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Protein-rich breakfast to add to your health roster

Eating right breakfast is the key to getting both your body and mind through the day.

Deepa Gupta | New Delhi |

It’s not just about eating breakfast, but about eating right meal to kick start your day. Putting right and enough fuel into your body in the morning may leave you feeling fuller, energetic, focussed and completely enthused throughout the day. It should comprise of carbs, fibre, healthy fats and above all protein. Carbohydrates offer up energy that is much required post-work exercise session while protein and fats are satiating. Carbs are released more slowly into the blood stream when they are consumed with fats and proteins. This means you will feel fuller for longer.

Here are different protein-rich foods which you can eat in breakfast. Cook at all these beautiful, healthy and tasty breakfast options you are missing out.

Oatmeal with milk, nuts and fresh fruits

Healthy Food

Prepare a bowl adding half cup rolled oats to one cup of milk. Add one-fourth teaspoon cinnamon powder, one-fourth cup fresh berries, half ripe banana (sliced), two tablespoons of assorted nuts and dried fruits including almonds, walnuts, pistachios, raisins, dried apricots, cranberries and apples. This protein-packed healthy breakfast meal gets a touch of sweetness from cinnamon, bananas and dried fruits. It gets crunch from nuts and hydrating power from fresh fruits. This dish is incredibly nutritious and rich in antioxidants. It can lower cholesterol levels and protect LDL cholesterol from damage. It can improve blood sugar control. Being very filling, it may help you lose weight as well. It may prevent cardiovascular diseases, constipation, reduce cancer risk, hypertension, protect skin and enhance immune response to various diseases.

A bowl of kidney beans

A cup of boiled kidney beans makes an excellent protein source for vegans. It contains all the essential amino-acids that are needed for proper muscle-building. It lowers cholesterol and reduces heart disease risk, controls blood sugar, combats diabetes, helps treat and prevent certain cancers and aids in weight-loss. Add chopped cucumber, tomato, onion, yellow and red bell pepper, little salt and lemon juice in it.  You may also add few chopped walnuts to give the dish an earthy crunch. Top with a teaspoon of olive oil and fresh coriander leaves. Toss, chill and eat.

A bowl of Greek yogurt with nuts and fresh fruits


This simple breakfast is loaded with protein and healthy fat. Take a clear glass bowl filled with Greek yogurt. Top it with freshly chopped vibrant fruits and crunchy granola. The yogurt is rich and creamy. It is the perfect balance to sweet fresh fruits and decadent granola. A unique yogurt bowl combination that will keep you coming back for more – vanilla Greek yogurt + fresh orange pieces + fresh pineapple pieces + fresh strawberries + fresh blueberries + fresh kiwi fruit pieces + granola + chopped hazelnuts + chopped pistachios + a drizzle of organic honey. This bowl of Greek yogurt is the perfect start of the day.

A cup of berries with cottage cheese

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Making breakfast healthy means making it balanced. Take half cup of blueberries, half cup of black berries and half cup of raspberries. Mix them and combine half of the mixture of assorted berries in a saucepan with three tablespoons of organic honey. Cook for five to seven minutes on low flame or until slightly warmed. Gently stir occasionally. Remove from heat and let it cool. Dice cheese in small cubes. Fill one-fourth cup with small cheese cubes. Top this serving with one-fourth cup of warm berry mixture. Fill rest of the bowl with remaining fresh berries and garnish with basil sprig. Eat immediately. Cottage cheese is an excellent source of protein. While it can be a nutritious addition to morning breakfast, it can also help you lose few pounds by stimulating feeling of fullness in a manner similar to that of eggs. Also dietary calcium in cottage cheese has been associated with metabolic processes that reduces fat accumulation and accelerates fat-loss. It may help prevent insulin resistance, build bone-strength and increase antioxidant protection in blood.

Two toasts of whole wheat bread topped with goat cheese, beet root and boiled spinach


Make a whole wheat sandwich with whole grain toasts, goat cheese, boiled spinach and grated beetroot. Just think of them as beautiful open-faced sandwiches. Try adding a drizzle of organic honey. There are legitimate health benefits to eating whole grain with goat cheese including a lower risk of diabetes, heart disease, high blood pressure and obesity because it is rich in nutrients and fibre. Its ingredients support healthy digestion and are linked to a reduced risk of cancer. Goat cheese is a good source of healthy fat, protein, calcium, probiotics, B vitamins, copper and phosphorus. It may help reduce hunger and cravings.

A bowl of salted porridge with lentils and peas


A bowl of steaming hot porridge with red lentils and veggies is beyond the delicious excitement of eating it. Red lentils are particularly convenient as they require no soaking and cook quite fast as compared to other pulses. Rich in dietary fibre, this dish may lower cholesterol and regulate blood sugar. It is an ideal choice of low-fat protein. It helps you keep fuller and satiate for longer. Take half cup of red lentils. Rinse them few times. Take half cup of porridge. Rinse it few times. Pressure cook it with lentils and peas adding salt, pepper, turmeric powder and enough water. You can add any vegetable and herbs of your choice. Eat hot and fresh to reap the utmost health benefits.

Whole wheat pasta with lots of steamed broccoli, cauliflower, spinach, peas, olive oil and feta cheese


Make a healthier protein rich pasta that uses whole grain pasta, fresh vegetables, fresh herbs and feta cheese. Boil the pasta and drain the water without rinsing it. Load it up on sautéed chopped vegies like red and yellow bell pepper, capsicum, mushrooms, broccoli, cherry tomatoes, baby spinach, peas, onions and crushed garlic cloves. Add feta cheese. Cook it adding little olive oil and herbs to boost the flavour. It is a low-calorie and high-protein fibre-rich breakfast dish. Sprinkle with crumbled feta cheese and chopped nuts.


Eat the rainbow of breakfast dishes loaded with proteins with these simple but extra-delicious recipes. Never skip or delay your breakfast as it plays a feeling good factor in your daily lifestyle. You must be especially looking for a supercharged combination of protein, carbs, fats and fibre that is going to leave you satiate and feel full for long. Little fat can be added as it makes the food tastier and satiating. Exercising regularly and eating a balanced breakfast are proven methods of healthy living and healthier lifestyle.

This breakfast can help with weight-loss, managing cholesterol and sugar levels, just embrace it!