Research indicates that eating a high protein breakfast regulates appetite for the remainder of the day, meaning you are less likely to get cravings in the afternoon (1).
Given the array of sugary breakfast options, a high protein breakfast seems almost impossible to achieve.
Luckily, eggs are a pretty good protein source and an accepted breakfast food at that. Even better, they are pretty easy to prepare ahead and store well for a couple of days.
For this recipe, hard boiled eggs have been "jazzed" up a little with some avocado, lime juice and tamari soy sauce. As well as being high in protein, this dish is also high fat but that needn't worry you. There is very little evidence that dietary cholesterol (such as that found in eggs) contributes to blood cholesterol. In fact, the Vitamin D found in egg yolks may help reduce bad cholesterol (2).
Ingredients (serves 1)
4 large organic eggs
juice of 1/2 a lime
a teaspoon of tamari (gluten free soy sauce)
freshly ground black pepper
smoked paprika (optional)
Herbs, greens or sliced red onion to serve (optional)
Bring a pan of water to boil over a medium heat. Put the eggs in the pan and cook for 10 minutes.
Drain and rinse the eggs under cold water.
Allow the eggs to sit in cold water to cool completely.
Peel the eggs, cut them in half and scoop out the yolks.
In a bowl, mash the yolks with the avocado, stir in the lime juice and tamari and season well with freshly ground black pepper.
Fill the eggs with the yolk/avo mix, dust with smoked paprika and garnish with herbs of your choice, greens or sliced red onion.
1. Wang S, Yang L, Lu J, Mu Y (2015) High-protein breakfast promotes weight loss by suppressing subsequent food intake and regulating appetite hormones in obese Chinese adolescents. Hormone Research in Paediatrics, 83: 19-25.
2. Jastrzebski Z, Kortas J, Kaczor K, Antosiewicz J (2016) Vitamin D supplementation causes a decrease in blood cholesterol in professional rowers. Journal of Nutritional Science and Vitaminology, 62: 88-92.