Is breakfast the most important meal? - High protein recipes

Is breakfast the most important meal of the day?

For many years, we have heard from our family members, doctors and dietitians that breakfast is the most important meal of the day, and the truth is... Breakfast really is the most important meal of the day.

In a study that took 7 years to finish, researches have found that ''people who usually skip breakfast have an increased risk of obesity and obesity-related chronic diseases.''

Breakfast kick-starts your metabolism, helping you burn calories throughout the day, and gives you the energy and focus you need.

Furthermore, it is also very beneficial for your health as it contributes to a good sleep. How? It affects your body's biological clock, which helps you get ready for quality sleep later in the evening. People often find themselves waking up naturally everyday around the same time. That could be a consequence of your body's need to get nutrients. Skipping breakfast does not only affect your mood and energy negatively but it is also, once again, a disrupt behavior pattern related to sleep-wake cycles.

To follow a healthy lifestyle, eating wisely, such as a protein shake for breakfast is important, but we must not forget that there are many other factors playing a role in our health and sleep.

Having the right bedding equipment like a natural latex mattress, pillow and/or mattress topper, also contribute for your general well-being.

More information about this subject can be found on our website.

A healthy breakfast idea is a smoothie bowl. This is basically a regular smoothie but in a bowl. They are nourishing not only because of the nutritional value from the smoothie itself but also because you can add a big variety of toppings such as granola, seeds, nut butter, etc.

How to make a smoothie bowl

1. Choose your fruit and veggies and pour them into a blender.

Ideas: Berries, passionfruit, mango, pinneaple, kale, spinach, celery. For a thick consistency, use frozen fruit (specially banana).

Including berries in smoothies (strawberries, blueberries, raspberries, blackberries, grapes and cranberriesmakes) also make a healthy breakfast idea for kids as they contain a high amount of antioxidants.

2. Add a liquid.

Such as oat milk, water or apple juice. Using milk or yogurt will give a thicker consistency.

3. Optionally: Add a scoop of chia seeds or oats.

4. Add protein powder for a high protein breakfast.

5. Blend all of the ingredients and pour the mix into a bowl.

6. Add toppings and enjoy!

Examples: Granola, seeds (hemp, chia, sunflower or sesame seeds), small cookies, chocolate chips, chopped fruit, coconut flakes, etc.

Vegetables and Fruits contain high amounts of fiber

The recommended intake of fiber per day for women is around 21-25 grams and for men, it is 30-38 grams.

By drinking a healthy breakfast smoothie, this is easily reachable as one serving of fruit contains about two to four grams of fiber. The fruits with the highest amount of fiber are pears, raspberries and apples.

Fibers are important because they help slow the digestion. In addition, they also help regulate the body's use of sugars, helping to keep hunger and blood sugar in check.

Smoothie diet

A smoothie diet helps people to cut down on fat and sugar consumption. Instead, it gives you a meal replacement smoothie, hoping for a weight loss. This diet can indeed help you lose weight rapidly, but pounds shed may be regained when transitioning back to normal eating habits. Increasing fruit and vegetable intake is smart but some people may struggle to meet protein requirements on this diet without proper planning and it is also believed that not all diets are beneficial for all people. Every body is different and we all have different desires. A smoothie diet may be good for a detoxification but keep in mind that this might not be the best diet for you.

The 21-Day Smoothie Diet advises eating normally one day per week and includes a recommended food list for that day. However, there is limited research to suggest that a smoothie diet is an effective method for weight loss.

It is okay to drink "weight loss smoothies", as long as you don't replace every meal with it, especially on the long-term.

Healthy breakfast ideas for weight loss

Were you interested in the subject of losing weight? We've got your back. Here are some healthy breakfast recipes to lose weight:

Berry-Almond Smoothie Bowl by EatingWell

To make this smoothie bowl recipe, blend:

• ⅔ cup frozen raspberries.
• ½ cup frozen sliced banana.
• ½ cup plain unsweetened almond milk.
• 5 tablespoons sliced almonds, divided.
• ¼ teaspoon ground cinnamon.
• ⅛ teaspoon ground cardamom.
• ⅛ teaspoon vanilla extract.

• ¼ cup blueberries.
• 1 tablespoon unsweetened coconut flakes.

Enjoy :)

Oatmeal-Almond Protein Pancakes

This is a delicious protein pancakes recipe since we're using oats. If you would like some extra protein, feel free to add protein powder to it. In a bowl, combine:

• 1 cup rolled oats.
• 1/2 cup plant milk.
• 2 tablespoons maple or agave syrup.
• 1 ripe banana.
• 1 teaspoon vanilla extract.
• 1 teaspoon baking powder.
• 1/4 teaspoon salt.
  

When the batter is smooth, brush oil in a pan over medium heat. Add batter and cook until edges are golden brown, about 2-3 minutes, flip the pancake and cook for another 2-3 minutes. Repeat until batter is finishes and serve with your favorite toppings.

Look below for an example.

Having a protein-rich breakfast

A protein breakfast benefits muscle health and supports weight loss by increasing muscle mass, the amount of calories burned, satiety hormones, glucose regulation and it decreases the desire to snack at night.

Eating after dinner or late at night can result in weight gain and in an increased body mass index as you are consuming calories that will not be burned soon. You may also experience indigestion or broken sleep if you eat or drink too close to bedtime.

For more tips about a healthy sleep, we have many more articles and information to help you reach the healthiest lifestyle as well as education of how important it is to have a durable, breathable and comfortable natural latex mattress, pillow and/or mattress topper.

To calculate the protein intake you need per day, multiply 0.8 per kilogram of body weight, or 0.36 grams per pound.

Breakfast is the most important meal of the day as protein is one of the most important nutrients. So, combining these two into a recipe would be perfect. And if we can make it vegan... Even better! Here are some high protein vegan breakfasts:

Chickpea Avocado Toast

If you were looking for breakfast ideas without eggs but you still wanted a bit of that egg feeling on your avocado toast, this is the perfect recipe, as chickpeas make a really good vegan egg substitute.

To make the vegan egg, mash in a bowl:

• 1 can chickpeas, in water.
• 1 tablespoon or more of olive oil.
• juice of 1/2 lemon.
  
• 1/2 teaspoon of each of your favorite spices (paprika, cumin, coriander, garlic, etc).
• Salt&pepper, to taste.

Toast your bread and spread the vegan egg substitute on top of it. Place the avocado slices or mash on top of it and you can optionally add a diced onion and/or tomatoes. Add some extra pepper or sesame seeds if desired for presentation and the toast is ready to be eaten :)

Kale Green Smoothie

This is not just a fruit smoothie recipe... It is actually a protein smoothie recipe. Having a protein shake for breakfast is extremely nourishing to your body as you are mixing lots of vitamins and protein. But how can it be that a simple smoothie bowl has so much protein? It's because we are using vegan protein powder. You can add any type of protein powder you like but to make it extra healthy, we advice using plant protein powder, as others might not be as healthy.

In addition, this kale smoothie recipe is the perfect solution for those who always wonder how to eat kale.

In order to make this smoothie bowl, add to a blender:

• 3 bananas (frozen, optionally).
• 1 cup kale.
• ¼ chia seeds.
• 1 scoop plant protein powder.
• ½ cup oats (quick or rolled ).
• 1 tablespoon agave syrup (or a date).
• 1 cup unsweetened plant milk.

After smoothly blended, you can either drink it in a cup or eat from a bowl. Add your favorite topings and your protein breakfast is done.

Cinnamon Oatmeal

Eating cinnamon oatmeal for breakfast is an amazing way to start your day. This is a very easy recipe, in case you are looking for how to make oatmeal.

In a small l saucepan over medium heat, add:

• 1 apple or banana, diced.
• 2 tbsp maple syrup (sub for agave).
• 1 tsp cinnamon.
• 1/8 tsp nutmeg.
• 1 pinch cardamom (Optional).

• 1/2 cup rolled oats.
• 1 cup dairy-free milk.

Cook for 5 minutes, stirring occasionally. Remove from heat and serve. Careful, it will be hot.

Pour the oatmeal into a bowl and you might want to add some toppings such as peanut butter, berries, chocolate, chia seeds, etc.

If you want to know how to make overnight oats, you can try and mix all of these ingrediets in a bowl and leave the mixture in the fridge overnight. It will taste just as delicious.

Breakfast Burrito

We love a warm breakfast burrito that you can also eat as lunch. To make this, fry in a hot pan with olive oil:

• 100g tofu (marinated, if prefered), chopped.
• 1 onion, diced.
• 1 bell pepper, diced.
  
• 1 fresh tomato, chopped.

Feel free to add any other veggies you like to the pan. Stir occasionally about 15 minutes and pour the mix on top of some wraps and you might want to add an avocado, if you like.

Fold the bottom up slightly first, then each side and wrap tightly. Nothing should be able to escape out the bottom. Serve with a little soy yogurt if wanted, and your breakfast is ready to go!

There are so many benefits regarding breakfast, veggies and protein that we could stay here and talk about it for hours.

We hope you've learned a lot of new information and that you try some of these nourishing recipes and implement them in your daily lifestyle. They all contain an amazing nutritional value and will definitely have an impact on your body in many significant ways.

Feel free to search and look for even more for high protein vegan breakfasts such as protein brownies or cookies... There are so many other things for you to try out, still.

Keep in mind that eating well is extremely beneficial for a good night's of sleep as it provides the brain with the chemical environment that it needs to produce the neurotransmitters needed to maintain adequate sleep. For more information about a healthy sleep, click here.