Breakfast is the first and most important meal we have in our day so it should be loaded with healthy food.Here we are with some best meal ideas that will help you to select your suitable breakfast meal.In these meals we have taken a criteria of adding at least 20-25 g of protein with decent amount of carbs and healthy fats. So lets get started...
1.Banana smoothie with boiled eggs.
Banana's are packed with minerals and vitamins like potassium ,magnesium ,vitamin b-6, cooper that will help you to be energetic all day, also 100 g of banana have 24 g of carbohydrates .It is low in calories as well.
How to prepare :-
- Take 1 banana approx weight 100g cut it down and put in jar.
- Add 250 g milk.
- Add honey (Optional).
- Make a smooth shake.
2. Oats with peanut butter and egg whites.
Oats are getting trendy these day as they provide with good amount of fibers and carbs, also they have 12 g protein per 100 g . So its a must add food in your breakfast. Peanuts are high on proteins and fats and egg will provide you lean protein.
How to prepare oats :-
- Cook 50 g of oats either with water or milk.
- Add 2 tablespoon of peanut butter.
- You can also add flax seeds or chia seeds.
Take 4 egg white ( Avoid eating egg yolk when you're eating peanut butter to reduce excess consumption of fats.)
Protein : 35 g ( 590 calories )
3. Paneer bhurji with potato
Paneer is a great alternative of eggs and chicken as it provides you with high quality vegetarian protein which have all essential amino acids. It is great for fast muscle development.
How to make paneer bhurji :-
- Cut onions, tomato, green chili and other vegetable.
- Boil 100 g of potato.
- Take 150 g paneer and break it down in small pieces.
- Pour some butter or ghee(clarified butter) on a pan.
- Add onion and other vegetable and saute them for a while.
- Now add salt, turmeric powder, coriander powder and red chili powder to it.
- Add paneer and boiled potato .
- Cook it for a while and breakfast is ready.
Protein : 25 g ( 520 calories )
4.Omelette with brown bread or chapati.
Omelette is easy to prepare and tasty to eat.You just need some eggs ,vegges, and salt to prepare a hustle free breakfast.For carbs you can either take 1 brown bread or a chapati with half tablespoon peanut butter.
How to make omelette :-
- Take 3 whole and 2 egg whites beat them well.
- Add salt and vegges , mix them well.
- Put some butter or ghee on a pan .
- Gently pour the mixture on the pan.
- Let it cook for a while.
- Now flip your omelette to other side.
- Cook for a while and your omelette is ready.
Protein : 38 g ( 320 calories )
5. Chicken with sweet potato.
Chicken is mostly eaten in lunch or dinner by many people but it could be a great choice to add it in your breakfast. There are many ways to cook chicken but boiling is the most preferred one.
How to cook boiled chicken :-
- Take a pressure cooker and add 1 tablespoon of butter and let it heat.
- Add 100 g of chicken breast.
- Now add salt,turmeric powder, red chili powder and lemon juice to it.
- Pour 400 g of water.
- Cook for 15-20 minutes on medium flame.
6. Chickpea .
- Soak 100 g chickpeas over night.
- Boil them for 10-15 minutes in pressure cooker in morning.
- Fry them with small amount of ghee ,vegges and spices to increase taste.
So these were our top 6 breakfast ideas for muscle gain ,try them and you'll see results..Never skip your breakfast.
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