Скачать или смотреть 6 Quick and Easy High Protein Breakfast Recipes to help your weight management goals for 2024

*𝑶𝒗𝒆𝒓𝒏𝒊𝒈𝒉𝒕 𝑶𝒂𝒕𝒔:* - Recipe 1

*𝑵𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏𝒂𝒍 𝑪𝒐𝒏𝒕𝒆𝒏𝒕 (Approximate values for a basic recipe):*

𝐂𝐚𝐥𝐨𝐫𝐢𝐞𝐬:* Around 300-400 calories per serving.
*𝐏𝐫𝐨𝐭𝐞𝐢𝐧:* 10-15 grams.
**𝐅𝐚𝐭 :**10-15 grams (mostly healthy fats from chia seeds and any added nuts/seeds).
*𝐂𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬:* 40-50 grams (mainly from oats, chia seeds, and fruits).
-** 𝐅𝐢𝐛𝐞𝐫**: -15 grams.

*Instructions:*

1. *Mix Base Ingredients:*
In a jar or bowl, combine oats, milk, chia seeds, honey or maple syrup.

2. *Stir Well:*
Mix the ingredients thoroughly.

3. *Refrigerate Overnight:*
Cover the jar or bowl and refrigerate overnight, allowing the oats and chia seeds to absorb the liquid.

4. *Top with Fruits:*
In the morning, take it out, and give it a good stir. Top with fresh fruits of your choice.

5. *Add Crunch:*
Garnish with nuts or seeds for added crunch and nutrition.

6. *Enjoy:*
Your delicious and nutritious overnight chia oats are ready to be enjoyed. Perfect for a quick and healthy breakfast!

*𝑺𝒑𝒓𝒐𝒖𝒕𝒔 𝑺𝒂𝒍𝒂𝒅* - Recipe 2

*𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐕𝐚𝐥𝐮𝐞(Approximate values per serving):*
*Calories:* 150-200 kcal
*Protein:* 8-10 grams
*Fat:* 1-2 grams
*Carbohydrates:* 30-40 grams
*Dietary Fiber:* 5-7 grams
*Vitamins and Minerals:* Rich in vitamins A and C, iron, and potassium.

*Instructions:*

1. *Prepare Sprouts:*
Rinse and drain the sprouted moong beans. You can use store-bought sprouts or sprout them at home by soaking moong beans overnight and allowing them to sprout for a day or two.

2. *Combine Ingredients:*
In a large mixing bowl, combine the sprouted moong beans, grated carrots, chopped onions, pomegranate seeds, and diced cucumber.

3. *Toss Salad:*
Pour the dressing over the salad ingredients and toss everything well to ensure an even coating.

4. *Season and Garnish:*
season with salt, add in pepper powder, a good squeeze of lime and Garnish the salad with fresh coriander leaves.

𝐅𝐫𝐞𝐧𝐜𝐡 𝐏𝐞𝐚𝐧𝐮𝐭 𝐁𝐮𝐭𝐭𝐞𝐫 𝐁𝐚𝐧𝐚𝐧𝐚 𝐓𝐨𝐚𝐬𝐭 - Recipe 3

**Nutritional value **

Here’s a rough estimate for a serving:

Calories: Approximately 400-500 calories
Protein: Around 15-20 grams
Fat: About 15-20 grams
Carbohydrates: Approximately 50-60 grams
Fiber: Around 5-7 grams

Instructions:
1. Toast the slices of whole-grain bread.
2. Spread 1 tablespoon of peanut butter on each slice.
3. Arrange banana slices on top of the peanut butter.
4. For the egg mix- Beat in 2 eggs with a pinch of salt, drizzle of milk and some vanilla extract
5. Coat the prepared bread in egg mixture and toast it in pan until done.
6. Drizzle honey if desired.

*𝐏𝐚𝐧𝐞𝐞𝐫 𝐖𝐫𝐚𝐩𝐬* Recipe 4

* 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐕𝐚𝐥𝐮𝐞 (Approximate values per wrap):*
*Calories:* 300-350 kcal
*Protein:* 15-20 grams
*Fat:* 10-12 grams
*Carbohydrates:* 30-35 grams
*Dietary Fiber:* 5-7 grams
*Calcium:* 200-250 mg

*Instructions:*

1. *Marinate Paneer:*
Mix yogurt, ginger-garlic paste, all masala powders, and salt to create a marinade.
Add paneer cubes to the marinade and let it sit for at least 5-10 minutes.

2. *Grill Paneer:*
Pan fry marinated paneer cubes along with onions n capsicum until done

3. *Prepare Wraps:*
Warm whole wheat wraps.
Place grilled paneer, sliced vegetables, and a drizzle of mint chutney on each wrap.

4. *Roll and Garnish:*
Roll the wraps, securing the filling.


*𝐀𝐦𝐫𝐢𝐭𝐬𝐚𝐫𝐢 𝐏𝐚𝐧𝐞𝐞𝐫 𝐁𝐮𝐫𝐣𝐢 :* Recipe 5

*𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐕𝐚𝐥𝐮𝐞(Approximate values per serving):*
*Calories:* 250-300 kcal
*Protein:* 15-18 grams
*Fat:* 15-18 grams
*Carbohydrates:* 10-12 grams
*Dietary Fiber:* 2-4 grams
*Calcium:* 300-400 mg


*𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬*

Mix in all the spice powder in curd along with kasuri methi n set it aside

1. *Sauté Aromatics:*
Heat oil in a pan, add cumin seeds, and let them splutter.
Add ginger-garlic paste, green chilies, and sauté until the raw smell disappears.

2. *Add Onions:*
Add finely chopped onions and cook until they turn golden brown.

3. *Tomatoes and Spices:*
Add chopped tomatoes and cook until they are soft.
Add in the curd mixture and all spice mixes. Mix well.

4. *Paneer Bhurji:*
Add crumbled paneer to the mixture. Stir and cook for 5-7 minutes until the paneer is well-incorporated with the spices.

5. *Season and Garnish:*
Season with salt according to taste.
Garnish with fresh coriander leaves.

*𝐌𝐮𝐬𝐡𝐫𝐨𝐨𝐦 𝐒𝐩𝐢𝐧𝐚𝐜𝐡 𝐒𝐭𝐮𝐟𝐟𝐞𝐝 𝐎𝐦𝐞𝐥𝐞𝐭𝐭𝐞*

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐕𝐚𝐥𝐮𝐞(Approximate values per omelette):**
*Calories:* 200-250 kcal
*Protein:* 15-18 grams
*Fat:* 12-15 grams
*Carbohydrates:* 8-10 grams
*Dietary Fiber:* 2-3 grams
*Calcium:* 100-150 mg