It doesn’t matter what you eat for breakfast if you want to have energy all day. Find out what are the best combinations for breakfast!
Protein, healthy fats and a small amount of complex carbohydrates are the best choice for a hungry breakfast that saves you from resorting to all kinds of high-calorie snacks.
Why is it important to respect this? Because combining protein with healthy fats and carbs slows down your carb digestion, writes a nutritionist quoted by mindbodygreen.com, which makes us feel helpless in the early hours of the morning.
Here are the best combinations for a gourmet breakfast:
1. Avocado plus egg and greens
This combination is very balanced. On top of that, you can add a little orange or a handful of berries for extra antioxidants, complex carbs, and fiber. Avocado combined with eggs on a bed of greens and cooked vegetables is one of the best options for breakfast. You provide the body with protein, good fats, and fiber, which will help you stay full until lunchtime and not resort to high-calorie flavors.
If you prefer, you can opt for scrambled, fried, poached or boiled eggs. Depending on your taste, combine vegetables and greens that you can simmer in the morning or prepare in advance. Mushrooms, spinach, zucchini, sweet potatoes, green onions, parsley, peppers are some of the options.
2. Oatmeal with egg and vegetables
Oatmeal is very healthy and provides good carbohydrates as well as nutrients that lower bad cholesterol. Combine oatmeal with chia seeds or ground flax seeds to supplement with fiber and omega-3 fatty acids. Then add an egg and stir it into the porridge to add protein, good fats, fiber and essential nutrients such as choline and vitamin D. Additionally, according to the specialist, you can add a teaspoon of peanut butter/almonds on top for extra healthiness. proteins and fats.
It is very important not to overdo the quantities because one serving means: 3-4 tablespoons of rolled oats, 1 tablespoon of chia/flax seeds, water (or unsweetened vegetable milk) , your favorite spices and an egg.
Oatmeal goes great with any combination of hardened/simmered/baked vegetables/greens, and eggs or cheese added to this mix will provide the needed protein.