Greek yogurt with berries and seeds

One container of plain, non-fat Greek yogurt contains approximately 150 calories and 20g of protein. You can boost the nutritional value and protein content by adding berries such as blueberries, raspberries, strawberries, or grapes, or by incorporating chia seeds or ground flaxseeds. These seeds provide healthy fats, fiber, and protein, contributing to a filling breakfast that won't affect blood sugar levels.

Stir-fried tofu with mushrooms

100g of fresh tofu provides at least 9g of protein and 75 calories. This versatile plant-based protein is a suitable alternative to eggs. Its mild flavor is easy to enjoy and can be prepared in various ways, such as boiling, steaming, or stir-frying, according to individual preferences.

People with diabetes should limit their consumption of fried tofu due to its unhealthy fat content. A healthier option is stir-frying tofu with chopped vegetables like broccoli, spinach, mushrooms, tomatoes, garlic, and onions for breakfast.

Fried eggs with vegetables

Two fried eggs combined with chickpeas, peas, or minced chicken create a nutritious and satisfying breakfast that won't impact blood sugar levels. Legumes have naturally high protein and fiber content, supporting stable digestion.

Overnight oats with peanut butter

85g of rolled oats contains about 5g of protein per half-cup. Adding one to two tablespoons of almond butter or peanut butter can increase the total protein content of this breakfast to nearly 12-15g. Both oats and nut butters have a low glycemic index, minimizing their impact on blood sugar.

To prepare, mix rolled oats with water in a two-to-one ratio and refrigerate overnight. The next morning, add chopped dark chocolate, avocado, and a spoonful of peanut butter, mix well, and enjoy.

Whole-wheat bread and avocado

A two-tablespoon serving of peanut butter has 7g of protein, and a slice of whole-wheat bread provides an additional 4.5g. Combining this with avocado creates a balanced breakfast without the worry of sudden blood sugar fluctuations.

Anh Chi (According to Very Well Health)

Photo: AI