4 Protein-Rich Dietitian-Approved Breakfasts
Friday, January 19, 2018
LifeTime WeightLoss in Hanna Grinaker, LTWL Staff, Paleo, dairy-free, gluten-free, healthy breakfast ideas, vegan

There’s always a new opinion on whether or not to eat breakfast, right? Then there’s the question of what you should eat. And hey, who has time to make breakfast anyway? No wonder some of us just skip it altogether.  

Of course, we’ve talked about intermittent fasting before and how this can benefit your metabolism — and for some, that means skipping the first meal. But it’s not for everyone (we’re a fan of you doing what's best for you) and breakfast can be a pretty amazing meal. Some of the benefits include:

Of course, not just any breakfast will do. A meal high in any one nutrient will leave you unsatisfied and hungry an hour or two after eating. And many people have sensitivities to the traditional breakfast options like toast, eggs, yogurt and pancakes. Not to mention, some of these can create a massive midday slump, which can cause us to crave caffeine and sugar to pep up again.

That’s why you’ll want to make sure your breakfast is low in sugar, balanced, and rich in protein and healthy fats. A protein-rich meal in the morning will also prevent unhealthy evening snacking.2  And adding in veggies to your morning meal will definitely give you bonus points.

So whether or not you’re already a breakfast aficionado or are willing to take a go at it — here are four recipes for you to try. And we’ve included something for everyone, too: vegan, paleo, gluten-free, dairy-free, and of course, D.TOX-approved.    

 

SLOW COOKER BREAKFAST QUINOA

This plant-based recipe is super nourishing and satisfying no matter what your eating preference is. 

Prep time: 5 minutes
Total time: 4 hours

Ingredients

 Method

  1. Combine all ingredients (except pecans) in the base of a slow cooker, and set to low heat.
  2. Cook for 4 to 5 hours or until thickened.
  3. Serve with additional almond milk and garnish with chopped pecans.

Servings 4 | Calories 330 | Sugar 15g | Fat 13g | Carbs 48g | Fiber 5g | Protein 7g

 

TURKEY SAUSAGE PATTIES

Pair these with some extra greens and one of our AB & J Muffins and you’ll be satisfied all morning long.   

Prep time: 15 minutes
Total time: 30 minutes

Ingredients

Method

  1. Heat medium skillet over low heat and add coconut or avocado oil. Add chopped onion and sauté until browned. Set aside to cool.
  2. Preheat oven to 425 degrees.
  3. Meanwhile, combine remaining ingredients in a mixing bowl, and add cooled onion mixture.
  4. Form into 6 patties and bake for 1215 minutes, flipping halfway through.

Servings 6 | Calories 205 | Sugar 1g | Fat 9g | Carbs 1g | Fiber 0g | Protein 15g

 

SAVORY BREAKFAST BOWL

Who says a breakfast bowl has to be sweet? This can double as a pretty amazing breakfast-for-dinner option, too.

Prep time: 5 minutes
Total time: 3035 minutes

Ingredients

Method

  1. Heat medium skillet over low heat, add 1 Tbsp. of the olive oil. Add chopped onion, beef, half salt and paprika and sauté until browned. Set aside to cool.
  2. Meanwhile, remove stem and roughly chop the head of cauliflower.
  3. Steam chopped cauliflower in a small saucepan until tender.
  4. Add steamed cauliflower to a blender or food processor. Slowly add remaining salt, 1 Tbsp. coconut milk at a time (using up to ¼ cup) until you reach desired consistency.
  5. In 4 separate bowls, layer mashed cauliflower and ground beef mixture. In a separate bowl, combine arugula, remaining ½ Tbsp. olive oil and sea salt.
  6. Add greens to bowls and serve.

Servings 4 | Calories 290 | Sugar 4g | Fat 18g | Carbs 8g | Fiber 3g | Protein 26g

 

AB & J MUFFINS

A is for almond butter — and amazing, because that’s what these muffins are. Oh, and the perfect on-the-go snack, too.

Prep time: 10 minutes
Total time: 25–30 minutes

Ingredients

 Method

  1. Pre heat oven to 375 degrees and spray/grease muffin tin.
  2. Combine flaxseeds with 6 Tbsp. water in small bowl and let sit for 5 minutes. Meanwhile, combine bananas, almond butter, sea salt, baking soda, vanilla, and stevia (if desired) in medium bowl and stir to combine. Fold in flaxseed mixture and raspberries, and fill each muffin cup healfway full.
  3. Bake for about 13 to 15 minutes, until edges are brown. Let cool for 10 minutes. Store in an airtight container for up to one week.

Servings 10 | Calories 205 | Sugar 4g | Fat 15g | Carbs 12g | Fiber 5g | Protein 6g

 

You can find these recipes (and more like them) when you sign up for our free D.TOX class. Click here to register. 

 

Written by LTWL Staff and recipes by Hanna Grinaker, Corporate Registered Dietitian–Life Time Weight Loss

References:

  1. Meal Planning Timing Can Have an Impact on Heart Health
  2. Protein-rich breakfasts prevent unhealthy snacking in the evening
  3. Impact of breakfast skipping compared with dinner skipping on regulation of energy balance and metabolic risk
  4. The Science Behind Breakfast 
Article originally appeared on LifeTime WeightLoss (http://www.lifetime-weightloss.com/).
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