This vegetarian meal promotes fullness, stable energy, and gut health.
For vegetarians, the “high-protein breakfast” rule can feel tricky—usually boiling down to eggs or pricey supplements. The common goal of consuming 25 to 30 grams of protein to kickstart the day can appear daunting without meat or protein powder. However, nutritionist Dominique Ludwig has demystified this process, showcasing a simple, delicious, and entirely natural meal that meets this target effortlessly.
This specific protein target is not arbitrary. Research suggests that consuming 25-30 grams of high-quality protein at breakfast is crucial for promoting satiety, stabilizing blood sugar levels, and optimizing muscle protein synthesis.It stops mid-morning sugar cravings, keeps energy up, and helps metabolism. For vegetarians, whole foods also give extra nutrients like fiber, vitamins, and healthy fats.
The foundation of this powerful breakfast is a strategic combination of a few key, accessible ingredients. The star of the show is high-protein Greek yoghurt, which provides a substantial protein base. This is complemented by chia seeds, which are soaked in almond milk to create a fibrous pudding, and fresh blueberries. Each component is chosen not only for its flavor but for its specific nutritional profile, which collectively builds up to the 30-gram target without a single scoop of powder.
The preparation is remarkably straightforward and requires no cooking. The process begins by creating a chia seed pudding base. Two tablespoons of chia seeds are mixed with almond milk and left to soak, which allows them to expand and form a gel-like consistency. In parallel, 150 to 200 grams of high-protein Greek yoghurt (which alone contributes 15-20 grams of protein) is combined with a handful of antioxidant-rich blueberries. The last touch is simple yet elegant: a spoonful of yoghurt and berries over the set chia base, transforming it into a vibrant parfait.
This dish has a wealth of holistic health advantages. The high protein level, according to Ludwig, "is going to fill you up for longer and stop you wanting to eat muffins and chocolate and cappuccinos," which will help you control your weight. Furthermore, she highlighted its positive impact on "our focus, our energy balance and also our brain chemistry." A significant additional benefit is gut health. The combination provides a triple threat: probiotics from the yoghurt, prebiotic fiber from the chia seeds, and polyphenols from the blueberries, all of which work in synergy to support a healthy gut microbiome.
