A low-carbohydrate, high-protein breakfast can be a nutritious meal that also promotes weight loss. It doesn't have to include saturated fat-laden foods such as bacon and butter. Limiting your carbs can help you cut calories, while a breakfast that's high in protein can suppress hunger and help keep your blood sugar levels stable.
Egg Breakfasts
Eggs are ideal for low-carbohydrate, high-protein breakfasts because they are carbohydrate-free with 6.3 grams of protein per large egg and 3.6 grams of protein per white. Make scrambled eggs or egg whites with vegetables like spinach, mushrooms, asparagus and/or artichoke hearts. You can increase the protein content of your breakfast further by adding lean ground turkey, diced chicken breast and low-fat cheddar cheese to your eggs. To keep your breakfast low in carbs, serve your eggs with sautéed, grated zucchini instead of hash brown potatoes.
Low-Carb Pizza
Make a pizza using a grilled portabella mushroom or a slice of grilled eggplant for the base instead of pizza crust. Cover the base with tomato paste or chopped tomatoes and basil. Add low-fat mozzarella cheese and a high-protein, carbohydrate-free topping, such as cooked chicken breast, anchovies or lean ground turkey. Add your choices of additional toppings, such as spinach leaves or bell peppers. Olives provide heart-healthy monounsaturated fats. This breakfast has about 10 to 15 grams of carbohydrates and 20 to 30 grams of protein.
Cottage Cheese Pancakes
Regular pancakes are high in carbohydrates and low in protein, but you can make high-protein, low-carb pancakes using cottage cheese, eggs and soy or almond flour. Top them with half a cup of berries -- and serve cooked eggs and turkey bacon on the side. A cup of low-fat cottage cheese has 6 grams of carbohydrates and 28 grams of protein. Other breakfast ideas with cottage cheese include mixing it with pecans, cinnamon and half a diced apple, or spreading the cottage cheese on celery sticks -- and then topping them with lean ham.
Breakfast Wrap
To make a breakfast wrap, use a low-carbohydrate tortilla or a lettuce leaf to hold the high-protein filling, which might include lean ground turkey, vegetarian bacon or breakfast sausage, low-fat cheese and cooked eggs or egg whites. Add in some low-carbohydrate greens, such as spinach leaves, kale or watercress. You might even include some small slices of avocado, which is a source of healthy, monounsaturated fats. You can also make high-protein, low-carb breakfast wraps with sardines, smoked salmon or canned tuna and low-fat Greek yogurt or cream cheese.
www.livestrong.com
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