Breakfast is a very important meal. A good meal eaten in the morning helps control body weight, and eating protein accelerates body regeneration and stimulates muscle growth. So below we present you the 5 best protein-rich breakfasts recommended by some of the best personal trainers.
Eating seeds, nuts, fruits and fiber will give your body the minerals, vitamins and nutrients it needs to build muscle. In addition, such a breakfast will fill you with energy until lunch. It is not for nothing that it is said that muscles are made in the kitchen...
Recipe: Protein pancakes
Ingridients:
- 60 g protein powder (flavor as desired)
- 2 large eggs
- 1 teaspoon of baking powder
- 110 ml of almond or regular milk
Process:
Mix the eggs, egg whites and baking powder. Slowly add the milk until a runny mixture forms. Heat the pan over medium heat. Add low-fat butter or coconut oil and let it melt. Pour about one large ladleful of pancake mix into the pan. Cook for 60 to 90 seconds on each side, at a medium temperature. Serve the pancakes immediately, on their own or with fresh fruit and Greek yogurt and honey.
Recipe: Fruity protein bowl
Ingridients:
- 250 ml of milk
- 40 g of oatmeal
- 30 g of protein powder
- fruit as desired
Process:
Pour the milk and oatmeal into the pot and microwave for 2 minutes. When you take it out of the microwave, leave it for 3 minutes to cool a little and mix in the protein powder. Serve with banana slices, strawberries or fruit of your choice.
Eggs on the eye with accessories
Ingridients:
- 250 g of chickpeas or beans
- 200 g of cherry tomatoes
- 1 clove of garlic
- 100 g of sponges
- 2 large eggs
- 1/2 teaspoon cumin
- whole grain bread slice
Process:
Heat oil in a pan, then add garlic, mushrooms and cumin. Stir for two minutes, then fry the sliced tomatoes and chickpeas or beans in another bowl. While the vegetables are cooking, fry the eggs on the eye and serve them on a slice or two of bread.
Sweet peanut
Ingridients:
- 5 pieces of toast
- peanut butter
- jam of your choice
Process:
Toast the toast in a toaster or pan. Spread a small amount of peanut butter on top while still warm, and put a teaspoon or two of jam on top.
Summer smoothies
Ingridients:
- 250 ml of almond milk
- 60 g of frozen mango
- 1 banana
- a handful of fresh spinach
- 1 tablespoon of chia seeds
- 20 g of protein powder
- 50 ml of water
- lime (optional)
Process:
Place almond milk, mango, banana, spinach and seeds in a blender and blend. Then add water if the mixture is too thick and protein and mix again. For a fresh taste, a little lime can be added if desired.
