Breakfast is widely accepted as the most important meal of the day. And, as research suggests, it is also the meal that determines what you are going to eat for the rest of the day. Needless to say, when choosing your breakfast meal, 'healthy' is the way to go. Another consideration is eating what will cover your energy needs until the next meal is due, without the need for stimulants like coffee, soft drinks and other sugar-laden sweets.
For someone who does a lot of physical activity, protein is among the most sought-out nutrients in a meal. And, protein is great for breakfast too. It supplies you with energy to do the things you need to do while building muscle, helping with cell regeneration, and keeping you ‘full’ so you aren’t tempted to snack in between meals.
Shakes and Smoothies
Smoothies are a favorite breakfast choice for kids and can be made in a variety of ways. Place diced fruit such as peaches, bananas, mango, blueberries, raspberries or strawberries, ice and skim milk, rice milk, or vanilla soy milk in a blender and blend until smooth for a quick and healthy breakfast. For an additional shot of morning protein make a chocolate protein shake consisting of chocolate soy milk, walnuts and Greek yogurt. Adding Greek yogurt to the shake will add an additional 15 to 18 grams of protein.
Cereal
Cereal comes is a wide variety of choices to satisfy the most finicky breakfast eater. A bowl of cereal, sliced banana and milk is filled with protein, fiber and vitamins, making it an excellent way to start the day. Add variety to your child's cereal by creating a breakfast sundae. Layer crunchy cereal, strawberry yogurt, sliced strawberries and blueberries in a long ice cream dish or bowl and top with 100 percent fruit spread for a yummy cold breakfast on a hot summer day.
Protein-Enriched Cold Cereal
An increasing number of food manufacturers make vegetarian cold cereal options with high protein. This simple breakfast choice is really a get-up-and-go meal; with almond or soy milk, it packs a powerful protein punch.
Dairy Products
Some of the protein rich dairy products include, whole milk, yogurt, cheese, and cottage cheese, etc. You can try various recipes using these protein rich foods; you can make milk shakes or fruit smoothies using yogurt. A layer of cheese spread on whole grain bread, or cottage cheese sandwich can provide your kid with protein as well as dietary carbohydrates.
Peanuts
Peanuts are loaded with protein but along with that they also contain other nutrients such as fibers, carbohydrates, and essential fat. You can serve your kids with peanut brittle which is sweeter or simply spreading peanut butter on whole grain bread can serve as a high protein and high carbohydrate breakfast for kids.
Breakfast Scramble, Minus the Eggs
While some vegetarians incorporate eggs into their diet, many choose not to eat any animal products. Firm tofu, however, can be easily substituted for eggs in a high-protein breakfast scramble. Simply crumble the tofu and saute it in vegetable oil; you can add just about any spices and vegetables, including kale and tomatoes, to increase the protein content.
Vegetables and Fruits
If your kids are vegans then there are lot of protein rich vegetables and fruits that you can provide them for breakfast. You can make veg grilled sandwiches and couple them with peanut butter or cheese for better taste. With fruits, you can either go for smoothies or can add them to a bowl of oats or cereals to increase the nutritional quotient of the breakfast. If, not a fruit dish including variety of freshly cut fruits tossed with fresh cream will also serve the purpose.
For someone who does a lot of physical activity, protein is among the most sought-out nutrients in a meal. And, protein is great for breakfast too. It supplies you with energy to do the things you need to do while building muscle, helping with cell regeneration, and keeping you ‘full’ so you aren’t tempted to snack in between meals.
Shakes and Smoothies
Smoothies are a favorite breakfast choice for kids and can be made in a variety of ways. Place diced fruit such as peaches, bananas, mango, blueberries, raspberries or strawberries, ice and skim milk, rice milk, or vanilla soy milk in a blender and blend until smooth for a quick and healthy breakfast. For an additional shot of morning protein make a chocolate protein shake consisting of chocolate soy milk, walnuts and Greek yogurt. Adding Greek yogurt to the shake will add an additional 15 to 18 grams of protein.
Cereal
Cereal comes is a wide variety of choices to satisfy the most finicky breakfast eater. A bowl of cereal, sliced banana and milk is filled with protein, fiber and vitamins, making it an excellent way to start the day. Add variety to your child's cereal by creating a breakfast sundae. Layer crunchy cereal, strawberry yogurt, sliced strawberries and blueberries in a long ice cream dish or bowl and top with 100 percent fruit spread for a yummy cold breakfast on a hot summer day.
Protein-Enriched Cold Cereal
An increasing number of food manufacturers make vegetarian cold cereal options with high protein. This simple breakfast choice is really a get-up-and-go meal; with almond or soy milk, it packs a powerful protein punch.
Dairy Products
Some of the protein rich dairy products include, whole milk, yogurt, cheese, and cottage cheese, etc. You can try various recipes using these protein rich foods; you can make milk shakes or fruit smoothies using yogurt. A layer of cheese spread on whole grain bread, or cottage cheese sandwich can provide your kid with protein as well as dietary carbohydrates.
Peanuts
Peanuts are loaded with protein but along with that they also contain other nutrients such as fibers, carbohydrates, and essential fat. You can serve your kids with peanut brittle which is sweeter or simply spreading peanut butter on whole grain bread can serve as a high protein and high carbohydrate breakfast for kids.
While some vegetarians incorporate eggs into their diet, many choose not to eat any animal products. Firm tofu, however, can be easily substituted for eggs in a high-protein breakfast scramble. Simply crumble the tofu and saute it in vegetable oil; you can add just about any spices and vegetables, including kale and tomatoes, to increase the protein content.
Vegetables and Fruits
If your kids are vegans then there are lot of protein rich vegetables and fruits that you can provide them for breakfast. You can make veg grilled sandwiches and couple them with peanut butter or cheese for better taste. With fruits, you can either go for smoothies or can add them to a bowl of oats or cereals to increase the nutritional quotient of the breakfast. If, not a fruit dish including variety of freshly cut fruits tossed with fresh cream will also serve the purpose.
