Breakfast is an important aspect of everyone's life, as it is the first meal of the day that help our bodies to start their day with a healthy yet nutritious way. Especially people who prefer to have a nutritious, high-energy diet early in the morning often struggle to find the right balance of food to incorporate to create a healthy meal.
People who often go to gyms or are athletes require a certain amount of high-energy protein diet in the morning that help them exercise longer, provide durability and stamina to last high intensity workouts and not well extremely strained out of energy.
These types of high-energy protein meals are hard to prepare and are also difficult to plan these types of meals every day. And so, here are some of the top best energy giving foods that are easy to prepare and can be consumed easily in the morning, even in less appetite and will provide a good source of nutrition and energy.
High energy breakfast ideas for Athletes and gym lovers
1.Oatmeal Power Bowl:
This healthy, nutritious yet tasty bowl of goodness is what provides you with a boost of energy in the morning along with tasty treats added on top. These breakfast oats are super customizable and can be topped with your favourite fruits, berries, granola, nuts and seeds to add more nutrition in the meal.
PREPARATION METHOD:
Step 1- Start with taking rolled oats, any low/skimmed milk of your choice, toppings like mix fruits, berries, nuts, seeds, granola mix and honey as natural sweetener, you can also take any form of sweetener you like.
Step 2- First, start with roasting your oats in heated pan until they turn golden. Now add twice the quantity of milk that you like and bring it to a boil. Simmer it for about 4-6 minutes and stir until the oats are cooked.
Step 3- cool the oats down and transfer them into a bowl. Now, add all you chopped fruits and nuts, seeds and mix granola on op and drizzle some honey as much as you want.
Step 4- Now serve the freshly made breakfast that is rich in protein, fibre and high on energy that is also in fact easy to digest. Enjoy it with a cup of tea or coffee.
NUTRITIONAL VALUE:
The nutritional value of one bowl of oatmeal (100gms) is:
- Calories: roughly 68-85 calories per 100 gm.
- Protein: 2-4 grams of protein per 100 gm excluding the use of toppings.
- Carbohydrates: 12-15 grams of carbohydrates per 100 gm from all the fruit toppings.
- Fat: 1-3 grams of fat per 100 gm from all the nuts and seeds.
2.Greek Yogurt Parfait:
Greek yogurts are known to be a great source of protein as well as energy. They are highly nutritious and also get doubled the nutrition when eaten with various unsweetened toppings that are protein and fibre rich. Greek yogurt parfait can be greatly enjoyed in the morning that can help provide nutrition to the gut bacteria as well.
PREPARATION METHOD:
Step 1- Prepare the ingredients like a plain or flavoured Greek yogurt, granola mix, nuts, seeds, seasonal fruits chopped and jaggery powder. These are the basic ingredients that you might need and are easily customizable according to your preferences.
Step 2- Start by mixing the Greek yogurt with a whisk until it turns into a smooth consistency and little by little add jaggery powder to it and mix evenly. Now take a dessert glass and pour a layer at the bottom.
Step 3- Now sprinkle additional toppings like granola, nuts, seeds and mix fruits on top and level them. Repeat the same process until the dessert class is filled till the top.
Step 4- Finish off the presentation by adding chopped fruits at top, and sprinkling nuts, seeds and mix granola and serve fresh.
NUTRITIONAL VALUE:
The nutritional value of one Greek yogurt parfait (100gms) is:
- Calories: roughly 90-120 calories per 100 gm.
- Protein: 5-8 grams of protein per 100 gm excluding the use of toppings.
- Carbohydrates: 10-15 grams of carbohydrates per 100 gm from all the fruit toppings.
- Fat: 2-5 grams of fat per 100 gm from all the nuts and seeds.
A wrap in general is quite healthy and nutritious as it includes a bunch of protein and vegetables added inside it that makes it flavourful and energy and protein packed as well. They are customizable and are also really easy to make that requires less than 15 minutes to make.
PREPARATION METHOD:
Step 1- The major ingredients that will require is eggs or any meat of your choice, a readymade tortilla wrap or whole-grain wraps, vegetables of your preference, cheese (optional), salsa, hot sauce, avocado and other additional toppings.
Step 2- Chop vegetables like onions, capsicum, greens and cabbage in long thin slices. Chop them in bite size pieces or long slices and shred some cheese of your liking.
Step 3- stir fry the vegetables in a pan and cook them to a crispy texture. Now, make an omelette and season it well. Also make sure you prepare guacamole from the avocado to use it as a base on the wrap.
Step 4- Now gather all these ingredients and heat up a pan. On the side place a tortilla wrap and spread guacamole as the first layer. Add chopped vegetables on top and season them with some crushed salt and pepper and add grated cheese as well.
Step 5- Roll the wrap without spilling any of the filling inside and place it on the hot pan. Cook from both sides for 2 minutes each or until the skin turns golden. Serve hot and eat with the hot sauce dip.
NUTRITIONAL VALUE:
The nutritional value of one egg and vegetable wrap (80gms) is:
- Calories: roughly 150-200 calories per 80 gm.
- Protein: 8-12 grams of protein per 80 gm excluding the use of toppings.
- Carbohydrates: 10-15 grams of carbohydrates per 80 gm from all the vegetable toppings.
- Fat: 8-12 grams of fat per 80 gm from all the egg and avocado.
4.Protein-Packed Smoothie:
Smoothies are a great example of complete nutrition as they provide with instant energy, carbohydrates, protein, vitamins, minerals and omega-3 fatty acids. When made with enriched ingredients like almond milk, Greek yogurt, berries, banana, greens like spinach and kale that makes it even more tasty and nutritious.
PREPARATION METHOD:
Step 1- Prepare a base first by selecting the type of base you like, you can take skim milk, almond milk and yogurts like Greek yogurt. Along with some additions of greens like kale and spinach, cabbage, fruits and berries with nuts and seeds as well.
Step 2- Start by taking a high protein base for your smoothie that can be a milk or yogurt base that forms the body of your smoothie. You can take the quantity and type of milk according to your preference.
Step 3- Add your favourite toppings that could constitute like seasonal fruits and berries, nuts and oilseeds to provide consistency and thick texture and also other flavouring addons that could be added accordingly.
Step 4- Blend the smoothie until it turns into a thick and rich consistency and adjust the flavour and sweetness accordingly and serve.
NUTRITIONAL VALUE:
The nutritional value of one protein smoothie (100gms) is:
- Calories: roughly 50-100 calories per 100 gm.
- Protein: 3-8 grams of protein per 100 gm excluding the use of toppings.
- Carbohydrates: 5-15 grams of carbohydrates per 100 gm from all the fruit toppings.
- Fat: 1-5 grams of fat per 100 gm from all the nuts and seeds.
Conclusion:
This blog article provides the main breakfast options and ideas that are high in energy and also provide a good amount of protein, healthy fats and other essential nutrients to the body to start the day energetically.
FAQs
Q. Why is breakfast important?
A- Breakfast is an important aspect of everyone's life, as it is the first meal of the day that help our bodies to start their day with a healthy yet nutritious way. Especially people who prefer to have a nutritious, high-energy diet early in the morning often struggle to find the right balance of food to incorporate to create a healthy meal.
