That's why today we will introduce something we have known for a long time, but now it's also scientifically confirmed: a protein-rich breakfast - one that contains plenty of proteins (such as eggs, legumes, nuts, dairy products) and vegetables - is a better, more nutritious, and especially a more stable foundation for your day.
Why proteins in the morning?
Simply put, proteins are the building blocks of our body. Our muscles, skin, organs, even hair and nails are made from them. But what's even more important - proteins are digested slower in the body than sugars. This means they keep us full for a longer period of time.
A study published in the journal Obesity showed that people who consumed a breakfast with around 30 grams of proteins ate up to 400 fewer calories throughout the day. And all without any special effort.
Additionally, proteins in the morning are also linked to a lower risk of blood sugar fluctuations. If we have a sugary breakfast (even healthy oatmeal with honey and dried fruits), blood sugar will spike quickly, but will also drop rapidly. The result is fatigue, bad mood, and hunger pangs. Proteins smooth out this rise and provide a more calm, steady flow of energy. The American Diabetes Association advises that breakfast should be protein-rich, especially for people with blood sugar issues or insulin resistance.
What about fiber and digestion?
This is where vegetables come into play. In old times, they said there should always be something green on your plate. Today we would say - something fibrous. Fiber is the indigestible material that the body cannot break down but is crucial for our digestion.
Vegetables, especially leafy greens (like spinach, chard, arugula), contain plenty of fiber, vitamins, and antioxidants that support our gut flora - the multitude of beneficial bacteria in our belly that affects our immunity, mood, and even weight.
According to the World Health Organization (WHO), we should consume at least 25-30 grams of fiber daily, yet most people barely consume half of that amount. So, if you start your day with vegetables, you are already halfway to your daily fiber intake.
Heart Health
Protein-rich breakfasts are not just for shape and energy - they also benefit the heart. A study from Harvard University showed that people who regularly have protein-rich breakfasts with lots of vegetables and minimal processed carbohydrates have lower blood pressure, lower levels of bad cholesterol (LDL), and fewer inflammations in the body.
One study from 2022 published in the American Journal of Clinical Nutrition showed that people who ate eggs with vegetables for breakfast had an average 8% reduction in cholesterol after 12 weeks, while their body weight decreased by 1.5 to 3 kilograms, without major changes in their diet throughout the day.
A Traditional, Folk Dish: Shakshuka
First... Shakshuka is a simple yet incredibly tasty dish that originates from North Africa, particularly Tunisia, and is now highly popular in Israel, Turkey, Lebanon, and practically all over the Mediterranean. The name Shakshuka in Arabic means mixture, which perfectly describes this dish: it consists of eggs poached in a tomato sauce, enriched with spices, vegetables, and sometimes cheese or legumes, tomatoes, onions, garlic, spinach, bell peppers...
To connect science with folk wisdom, we will not recommend purchasing expensive protein drinks, but will suggest something that people have been preparing for centuries - especially in the Mediterranean and the Middle East, where some of the healthiest people in the world come from.
If you are not skilled in poaching eggs: this is an old culinary technique where eggs are gently cooked in liquid (most commonly water or sauce) so that the white solidifies, while the yolk remains soft and creamy.
Homemade Shakshuka
You will need:
- A bit of olive oil (preferably homemade)
- Half a red onion (for sweetness)
- A clove of aromatic garlic (not bitter)
- One ripe tomato (or half a can of peeled tomatoes)
- One bell pepper (roasted or fresh)
- A handful of spinach (or chard)
- 2 or 3 eggs
- Half a teaspoon of salt
- A pinch of allspice
Firstly, fry the onion in the oil, then add the garlic and allspice, followed by the bell pepper, tomato, and spinach. Once everything softens, make small holes with a spoon in the mixture and crack eggs into them. Cover the pan and let the whites cook nicely while keeping the yolks soft. Serve with a slice of whole-grain toast, quinoa, or just a spoon - as they used to do.
The First Meal Decides the Day
A breakfast rich in proteins and vegetables is not only delicious but it affects your whole body: from blood sugar levels, appetite, digestion, to mood and heart health. Adding traditional wisdom and recipes like Shakshuka doesn't just give you health; it also offers that warm feeling that only genuine homemade food can provide.
Start the day with the right energy. Not with white bread and jam, but with a tasty protein mix that will satiate you, delight you, and relieve your belly. Your body will thank you.
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