PROTEIN PACK YOUR BREAKFASTS
Eat the right breakfast, and you’ll curb your appetite and stay full and focused until lunch, but eat the wrong breakfast and you’ll burn out by noon. In fact, some of our favorites, like oatmeal and toast, just don’t cut it. So what does? A morning meal packed with protein, which “fills you up and keeps you full so you end up eating less throughout the day,” says Jennifer Iserloh, a healthy eating expert and founder of skinnychef.com. Here are some tasty, protein-filled breakfast ideas that’ll help you power up your morning.
Smoothies are a simple, tasty way to add more nutrients to your diet. And best of all, they can be made in five minutes flat. This recipe calls for either fresh or frozen antioxidant-rich cherries. “Frozen cherries are a great fruit to keep on hand,” says Iserloh. “The frozen whole black cherries are fairly inexpensive and store for months in your freezer.” The combination of yogurt, almonds, flax, and chia seeds delivers a hearty dose of protein—about 20 grams.
To make this flavorful smoothie, fill a blender with: 1 cup frozen or fresh pitted cherries, 1 cup non-fat, plain yogurt, 1/4 cup toasted whole almonds, 2 tablespoons ground flax, 2 tablespoons chia seeds, 2 tablespoon granulated sugar or honey, 1 teaspoon almond extract, and ice. Blend until smooth. Then sip on-the-go!
Good news for pancakes lovers: This breakfast favorite doesn’t have to derail your diet. In this recipe, the carbs come from mashed banana rather than refined white flour, which offers little fiber and nutrients. Eggs and your favorite nut butter provide the protein—which clocks in at about 15 grams. And unlike wheat pancakes, these flapjacks are so sweet that they don’t demand maple syrup and butter. If anything, you could top them with some fresh berries.
To whip up them up, mix together 1 ripe banana, 2 eggs, 1 tablespoon nut butter, a pinch of cinnamon, and a drop of vanilla extract. Pour large spoonfuls of batter onto a nonstick skillet coated in cooking spray over medium heat. Cook each side until browned, about 3 minutes per side. (Make sure batter has set and is firm before flipping.)