Breakfast is the most important meal of the day, as it’s the first meal of the day after 7-8 hours of sleep. Having protein rich breakfast with the combination of complex carbohydartes is the ideal way to start a day. It not only will give you a combination of macros but also will keep you full for long hours .
Protein has it’s own benefits which cann’t be ignored.
Few good options for protein rich breakfast are
Sprouts Dhokla With Tossed Sesame Seed
Good source of Vit B12, protein and fibre. Easy to make, simply grind moong sprouts. Mix with half cup of sour curd, Add cooking soda if required and steam. Temper with sesame seeds.
Tip- Use 1 tsp of semolina to make it more soft and to provide texture.
Proteins per 4 piece- 20 gm
Buck wheat Upma with peanuts
Buckwheat is a very good source of manganese and a good source of copper, magnesium, dietary fiber and phosphorus. … The protein in buckwheat is a high quality protein, containing all eight essential amino acids, including lysine.
Tip -Tossed flaxseeds can be added .
Calories- 170 kcal
Protein- 10 gm
Yellow moong dal thepla
It is good source of protein and fiber. It is low in fat and rich in calcium, potassium and B complex vitamins. It is easy to digest and not like other pulses which are heavy to digest.
Tip- Use minimum oil to make it, add little curd to the batter to make it more soft.
Calories-120 kcal
Protein-7gm/1thepla
Green Pea Uttapam
Try this high protein uttapam with all the goodness of pea protein.
Tip- Combine it with shredded paneer to add more protein to it.
Calories- 200/uttapam
Protein-13gm
Open sandwich sandwich with hummus
Use any sprouts on topping, you can use broccoli sprouts, green sprouts of your choice, this will add more protein and will keep you full for long hours. This is rich in B complex too. Use hummus as a spread instead of high calorie mayo’sor cream spread
Tip-Use multigrain or flaxseed bread .
Proteins- 8gm
Spiriluna-Kiwi Smoothie with Chia Seeds
An exceptionally good source of protein , contains all essential amino acids. It’s a blue green algae. An extraordinary post workout meal/drink for vegans as it reduces oxidative damage done to muscles after workout and increases muscle endurance and strength.
Protein Content–
5 grams (dried spiriluna) contains about nearly 3 gm of protein.
Along with VitB1,B2,B3, it contains omega 3 and 6 fatty acids which are considered as an essential elements for muscle building.
You can enjoy this as a post workout smoothie
My Diet Planet 