3 high-protein breakfasts a busy dietitian makes to keep her full until lunch and avoid snacking
Eating breakfast can help you feel full for longer and avoid overeating later in the day.
Protein is particularly satiating and also helps build and maintain muscle.
A dietitian shared three easy high-protein breakfasts she makes despite being busy.
Aisling Pigott, a registered dietitian, eats a high-protein breakfast each morning because it keeps her feeling fuller for longer and resets her appetite in a healthy way, she told Business Insider.
Eating protein at breakfast can prevent overeating later on in the day to compensate for missed energy, she says. Protein is also important for helping cells to repair and muscle to grow, which in turn contributes to a healthy metabolism.
The average Western diet contains enough protein, Pigott says, but we tend to have only one high-protein meal toward the end of the day, meaning our intake is not spread evenly.
"We know that 'drip drip' effect of protein helps to repair and replenish those cells in a more even way than all at once," she said.
This means including protein on your breakfast plate is important. But as a mom of two small kids who works long hours, she has to plan her breakfast ahead.
Pigott shared three easy, balanced breakfast recipes that she always has on hand.
Scrambled eggs on toast
A go-to for Pigott is scrambled eggs on whole-grain toast.
She scrambles two eggs with a few teaspoons of milk, which gives her about 13 grams of protein, she says.
She pairs it with whole-grain bread to add some fiber and a few extra grams of protein, while a side of either spinach or mushrooms makes it a balanced meal.
"We want every meal to be balanced with some fruit or vegetables," she said.
Overnight oats with seeds and berries
If she needs to rush out of the house or wake up early to commute somewhere far away, Pigott preps breakfast the night before, often making overnight oats.
She uses:
4 grams of oats
20 grams of chia or sesame seeds
A handful of berries
120 grams of Greek yogurt
100 grams of milk
She mixes the ingredients together, sometimes adding some honey or vanilla essence for extra flavor, and leaves it in the fridge overnight.
The dish has about 16 to 18 grams of protein, she says. If you want more, she recommends using quinoa instead of oats. This, however, is more time-consuming as it involves rinsing and draining.
She includes the seeds for fiber and to boost the protein content.
Vegetable hash
If she has leftovers, Pigott makes a super-quick vegetable hash for breakfast. "It's a really messy but easy, delicious breakfast, lunch or dinner," she said.
To make it, use any leftover vegetables you have in the fridge, as well as any meat such as grilled chicken, and chuck them in a pan with some olive oil. Add two or three eggs and scramble everything together on high heat until the eggs are cooked through. You can also serve it with a sprinkling of cheese on top.
The protein content will vary depending on what you include, but Pigott says the eggs will provide between 12 and 18 grams. The more vegetables you put in, the more vitamins, minerals, and fiber you'll get.
Pigott tends to use zucchini, onion, potato (which helps thicken the hash up), and bell peppers.
Read the original article on Business Insider