According to recent research, eating more protein at breakfast could help reduce spikes in blood glucose levels for people with type 2 diabetes. Here are five great high protein breakfast ideas you may want to try.
Scrambled Eggs and Toast – Scramble the egg in a non-stick pan with cooking spray. Add to your plate a slice of whole-wheat toast topped with nut butter spread or avocado spread. Include skim milk for more protein and get some Vitamin-D and calcium in while you are at it.
Breakfast Wrap – Sauté onions, spinach and peppers in a teaspoon of canola oil. Add an egg, fresh ground pepper and scramble together. Place the egg mixture in a warmed whole-wheat tortilla, sprinkle with 2% fat cheddar cheese, add two wedges of avocado, a dollop of non-fat yogurt, and salsa with no-added salt. (Try La Tortilla Factory, high protein, low carb tortilla).
Nuts, strained yogurt and Fruit – Take your plain low-fat high protein yogurt, pre-bagged ounce of unsalted nuts, along with your berries or some other fruit to work with you. Try Siggi’s brand yogurt with “less added” sugar than most yogurt choices.
Oatmeal & nuts with berries on top.– Go for plain oatmeal and add raw or roasted nuts to add the protein and healthy fats. Sweeten with fresh berries. All berries are high in fiber, particularly raspberries, with 8 grams of fiber per cup.
Turkey patties. – Purchase extra lean or lean ground turkey. Mix 4 oz. of turkey meat with 2 ounces of 100% whole wheat bread that has been torn into small pieces. Add 1 tablespoon of finely chopped onion, 1 tablespoon of red bell pepper and 1 whole egg. Grind some fresh black pepper into the ingredients. Mix together well and then create 4 turkey patties. Spray a non-stick skillet with canola oil. Heat pan to medium high and cook patties. Add some fresh fruit as a side dish.
The great thing about the above mentioned meals are that while they are high in protein, they offer nutritious carbohydrates and healthy oils, without all the sodium.