridge to help launch your day in the healthiest way possible. Bring 1 cup quinoa, 2 cups water, 1 teaspoon cinnamon, and 1 teaspoon ginger powder to a boil. Reduce heat and simmer, covered, until the water has been absorbed, about 15 minutes. Add honey and let stand 5 minutes. Fluff with a fork, divide among serving bowls, and top with milk, diced fruit, and chopped nuts or seeds.
Rains, T. M., Leidy, H. J., Sanoshy, K. D., Lawless, A. L., & Maki, K. C. (2015). A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutrition Journal, 14(1), 17.
Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. (2007). Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. The American Journal of Clinical Nutrition, 85(5), 1267-1274.
Zafar, T. A., Waslien, C., AlRaefaei, A., Alrashidi, N., & AlMahmoud, E. (2013). Whey protein sweetened beverages reduce glycaemic and appetite responses and food intake in young females. Nutrition Research, 33(4), 303-310.
Bazzano, L. A., He, J., Ogden, L. G., Loria, C. M., Vupputuri, S., Myers, L., & Whelton, P. K. (2002). Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study. The American Journal of Clinical Nutrition, 76(1), 93-99