Top 10 Breakfast Foods To Power Up Your Muscles
Do you know that men have a Daily Recommended Allowance of around 56 grams of protein daily? To put that into perspective, imagine that one whole cooked chicken egg has more or less 13 grams of protein.
Protein is responsible for building muscles and for keeping you in high energy during the day. With that, you can start your day right by having protein-rich breakfast foods.
Here are top 10 easy-to-prepare breakfast foods with their protein content per 100 grams serving:
10. Quinoa
Quinoa cooks faster compared to other grains. A cup of this grain has 9 grams of protein. Quinoa is also rich in magnesium which is good for muscle function and iron which is good for blood circulation.
Boiled quinoa has a nutty flavor. You could season it with spices and serve it as a side dish. You could also incorporate it in egg recipes or used as a substitute for rice.
9. Low-Fat Milk
Instead of drinking coffee, you can boost your day by drinking low-fat milk as part of your breakfast foods. A cup of milk contains about 14 grams of protein as well as a significant amount of vitamin D and calcium which are good for bone health.
You could drink milk as is or mix it with whole grain cereals for added nutrients.
8. Low-Fat Yogurt
You could also substitute low-fat yogurt for milk as it contains about the same amount of protein and nutritional value as milk. Yogurt can be plain-flavored. You could eat it as is or top it with your favorite berries.
7. Waffle
Waffle is another yummy and easy-to-prepare breakfast food, containing up to 20 grams of protein. Use a whole wheat waffle mix then cook per direction given. You could top your waffle with fresh fruits then drizzle it with honey.
6. Oatmeal
Oatmeal made it to this list even if it only has about 3 grams of protein per cup because you could use it as a base for a high-protein breakfast. Oatmeal is a good source of dietary fiber which lowers your risk of heart disease. It is also helpful in preventing constipation.
Mix a cup of oatmeal with low-fat milk and chopped walnuts then drizzle it with honey. This breakfast food will give you at least 20 grams of protein.
5. Fish
Tuna and salmon with 22 grams of protein are among the fishes with high protein content. Both are also rich in omega-3 fatty acid which is good for the heart.
Aside from baked tuna or salmon, you could also make tuna or salmon sandwich.
4. Soybeans
If you think that soybean is a boring breakfast food, mix half a cup of shelled and cooked soybeans with some chopped tomatoes and an ounce of mozzarella cheese.That makes a healthy 25-gram protein breakfast.
3. Poultry
Poultry such as chicken and turkey have 30 grams of protein. They are a rich source of vitamin B complex and minerals including phosphorus, selenium and zinc. These vitamins and minerals can contribute to your overall wellness. Phosphorus is important to have strong bones while selenium and zinc are important to boost your immune system.
If you have leftover chicken or turkey, you could easily prepare a turkey or chicken sandwich. Simply fill two slices of toasted whole wheat bread with lettuce, cheese and a slice or two of cooked poultry. To add flavor, you could also add mayonnaise. This recipe is really high in protein because cheese has around 25 grams of protein per 100 grams of serving.
2. Eggs
Egg is perhaps one the most popular and easy-to-cook breakfast foods. Although egg yolk has a significant amount of cholesterol, eating up to four yolks in one week will not increase your risk of heart disease. That is according to Dr. Thomas Behrenbeck, a cardiologist from the Mayo Clinic. However, if you prefer a low-cholesterol diet, you can enjoy the protein benefits of egg by eating more of the egg-whites.
For a more balanced breakfast, you could prepare an egg omelet partnered with leafy greens, whole wheat toast and fresh fruits.
1. Egg Burrito
To give a new dimension to the ordinary egg omelet, make it into an egg burrito. If you have available corn tortilla, fill it with one or two scrambled eggs together with sautéed onion and your favorite cheese. This recipe can give you at least 25 grams of protein.
Your Turn
This list features some of the top breakfast foods that are high in protein and can give you the energy you need for work or play. Do you have another secret breakfast food that is high in protein? Please share it with us.
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