Quick Healthy Breakfast Ideas with all details of eating Protein quantity Knowledge!! Stay Tune for more healthy breakfast ideas + Breakfast recipes!!
1st Recipe: Missi Roti (Whole wheat Grain/flour) with Curd
Protein Quantity:
Wheat floor: 360 gm 3 cups 48 gm protein, 13gm, Dietary Fiber 13g , bsan I cup 90 gm 21gm protein, fiber 9.9 gm make dough , missi rotti made it . curd (113.2ggrams) Total Carbohydrates 4.5g, Protein 10.6g ( 79 gm protein , 22 gm fiber ) 38 to 40 gm dough.
Besan: 1 Cup (92ggrams) Calories 356, Total Carbohydrates 53ggrams, Dietary Fiber 9.9g Sugars 10g, Protein 21g, Total Fat 6.2g
2. Recipe: Oats with Milk/Water
Oats (164ggrams) Total Carbohydrates 108gProtein 21.2g Total Fat 10.4g Dietary Fiber 16.4g
Calories 612 in water or milk Whole milk cup (244ggrams) 7.7 gm protein , 7.9g fat Calories 149.
Gives you 28 gm protein , 18 gm fat Dietary Fiber 16.4g, 761 calories
3. Recipe: Daliya (Broken Wheat) with Milk
Whole milk cup (244ggrams) 7.7 gm protein , 7.9g fat Calories 149
Dalia 100ggrams) Calories 365 Total Carbohydrates 76g Dietary Fiber 6.7g Protein 12g
Gives you 19.6 gm protein fat 7.9 gm fiber 6.7 gm
4. Recipe: Egg with Bread
Eggs large 1 (50ggrams), Total Fat 4.8g, Cholesterol 186mg, Protein 6.3g , Calories 72
Whole Bread 1 slice (32ggrams), Total Fat 1.1g, Protein 4g Calories 81
Whole milk cup (244ggrams) 7.7 gm protein , 7.9g fat Calories 149
Note: Consume no more than 300 milligrams (mg) of dietary cholesterol per day — 200 mg if you had a high risk of heart disease.
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