Lazy Sunday morning…time for brunch. On average, as a population, we generally eat enough protein, but often breakfast is the meal that has the least protein. Today I needed something to fill me up, so I decided to opt for a satisfying protein-rich start to the day, as protein is the most satiating nutrient. Protein-based eating can help to reduce hunger pangs. No need to go overboard; most of us eat enough protein for our needs, but certain groups may need more. (As you age, your muscles start to lose their strength; eating protein at each meal might help prevent those bingo wings!).
So, back to my speedy brunch. I heated a drizzle of oil in a non-stick pan and added a touch of crushed garlic, a tablespoon of sunflower seeds (1-2g protein), sliced spring onions and tomatoes.
I let it cook for a couple of minutes, then topped it with two eggs (12g protein) and an ounce of grated extra mature cheddar (7g protein). If you choose extra mature, you get fuller flavour. This helps you to use less cheese, giving you fewer calories.
If you want more protein and some carbs, just add a slice of whole grain toast – an extra 3-4g of protein.