There’s a lot of data to suggest that breakfast is the most important meal of the day, but a lot of us tend to dig into foods that are secretly desserts – bread-jam, syrupy pancakes instead of healthy foods. Experts say the wrong choice of breakfast can hamper your weight loss goals, and here’s how. In a study, researchers wanted to learn more about how different types of breakfasts affect how full and satisfied people feel throughout the day. To do this, they conducted a study on 20 girls, with average age of 19 years with a body mass index (BMI) of about 28.6. The study lasted for 7 days. During these days, the girls were given different types of breakfasts. They had three different options: a normal protein (NP) cereal-based breakfast, a high protein (HP) breakfast, or they could choose to skip breakfast altogether. They followed this routine for 6 days, where each girl had a different type of breakfast every day or chose to skip breakfast. On the 7th day, the researchers did several tests, the girls also answered questions about how hungry or full they felt at different times during the day after having their breakfast. The results showed that a high-protein breakfast increased daily fullness, reduced daily ghrelin (hunger hormone), and increased daily peptide YY concentrations (Peptide YY is released after eating, circulates in the blood and works by binding to receptors in the brain. Binding of peptide YY to brain receptors decreases appetite and makes people feel full after eating); compared to those who had normal protein breakfast or skipped it altogether. This shows that breakfast, particularly one that’s rich in protein, might be a useful strategy to improve satiety, reduce food motivation, and improve diet quality in overweight or obese teenage girls.
Moreover, a diet rich in high-quality protein is seen as a successful strategy to promote weight loss and/or prevent weight gain or regain in adults too. A high-protein diet improves appetite control and satiety. Coming back to breakfast, a protein-rich breakfast helps to decrease appetite and increase satiety throughout the morning compared with skipping breakfast or consuming a normal-protein (NP) breakfast. Since protein supports weight loss goals in so many ways, we would suggest that rather than skipping breakfast, make it protein rich, here are some delicious high-protein options for you to try.
1. Paneer and Rolled Oats Pancake:
These cottage cheese and oat pancakes are naturally high in protein from the cottage cheese and provide a good amount of fiber from the rolled oats. This combination can help keep you feeling full and satisfied while supporting your weight loss goals. To make high protein and weight loss-friendly pancakes, blend together cottage cheese, rolled oats, eggs, vanilla extract, baking powder, and a pinch of salt in a blender or food processor until smooth. Let the batter rest for 5-10 minutes, then cook on a preheated non-stick skillet or griddle until golden brown on both sides. Serve with toppings like fresh berries, sliced bananas, and Greek yogurt. Avoid maple syrup and honey as toppings.
2. Oatmeal with Peanut Butter and Nuts:
This oatmeal recipe provides a good balance of complex carbohydrates, healthy fats from peanut butter and nuts, and protein from the peanut butter. To make a weight loss-friendly oatmeal with peanut butter and nuts, cook rolled oats in water or milk until desired consistency is reached. Add non-sweetened peanut butter until melted and well combined. Top with chopped nuts for crunchiness. For added flavor, you can sprinkle a pinch of cinnamon.
3. Poha with Sprouted Moth Beans and Moong Dal Sprouts:
Poha is every Indian’s favorite breakfast! So, why not add some extra protein factor to it! To make poha with sprouted moth beans (matki) and sprouted moong dal, heat oil in a pan and sauté chopped onions. Add sprouted moth beans, sprouted moong dal, chopped tomatoes, and green chilies. Season with turmeric powder, red chili powder (optional), and salt. Stir in rinsed flattened rice (poha) and cook until heated through. Garnish with fresh coriander leaves. Serve hot with lemon wedges for a tangy taste.
4. Moong Dal Dosa (Pesarattu):
It’s a South Indian breakfast dish that tastes best with coconut or tomato chutney. You get a good amount of protein from the moong dal that is used to make this variety of dosa. To make Pesarattu, soak green moong dal overnight, then blend it with green chili, ginger, and water to form a smooth batter. Mix in rice flour, chopped coriander, and salt. Heat a non-stick skillet and spread a ladleful of the batter to form a thin pancake. Cook until both sides turn golden brown, using a little oil. Repeat with the remaining batter. Serve the crispy pesarattu with chutney (tomato/coconut) or sambar.
4. Greek Yogurt Parfait:
It’s easy to make, and great for people who have a jampacked busy schedule in the morning. This weight loss-friendly Greek yogurt parfait eliminates granola and honey, focusing on the nutritious combination of Greek yogurt, fresh berries, and chopped nuts. To make a Greek yogurt parfait without honey or granola, layer Greek yogurt, fresh berries, and chopped nuts in a serving glass or bowl. Repeat the layers and serve immediately or refrigerate briefly to allow the flavors to blend. Enjoy this simple and nutritious parfait as a satisfying breakfast or snack option. The Greek yogurt provides protein and a creamy base, while the berries add natural sweetness and antioxidants. The chopped nuts contribute healthy fats and a satisfying crunch. Also read: “Almond Butter or Peanut Butter – Which One is Healthier?”
5. Paneer-Stuffed Paratha:
For millions of Indians who cannot imagine getting through the day without having paratha in the morning, here’s your best bet – paneer stuffed parathas made with whole wheat flour are a delicious and nutritious option. The whole wheat flour provides fiber and nutrients, while the paneer stuffing adds protein and flavor. To make paneer stuffed paratha using whole wheat flour, knead whole wheat flour with water to form a soft dough. In a separate bowl, mix crumbled paneer with onion, green chili, ginger, cumin seeds, turmeric powder, red chili powder (optional), salt, and coriander leaves. Divide the dough into balls, roll one out into a circle, and place a spoonful of the paneer mixture in the center. Seal the dough, flatten, and roll out into a medium-thick paratha. Cook on a heated griddle, applying ghee or oil on both sides until golden brown. Repeat with the remaining dough and stuffing. Serve the hot paneer stuffed parathas with yogurt, pickle, or chutney.
6. Moong Dal and Paneer Chilla:
Moong Dal and Paneer Chilla is a healthy and protein-rich dish. The moong dal provides fiber and nutrients, while the paneer adds a creamy and nutritious touch. To make Moong Dal and Paneer Chilla, blend soaked yellow moong dal into a smooth batter. In a bowl, mix the dal batter with crumbled paneer, chopped onion, green chili, grated ginger, turmeric powder, red chili powder (optional), salt, and coriander leaves. Heat a greased skillet and pour a ladleful of batter to form a circular pancake. Cook until both sides turn golden brown, applying oil or ghee. Repeat with the remaining batter. Serve the hot chillas with yogurt, chutney, or pickles.
7. Egg Paratha:
Coming down to the basics, egg paratha doesn’t take much planning and is easy to make. To make egg paratha, knead whole wheat flour with water to form a soft dough. In a separate bowl, beat eggs and mix them with chopped onion, green chili, grated ginger, turmeric powder, red chili powder (if desired), salt, and chopped coriander leaves. Divide the dough into balls, roll one out into a circle, and place a spoonful of the egg filling mixture in the center. Seal the dough, flatten, and roll out into a medium-thick paratha. Cook on a heated griddle, applying ghee or oil on both sides. Crack an egg onto one side, spread it across the surface, and cook until set. Flip and cook the egg side until lightly browned. Repeat with the remaining dough and filling. Serve the hot egg parathas with yogurt, pickle, or chutney. Also read: “15 Food Sources of Lean Protein that Can Help with Weight Loss.”
8. Chia Seed Pudding:
Chia seeds are a good source of plant-based protein, apart from being a good source of healthy fats, fiber, minerals too. This sugar-free chia seed pudding is a healthy and customizable dessert or breakfast option. The natural sweetness from the milk and toppings provides flavor without the need for added sugars or sweeteners. Feel free to experiment with different toppings and spices to suit your taste preferences. To make sugar-free chia seed pudding, combine chia seeds, regular milk or any other milk of your choice, and optional vanilla extract in a bowl or jar. Stir well and let it sit for 5 minutes before refrigerating for at least 2 hours or overnight. Stir again before serving. Top with fresh fruits, nuts, coconut, or spices like cinnamon or cocoa powder. Store leftovers in the refrigerator for up to 3-4 days. Enjoy this healthy and customizable dessert or breakfast option without added sugars or sweeteners.
9. Stuffed Omelette with Beans:
This stuffed omelette with beans is a protein-rich and filling breakfast or brunch option. You can customize it by using your preferred type of cooked beans (black beans, kidney beans, or chickpeas). To make a stuffed omelette with beans, beat 2 eggs and season with salt and pepper. Sauté diced vegetables in just a bit of oil. Pour the beaten eggs into the skillet and let them cook for a minute. Spread mashed or chopped beans on one half of the omelette. Fold the other half over the filling to create a half-moon shape. Cook for another minute until fully cooked.
10. Whole Wheat Toast with Nut Butter:
This recipe is quick, easy, and provides a healthy and satisfying breakfast or snack option. The whole wheat bread offers fiber and nutrients, while the nut butter adds protein, healthy fats, and a delicious flavour. To make whole wheat toast with nut butter, toast two slices of whole wheat bread until crispy. Spread a generous amount of your favorite nut butter, such as almond butter or peanut butter, on each slice. Customize with toppings like sliced bananas, berries, or chia seeds if desired.
By making conscious and healthy food choices and being aware of our eating habits, we can reach our weight loss goals without starving or crash dieting. Through the healthy and delicious recipes on the diet plans on the Rati Beauty Diet provide a tasty and guilt-free way to satisfy hunger, without derailing your weight loss goals.
15 Food Sources of Lean Protein that Can Help with Weight Loss
Almond Butter or Peanut Butter – Which One is Healthier?
