8 Breakfast Ideas to Boost Your Energy
Not every kind of breakfast lets you start the day with energy. Here are breakfast ideas to help you begin more energised.
Choose a protein-rich breakfast. After a night of rest, what you eat in the morning refills your energy stores, keeps you full until the next meal, and guides you toward healthier choices for the rest of the day. But not everything you eat in the morning has the same effect. Filling up on protein-rich foods matters — it influences your energy through the afternoon and even into the evening. Research also shows that a protein-containing breakfast plays a key role in successful weight loss. Here are some of these breakfasts.
Ricotta and peach waffle
Ingredients: one whole-grain waffle, ½ cup of half-fat ricotta, 1 sliced peach.
300 calories, 15 g protein, 13 g fat, 38 g carbohydrate, 6 g fibre.
If peaches aren't in season, use canned peach or half a cup of crushed pineapple (always choose fruit in its own juice rather than syrup). Ricotta is a source of protein and calcium, and its creamy texture spreads easily over the waffle.
Quinoa–yogurt parfait
Ingredients: ½ cup of cooked quinoa, 180 g of fat-free yogurt, 1 small chopped apple and a little cinnamon.
315 calories, 20 g protein, 2 g fat, 55 g carbohydrate, 7 g fibre.
Quinoa, an ancient grain now available here too, is richer in protein than other whole grains. Its high protein content makes it a perfect breakfast choice.
Smoked turkey sandwich
Ingredients: two slices of whole-grain bread, 1 spoon of low-fat mayonnaise, 4 slices of smoked turkey, tomato slices and lettuce.
205 calories, 16 g protein, 4 g fat, 30 g carbohydrate, 3 g fibre.
This sandwich is a healthier version of the usual ones.
Fruit yogurt
Ingredients: 180 g of fat-free yogurt, 1 tablespoon of chopped roasted hazelnuts, and a piece of fruit such as banana, orange or grapefruit on top.
220–260 calories, 18–22 g protein, 5 g fat, 25–38 g carbohydrate, 3 g fibre.
Fat-free yogurt is higher in calcium, and with its protein it's perfect for breakfast.
Raspberry protein smoothie
Ingredients: ½ cup of fat-free milk or soy milk, 180 g of vanilla fat-free yogurt, ¾ cup of fresh or frozen raspberries, and a few ice cubes.
Blend the ingredients. You can add protein powder for extra protein if you like.
Without protein powder: 210 calories, 21 g protein, 0 g fat, 31 g carbohydrate, 3 g fibre.
With protein powder: 1 scoop adds 20–25 g of protein and about 100 calories.
Sliced apple with cheese and cinnamon
Ingredients: 1 sliced apple, ¾ cup of fat-free or low-fat curd cheese, cinnamon.
250 calories, 25 g protein, 2 g fat, 32 g carbohydrate, 5 g fibre.
Top the sliced apple with the curd cheese and sprinkle with cinnamon for extra flavour. Curd cheese is a lovely protein source and has a protective effect against clogged arteries.
Spinach, cheese and egg scramble
Ingredients: 1 whole egg or 2–3 egg whites, ¼ cup of grated low-fat cheese, a handful of spinach, 1 grapefruit, 1 teaspoon of oil.
330 calories, 29 g protein, 11 g fat, 32 g carbohydrate, 7 g fibre.
Sauté a few handfuls of spinach in oil, add 1 whole beaten egg or 2–3 egg whites (use the whites if you want more protein and less saturated fat), then sprinkle ¼ cup of grated low-fat cheese on top. Enjoy with 1 grapefruit.
Vegetable omelette
Ingredients: 1 whole egg or 2–3 egg whites; spinach, onion, tomato, pepper, mushroom, courgette or other vegetables.
280 calories, 27 g protein, 9 g fat, 26 g carbohydrate, 5 g fibre.
Beat 1 whole egg or 2–3 egg whites for the omelette, then add spinach, onion, tomato, pepper, mushroom, courgette and any seasonings and vegetables you love (in season, plenty of chopped basil can be a lovely alternative). A slice of toast makes a wonderful menu — or, if you'd rather skip the bread, have 1 piece of fruit or a bowl of fruit salad instead.
Enjoy!