Protein breakfast that keeps you energized — Dietitian-approved
A nutritious, filling, and protein-packed breakfast revealed (photo: Freepik)
A proper breakfast is the foundation of efficiency. A dietitian has shared the meal she chooses every morning and recommends to anyone who wants to feel energized until the evening, reports Real Simple.
What the dietitian eats for breakfast
Christina Manian, certified dietitian and nutrition specialist with nearly 10 years of experience, said she prefers savory dishes in the morning. Her favorite breakfast is a tofu scramble with sourdough toast spread with plant-based butter, accompanied by hot tea.
According to her, this breakfast not only contains a significant amount of protein but also provides energy and mental clarity.
Ingredients (for 2 servings):
- 250 g firm tofu
- 1 tbsp olive oil (or other plant oil)
- 1/2 onion (finely chopped)
- 1 garlic clove
- 1/2 tsp turmeric
- 2 tbsp nutritional yeast
- 2-3 tbsp plant-based milk
- Salt and black pepper to taste
- Fresh herbs (parsley, dill, spinach)
Heat a skillet with oil. Sauté the onion until soft, then add crumbled tofu.
Add turmeric, yeast, salt, and pepper, mix well. Add a little plant-based milk and cook for 5-7 minutes until the texture becomes creamy. Finish by adding herbs.
Slice sourdough bread thickly and toast until crispy. Spread with warm plant-based butter.
Pour your favorite tea (black, green, or herbal) with hot water. Serve hot alongside breakfast.
"I also always have warm tea with honey and a little oat milk in the morning—my touch of sweetness to start the day. Black teas like Orange Pekoe and Earl Grey are my go-tos, as they provide a little more caffeine than green tea," the expert added.
Tofu scramble on bread (illustrative photo: Freepik)
Why is this breakfast healthy?
The tofu dish is not only rich in protein but also contains fiber, B vitamins, vitamin C, vitamin A, copper, selenium, zinc, and iron. Together, these nutrients strengthen immunity, heart health, metabolism, gut health, and vision.
The fiber and protein in this dish also help you stay full until lunch.
Sourdough has a lower gluten content and glycemic index and fewer antinutrients, leading to more stable blood sugar levels and better iron absorption.
According to Food Science and Human Wellness, active compounds in tea have anti-inflammatory and antioxidant properties.
Earlier, we reported which superfruit you should eat frequently.
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