If you eat scrambled eggs every day but are already tired of them, don't worry. You can get protein from a variety of other foods, and many are even easier to prepare. The main thing is to know where to look.
Why do you need protein in the morning? It keeps you full for several hours, helps muscles recover, supports skin and joints, and prevents you from crashing by lunchtime. Ideally, you should get 15–30 g of protein for breakfast. This is enough to start the day confidently. The author of the Zen channel “Food.ru – about life with taste and meaning” (12+) spoke about this.
Here are 10 easy and delicious egg-free options.
1. Kefir + berries + nut butter
A glass of thick kefir = 6–8 g of protein. Add a handful of berries and a spoonful of peanut or almond butter for a filling breakfast in 2 minutes. You can mix everything in a blender, it will be like a smoothie.
Can be replaced with: fermented baked milk, yogurt or skyr.
2. Beans on toast
100 g contains up to 8 g of protein. The easiest way is to make a quick hummus from canned beans, garlic and lemon juice and spread it on whole grain bread.
Tip: take beans without sugar and excess salt.
3. Greek yogurt
It is 2 times denser than usual and contains 7-8 g of protein per 100 g. Serve with sliced banana, apple or berries.
4. Lightly salted red fish
Salmon, trout or pink salmon contain 20 g of protein per 100 g plus omega-3. Place a couple of slices on toast with cream cheese and cucumber and you have a delicious breakfast.
5. Peanut butter
Two tablespoons contain as much protein as one egg. Spread on toast, add to oatmeal or smoothie. The main thing is to choose pasta without sugar and palm oil.
6. Cottage cheese
200 g of cottage cheese with 5–9% fat content contains 30–35 g of protein. This is almost half the daily requirement. Eat with berries, nuts or just with a spoon.
7. Buckwheat with kefir
Buckwheat is not only carbohydrates. It contains 13 g of protein per 100 g of cereal. Pour kefir over buckwheat in the evening and in the morning you will get soft porridge. Add an apple or a spoonful of honey and you're done.
8. Tofu in a frying pan
100g of tofu contains 8-12g of protein and it contains all the essential amino acids. Fry tofu cubes with onions, peppers and tomatoes for an easy, egg-free shakshuka.
9. Pancakes with chickpea flour
Chickpea flour contains 22 g of protein per 100 g. It makes fluffy pancakes. Serve with fish, mushrooms or cottage cheese.
10. Homemade chicken sausages
Make minced chicken fillet, add spices and fry. 100 g contains 11 g of protein and no chemicals.
The main thing is not to focus on eggs. Protein is everywhere: in dairy products, legumes, nuts, cereals and even bread. Just combine and your breakfast will become varied, satisfying and truly support you throughout the day.
Important: This information is not a substitute for consulting a doctor. The body's response to changes may depend on individual physiological characteristics, genetic predisposition and health status. It is recommended to consult a specialist.
