Losing weight requires a high protein diet for gaining muscles and losing fat, so it is important that you start your day with high-protein breakfast.
A healthy breakfast rich in carbs and proteins is good for muscle growth and weight loss. It helps reduce hunger cravings, prevent eating junk food later in the day and eat fewer calories throughout the day. A quick look at top 12 best high protein breakfasts:
Oatmeal with Milk and Honey
Ingredients needed:
1 cup old-fashioned rolled oats
1 tablespoon ground flaxseed
2 teaspoons chia seeds
1 teaspoon vanilla extract or 3/4 teaspoon cinnamon
a pinch of sea salt
1 cup low-fat milk (or almond milk)
1 tablespoon honey.
In a large bowl stir together all ingredients until thoroughly mixed.
Cover and refrigerate overnight. In the morning just heat it up in microwave for 90 seconds or simply enjoy cold.
You can also add fresh fruit to this dish before serving it(optional).
Egg white omelette with vegetables
Ingredients needed:
3 large egg whites
1/2 cup mushrooms
1/4 cup tomato diced
1 tablespoon onion chopped
salt to taste.
Pour egg whites in a small bowl and beat well. Heat non-stick pan over medium heat , add onions mushrooms mixture .
Cook for 6 minutes or until egg whites are firm.
Carefully flip the cooked side over on the other side.
This will fold the omelette in half. Serve hot..
Greek yogurt parfait with nuts and berries
Ingredients needed:
Greek yogurt – 1 cup
your favorite berries (fresh or frozen) – 1/2 cup
nuts of your choice- 2 tablespoons (almonds, walnuts).
Layer the ingredients in a glass jar like this (yogurt, fruit , then nuts), repeat until you finish all the ingredients.
Refrigerate overnight.
Pancakes made from whey protein powder
Ingredients needed:
Egg whites – 4 nos.
whole grain bread – 1 slice
whey protein powder – 1/4 cup
cinnamon – 1 teaspoon
baking powder- 1/2 teaspoon.
Whisk egg whites until stiff. Dip the bread in the egg white mixture and coat both sides well.
Fry it in a non-stick pan with some oil or spray of your choice for 2 minutes on each side.
Serve hot with syrup .
Whole wheat stuffed French toast
Ingredients needed:
whole grain bread- 4 slices
eggs- 4 nos.
low fat milk- 2 cups
reduced sugar jam- 1/4 cup
fruit spread- 1 tablespoon
baking powder -1/2 teaspoon
salt to taste.
Combine the eggs, milk and vanilla in a bowl.
Spread jam on top of 2 slices of bread.
Place remaining 2 slices on top of each other .
Dip the sandwich in the egg mixture until both sides are coated well.
Add some batter mix on griddle or non-stick pan over medium heat.
Cook for 3 minutes on both sides or until golden brown.
Serve hot with fruit spread of your choice .
High protein breakfast smoothie
Ingredients needed:
low-fat vanilla yogurt – 1 cup
skimmed milk -1/2 cup
whey protein powder – 1/4 cup
banana – 1 nos.
blueberries- 1/2 cup.
Put all the ingredients in a blender and blend until smooth.
Serve immediately .
High protein oatmeal
Ingredients needed:
low fat milk or almond milk- 1 cup
rolled oats- 3 tablespoons
egg whites- 4 nos.
cinnamon powder- 1 teaspoon
honey or maple syrup to taste(optional)
raisins(optional).
Mix oats and water in a saucepan and bring it to boil.
Reduce the heat and cook for 2 minutes.
Remove from heat and stir in egg whites, cinnamon powder, honey/maple syrup and raisins if using. Serve hot with milk or almond milk .
Egg white wrap
Ingredients needed:
whole wheat tortilla- 1 no.
hard boiled egg whites-2 nos.
hummus -1 tablespoon
lettuce- 1/4 cup
mustard sauce (optional).
Spread the hummus on the tortilla followed by lettuce leaves .
Slice the boiled egg whites lengthwise and place it over the lettuce.
Top it off with some mustard sauce of your choice and roll it. Serve immediately .
Muffins made from whey protein powder
Ingredients needed:
egg whites – 3 nos.
whole grain bread – 2 slices
whey protein powder- 12 tablespoons
baking soda- 1/2 teaspoon
cinnamon powder- 1/4 teaspoon
nutmeg powder- a pinch.
Mix all the ingredients in a bowl. Divide this batter into 6 equal portions and fill it in the muffin cups until two thirds full .
Bake at preheated oven at 375 degrees for 22 minutes or until a toothpick inserted in the center comes out clean.
Serve hot with fruit spread .
Quinoa oatmeal lemon pancakes
Ingredients needed:
egg whites – 3 nos.
oatmeal- 1/2 cup
low fat milk- 1 cup
quinoa flakes- 1 tablespoon
cinnamon powder- 1 teaspoon
baking soda- a pinch.
Mix the ingredients and divide into 4 equal portions .
Pour each portion of batter on preheated pan and cook until golden brown for about 2 minutes.
Serve hot with maple syrup .
Whole wheat chocolate muffin
Ingredients needed:
whole wheat bread- 2 slices
whey protein powder – 7 tablespoons
cocoa powder – 5 tablespoons
sugar free chocolate chips (optional)- 4 tablespoons
egg whites – 4 nos.
baking soda- 1/2 teaspoon.
Put the bread in a blender and blend it into a fine powder.
Add whey protein powder, cocoa powder, sugar free chocolate chips(optional), egg whites and baking soda to the flour .
Mix well and divide it into 6 equal portions .
Preheat oven at 375 degrees F and bake for 22 minutes or until a toothpick inserted in the center comes out clean.
Serve hot with fruit spread.
Chia pudding with berries and vanilla extract
Ingredients needed:
chia seeds 3 tablespoons
low fat milk 1 cup
vanilla extract 1/4 teaspoon
blueberries/strawberries (optional) 1 cup.
Mix all the ingredients and leave it in a refrigerator for 2 hours.
Serve with berries on top.
Conclusion
Finally, I would like to mention that adding egg whites in our diet is a wonderful way of getting more protein without taking away the health benefits of whole eggs. Whole eggs are also good for weight loss but it should be used in moderation with other healthy foods to get faster results. Use these recipes every day and you will notice a difference within 4 weeks!
Gina is a famous blogger who works as an assistant manager at the Petit Four Cakery. By day, she manages the bakery and by night, she has another job running her cooking blog where she shares her own recipes.