Breakfast is often hailed as the most important meal of the day, setting the tone for energy levels and overall well-being. As individuals look ahead to a healthier and more vibrant new year, making mindful choices in the morning becomes paramount. Incorporating low-calorie, high-protein breakfast options is a strategic step toward achieving health and fitness goals. These breakfast choices not only provide sustained energy but also support weight management by promoting a feeling of fullness throughout the day.
We spoke with McKenzie Jones, registered dietitian nutritionist for nutribullet; and Carolina Schneider, MS, RD, and Daily Harvest’s in-house nutrition advisor to find out more. They shared that tofu scramble and strawberry banana smoothie are the two simple choices to go for when it comes to low-calorie, high-protein breakfasts.
Tofu Scramble
Tofu scrambles are a nutritious and delicious option for those seeking a low-calorie, high-protein breakfast. Tofu, derived from soybeans, serves as a versatile and plant-based alternative to traditional scrambled eggs. It is naturally low in calories while being rich in protein, making it an excellent choice for individuals looking to boost their protein intake without compromising on dietary goals. Tofu scrambles can be easily customized with an array of vegetables and spices, adding flavor and nutritional variety to the dish.
Schneider says, "Tofu scramble with vegetables is a savory and protein-packed breakfast. Tofu, a complete source of plant-based protein, is sure to keep you satiated, while colorful vegetables provide essential vitamins and minerals. Pair it with a whole-grain tortilla for a healthier breakfast burrito alternative."
Strawberry Banana Smoothie
A strawberry banana smoothie stands out as a refreshing and nutritious low-calorie, high-protein breakfast option. Combining the sweetness of ripe strawberries with the creamy texture of bananas, this smoothie delivers a burst of flavor without the need for added sugars. To enhance its nutritional profile, many opt to incorporate protein sources such as Greek yogurt or plant-based protein powder. The result is a satisfying blend that not only provides essential vitamins, minerals, and antioxidants but also offers a significant protein boost to support satiety and muscle maintenance.
Jones says, "[A] great smoothie choice to start your day with is this strawberry banana smoothie. Add in a scoop of protein powder to add to your new year goals."
According to the recipe linked here which has the full ingredients, instructions, and nutritional value, the pairing of strawberries and banana is further enhanced by the inclusion of chia seeds. These seeds not only contribute heart-healthy omega-3 fatty acids but also provide a substantial dose of fiber, adding to the overall nutritional value of this classic blend.
