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Are you looking for a great high-protein breakfast option that improves your concentration, energy balance, and brain chemistry, but doesn’t use any animal products or protein powders in your morning meal? We’ve got a great tip for getting 25 to 30 grams of protein in your breakfast without using meat, fish or eggs and without using protein powder.
Dominique Ludwig, a UK-based nutritionist and founder of the Renew Reset Recharge program for weight loss, digestion, diabetes, DNA and autoimmune, has recommended an effective plant-based breakfast on her social media handles that contains around 28 grams of protein and promises to keep you full for longer, while also eliminating the morning cravings for muffins, chocolates, cappuccinos, etc.
In the video, Dominic Ludwig is seen telling viewers about the process of making the high-protein breakfast and says, “So I’m starting with two tablespoons of chia seeds, which I’ve soaked in almond milk for a while. They’re thickening up really well. Next, I’m going to take 150 to 200 grams of yogurt. I use high protein yogurt. So real Greek yogurt can have about 10 grams of protein per 100 grams. I’m using Fage or feta, which is 2% of that.”
She added, “I’m going to mix it with some blueberries. Not only will it have a beautiful color, but it will also have all the polyphenols and antioxidants from the blueberries. Look at the divine color! I’m going to top it with chia seeds. So not only does it look beautiful, but it’s also good for you and your gut. It has prebiotics, probiotics, and polyphenols, which are all good for our gut microbiome.”
“We don’t need to resort to protein powders to increase our protein intake at breakfast, nor do we need to eat more animal protein than we need,” explains Dominik Ludwig. “Eating a high-protein breakfast actually helps balance appetite, mood, energy, and reduce food cravings throughout the morning. This means that eating a balanced breakfast can naturally help us maintain our weight more easily, while also nourishing us. It’s not about eating less, it’s about eating smarter.”
Dominik Ludwig stresses that you can easily boost your morning protein intake by choosing your ingredients carefully, “Chia seeds are a fantastic source of prebiotic soluble fiber that nourishes our gut microbes and encourages them to thrive. Having a diverse microbiome is not only beneficial for our gut health, but our gut microbiome can also have far-reaching benefits on our overall health. I know I keep talking about this forever, but choosing a yogurt that has a hundred grams of protein as well as live bacteria is also really helpful for our health and satiety.”
He added, “Choosing a yogurt with more protein will likely keep you full longer and reduce the need to snack between meals. It’s not that snacking is bad for us, it’s just that when we snack, we often choose foods that are high in carbohydrates and sugars and foods that are often not as nutrient-rich as the foods we choose at meals. Adding blueberries gives us a dose of polyphenols that have been shown to increase the number of Lactobacillus bacteria in the gut. Polyphenols are also powerful antioxidants that support the body’s natural defense mechanisms. This snack can be quick to prepare, but I recommend soaking the chia seeds before eating them as they can absorb a lot of liquid. Top with a little peanut or almond butter and enjoy.”
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