Protein is not only beneficial for building muscle, it can also keep you feeling full for much longer than carbohydrates. But if you’re new to protein-rich breakfasts, you may need a little hint.

Lauren Manaker, an American nutritionist, has compiled the healthiest, lowest calorie protein breakfast ever.

“They’re a classic breakfast food for good reason: Eggs are an economical and nutritious choice that gives breakfast a natural boost of nutrients,” says the nutritionist.

Protein contains the most nutrients, she said. And one egg has 70 calories.

Eggs also contain vitamins and minerals that strengthen cells. It also contains good fats and six grams of protein that rebuilds and builds muscle.

Eggs are free of sugar and carbohydrates. Therefore, they are first-class food for weight loss. And also – they contribute to satiety.

Manaker cites a 2020 Australian study in which overweight and obese patients were offered one of two breakfast options, eggs and toast or cereal with milk and orange juice, over the course of two days separated by a week.

The researchers discovered that when participants ate the egg breakfast, they consumed approximately 300 calories less at lunch than cereal eaters.

The high-protein eaters also reported feeling less hungry four hours after the meal than those who ate largely carbohydrates for breakfast.

In addition, their sweet desires were considerably lowered following the high-protein lunch.

Manaker offers an omelette for breakfast, made from two eggs, fried vegetables and cheese. The combination of cheese and protein strengthens bones, while whole-grain toast provides fiber and carbohydrates in the diet.

It’s also good to drink a cup of green tea in the morning, which contains caffeine and antioxidants and eat half a grapefruit, which contains folate and vitamin C.

She also added that it is one of the best sources of nutrients for brain health.

Manaker also favors eggs to yoghurt, another breakfast staple.

“Greek yogurt is a source of protein and calcium, and it does contain live cultures which support gut health, but many of the foods added to Greek yogurt can be low in nutrients or high in calories,” she says.

“Additions like granola and honey can make a good-for-you food like Greek yogurt become a sugar bomb.”

Image Credit: Getty

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