A Quick, Simple, High Protein, Dairy Free Breakfast Recipe
This high protein, dairy free breakfast recipe does a lot more for you than simply give a protein boos to your diet. If like me a) you’re a vegetarian b) you want to eat a really healthy, balanced diet (most of the time!) c) you’re goal is to get lean and build and maintain muscle – this recipe is perfect, because as you know, maximising muscle growth does require following what is generally known as a high-protein diet.
As a general rule of thumb you should be consuming around 1.2g of protein per pound of body weight. This recipe provides approximately 27g of protein (if you weigh 170 pounds it provides approximately 1/6 of the required daily intake). No cooking is involved, it’s a simple as placing the ingredients in a bowl and mixing together, here’s the recipe :
Organic Raw Oats (1/2 cup)
Ground Flax Seeds (1 tablespoon)
Chia Seeds (1 tablespoon)
Peanut Butter (1 tablespoon)
Cacoa (1 tablespoon)
1 medium banana
Sprinkle of Cinnamon
Maple Syrup (1 tablespoon) – Optional
Almond Milk (approx 200ml)
This breakfast is nutrient dense and full of essential essential amino acids – the building blocks the body uses to create protein molecules (see image below). There are many types of proteins in the body each performing a variety of functions ranging from the replication and repair of DNA, to cell signalling (insulin is a protein for instance), to the formation of tissues and other substances like hair and nails etc etc.
The building of muscle proteins requires a variety of amino acids, some of which must be obtained from food – these are known as essential amino acids. When you eat a food that contains protein, your body breaks the protein molecules in the food down into the amino acids they’re comprised of, and then uses those amino acids to build its own proteins.
If you eat too few grams of protein daily, your body can become deficient in the amino acids it needs to build and repair muscle, and thus, muscle growth becomes impaired. Even without exercising cells are dying and being regenerated and therefore need amino acids.
When you exercise the body needs even more amino acids to repair damaged muscle fibers and depending on what you’re doing, grow them larger. This is why athletes need to eat a high-protein diet to maximise performance. So if your goal is to build and maintain muscle will help you do that.
This simple high protein dairy free breakfast recipe is also crammed full of other nutrients essential for health and wellness, which you wouldn’t get from simply consuming a protein shake. Here’s some of the benefits of the ingredients –
Cinnamon clearly isn’t going to add protein but according to researchers, out of twenty-six of the most popular herbs and medicinal spices in the world, cinnamon ranks #1 in terms of its protective antioxidant levels. As little as 1/2 of one teaspoon of cinnamon daily can have positive effects on blood sugar levels, digestion, immunity, and more.
Oats are complex carbohydrates which break down more slowly than their refined counterparts and are helpful for maintaining efficient production of mood-regulating neurotransmitter serotonin. They are also relatively high in protein and provide vitamin B6 and tryptophan, both of which are key to efficient serotonin production.
1/2 cup (80g) provides 13g of protein
Raw Organic Cacao
Chocolate is a great choice for breakfast because the flavanols found in cacao help you think clearly and prevent stress from hijacking your day right out of the gate. Chocolate has also been shown to boost your mood. It is classed as a superfood and contains 40 times the antioxidants of blueberries and adds an extra gram or two of filling fiber to the recipe. This powders a great choice :
1 tablespoon (15g) provides 3g protein
Flax is packed with essential amino and fatty acids, vitamins and minerals which is why some call it one of the most powerful plant foods on the planet. There is evidence it may help reduce your risk of heart disease, prostate cancer, stroke, and diabetes.
As you know one of the ways to maximise your efforts in the gym is to ensure you’re always getting enough quality protein but are you making the mistake of neglecting fiber, another important dietary staple? Flax offers both. If you want to know more about it’s benefits this article shares 70 health benefits of flax! This flax is great :
1 tablespoon (15g) provides 2.7g protein
Chia seeds are the tiny black seeds from the Salvia hispanica plant, a member of the mint family which comes from Central and South America. For such a small seed, they are rich in fibre, Omega-3 fatty acids known for their anti-inflammatory effects, as well as enhancing brain and heart health and quite high in protein and provide a range of amino acids. The combination of fat, protein and fibre means the seeds are digested relatively slowly, providing long, slow release of energy to keep blood-sugar levels stable. These are great value:
1 tablespoon (15g) provides 2.55g protein
Natural Crunchy Peanut Butter (no added sugar version)
A serving of natural peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6.
Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 2 tablespoons of nuts or peanut butter at least 5 days a week can lower the risk of developing diabetes by almost 30%. Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat.
1 tablespoon (15g) provides 4g protein
Whilst not necessarily high in protein, in my opinion make this breakfast tastier. But if you want to lose the carbohydrates founds in bananas, you could leave it out. However it’s the other features of bananas that make them a smart choice as they contain 10% of your daily potassium needs.
Potassium is an electrolyte, which conduct electrical impulses throughout the body. They assist in a range of essential body functions, including blood pressure, muscle contractions, nerve impulses, digestion. Potassium isn’t produced naturally by the body, so it’s important to consume the right balance of potassium-rich foods and beverages.
1 medium banana provides 1.2g protein
If you want to ramp up the protein content, feel free to add a scoop of your favourite protein powder. I don’t drink milk I use a pea protein isolate powder from Psychoprotein
Give this high protein non dairy breakfast recipe a try and let me know what you think in the comments section below:
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