9 meals to make you feel full throughout the day

CAIRO - 7 November 2019: Preventionweb revealed Wednesday that eating the perfect amount of protein at breakfast gives energy and makes one feel full throughout the day, according to a review published in Advances in Nutrition in September.

Dieters say starting with at least 30 grams of protein is a good goal to lose weight and get rid of hunger and recommend trying one of the approved protein-rich breakfast cereals.

Preventionweb offers a number of delicious breakfasts full of nutrients:

Oats with pumpkin seeds

Mix well oats with vanilla or chocolate flavor or other flavors with water or unsweetened coconut milk and then leave the oats in the refrigerator until morning, then add berries and pumpkin seeds.

Avocado Omelette



Omelette with avocado, tomato and watercress is considered a healthy breakfast. It is preferred to mix vegetables and herbs with avocado for healthy fats, which enhances the satiety factor. Three eggs are given about 19 grams of protein so put them with some cheese, beans or meat if you want to approach 30 grams.

Cheese with berries

Approximately half a cup of cottage cheese or homemade cheese containing 14 grams of protein and about 80 calories can only be placed with chopped vegetables such as spinach, sweet peppers, tomatoes, zucchini, or red onions, and high-fiber berries.

Oatmeal



Make a cup of oatmeal with skimmed milk and two peanuts, and then add some berries or bananas if you want something sweet in the morning.

Eggs with sausage and toast



Breakfast with scrambled eggs and sausage pieces (chicken or meat) with a slice of toasted bread covered with jam to enhance the feeling of satiety in the morning.

Yogurt



Yogurt is one of my favorite protein-rich breakfasts. You can add any kind of fruit or nuts, usually mixed with a little coconut milk (for extra protein and healthy fats), berries (for fiber), and a little honey if you want (extra sweetness).

Boiled eggs with avocado



Toast and avocado only do not enhance the sense of satiety or give enough protein, so it is preferred to add two eggs, cooked or boiled, and put them on a piece of bread with some spices.

Green salad



Green salad mixed with salmon, avocado and a little red sauce with a sprinkle of chopped nuts to enhance the feeling of satiety

Salmon toast and avocado



Toast sandwich with salmon, avocado and chili sauce, is a healthy breakfast food that contains about 20 grams of protein. Green onions, red onions and tomatoes can be added.