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The humble <keyword id="99617" type="General" weightage="20" keywordseo="omelette" source="Orion">omelette</keyword>, a culinary canvas, invites creativity and promises a quick, versatile, and satisfying meal for any time of day. In this article, we will explore ten tantalizing <keyword id="3713817" type="General" weightage="20" keywordseo="omelette-recipes" source="Orion">omelette recipes</keyword> that not only elevate your breakfast game but add flair to brunch or dinner, turning this simple dish into a culinary masterpiece.<br /><br /><strong>1. Classic French Omelette:</strong><br />Embark on your omelette journey with a French classic. Master the art of creating a velvety French omelette, cooked with butter, infused with herbs, and folded to perfection, offering a creamy and indulgent experience.<br /><br /><strong>2. Veggie Delight Omelette:</strong><br />Sauté a colorful array of vegetables—bell peppers, onions, spinach, tomatoes—and fold them into your omelette for a burst of freshness and flavor, bringing a healthy twist to your meal.<br /><br /><strong>3. Mediterranean Feta and Spinach Omelette:</strong><br />Transport your taste buds to the Mediterranean with this recipe. Combine the creamy tang of feta cheese with the earthiness of spinach, creating an omelette bursting with savory goodness.<br /><br /><strong>4. Spanish-Inspired Tortilla Omelette:</strong><br />Craft a Spanish tortilla omelette with layers of thinly sliced potatoes, onions, and eggs, providing a hearty and comforting meal reminiscent of Spanish cuisine.<br /><br /><strong>5. Smoked Salmon and Dill Omelette:</strong><br />Elevate your breakfast with luxury. Fold luxurious smoked salmon and aromatic dill into a fluffy omelette, creating a perfect blend of rich and zesty flavors.<br /><br /><strong>6. Cheese Lover's Omelette:</strong><br />Indulge in decadence with a cheese lover's omelette, loaded with your favorite cheeses—cheddar, mozzarella, or goat cheese—for a gooey, melty delight that satisfies your cheese cravings.<br /><br /><strong>7. Spicy Southwest Omelette:</strong><br />Spice up your morning routine with a fiery omelette filled with jalapeños, black beans, avocado, and a sprinkle of cayenne pepper for an extra punch, adding a kick to your day.<br /><br /><strong>8. Caprese Omelette:</strong><br />Embrace the flavors of Italy with a Caprese-inspired omelette featuring fresh basil, mozzarella cheese, and juicy cherry tomatoes drizzled with balsamic glaze, offering a taste of the Mediterranean.<br /><br /><strong>9. Mushroom and Swiss Omelette:</strong><br />Savor the simplicity of sautéed mushrooms paired with nutty Swiss cheese, creating a rich and savory omelette that is both straightforward and incredibly satisfying.<br /><br /><strong>10. Breakfast Burrito Omelette:</strong><br />Transform your omelette into a portable delight by folding it around fillings like sausage, bacon, potatoes, salsa, and a dollop of sour cream, providing a breakfast-on-the-go experience that's both convenient and delicious.<br /><br />With these ten delightful omelette recipes at your fingertips, the humble egg transforms into a culinary masterpiece. Whether you lean towards classic simplicity or bold flavors, there's an omelette here for every palate and occasion. So, get cracking in the kitchen and explore the endless possibilities of this versatile dish—your taste buds will undoubtedly thank you!<br />

Egg-citing creations: 10 Delicious omelette recipes for home cooks

<ul class="summary-list"><li>Healthy, low-carb <keyword id="6385189" type="UNKNOWN" weightage="60" keywordseo="breakfast" source="Orion">breakfast</keyword> ideas include a green smoothie, low-carb muffins, and chia pudding. </li><li>For a savory low-carb breakfast, try asparagus frittata, egg drop soup, or cauliflower hash browns. </li><li>Eating a healthy, low-carb breakfast can help stabilize blood sugar levels throughout the day. </li></ul><p>Eating a low-carb breakfast can help <a href="https://academic.oup.com/ajcn/article/109/5/1302/5435774" target="_blank" rel="noopener">keep you full</a>, and reduce spikes in blood sugar, says <a href="https://vibrantdoc.com/meet-dr-stephenson/" target="_blank" rel="noopener">Stacie Stephenson</a>, DC, a board member of the American <keyword id="11910605" type="UNKNOWN" weightage="60" keywordseo="nutrition" source="Orion">Nutrition</keyword> Association. </p><p>"I highly recommend a low-carb breakfast for anyone struggling with morning blood sugar control, or hunger pangs before lunch," she says. That's because low-carb breakfasts often contain more protein, which is known to <a href="https://academic.oup.com/ajcn/article/87/5/1558S/4650426" target="_blank" rel="noopener">keep you feeling fuller for longer</a>. And, in general, low-carb diets may also help with weight loss.</p><p>Going <keyword id="12004847" type="UNKNOWN" weightage="60" keywordseo="low-carb" source="Orion">low carb</keyword> short-term is safe for most people, Stephenson says, except for those with uncontrolled type 2 diabetes, chronic kidney disease, or a history of eating disorders. However, <a href="https://www.insider.com/keto-diet-long-term-effects-2019-3" target="_blank" rel="noopener">limiting your carbs</a> for an extended period of time, may lead to vitamin deficiencies, heart rhythm problems, fatigue, and disrupt your digestion. </p><p>Moreover, for anyone going low-carb, it's important to make sure that you're not swapping carbs for saturated fats and cured meats, which can <a href="https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.109.924977" target="_blank" rel="noopener">increase</a> your risk for cardiovascular disease, cancer, stroke, and diabetes. </p><p><strong>Note: </strong>Low-carb diets restrict carbohydrate intake to 20-50 grams per day, while a more moderate approach is eating 100-150 grams of carbs each day. </p><p>Here are 20 healthy, low-carb breakfast ideas that we culminated from various recipe websites to get you started.</p><h2>1. Hard-boiled eggs with mixed berries </h2><div type="image" title="hard boiled eggs" height="500" width="1000" msid="85851667" hostid="261"></div><p>Two hard-boiled eggs with a 1/2 cup of mixed berries contains: </p><ul><li>Calories: 179 </li><li>Protein: 13 grams (g) </li><li>Carbs: 10 g</li><li>Fat: 10 g</li></ul><p><a href="https://bellyfull.net/how-to-make-perfect-hard-boiled-eggs/" target="_blank" rel="noopener">Hard-boiled eggs</a> are a quick and easy way to get a hit of protein in the morning, while berries are packed with antioxidants and fiber that will keep you healthy and full. </p><h2>2. Plain Greek yogurt with berries and walnuts</h2><div type="image" title="greek yogurt" height="1060" width="2121" msid="85851668" hostid="261"></div><p><a href="https://www.mealgarden.com/recipe/greek-yogurt-with-berries-nuts-and-honey/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 254 </li><li>Protein: 20 g</li><li>Carbs: 30 g</li><li>Fat: 5 g</li></ul><p>Plain Greek yogurt doesn't have to be boring when you incorporate the sweetness of berries and a drizzle of honey. The yogurt is packed with protein to keep you feeling full, while the berries deliver fiber and walnuts provide just the right amount of healthy fats. </p><h2>3. Grain-free lemon ricotta pancakes</h2><div type="image" title="lemon pancakes" height="857" width="1714" msid="85851670" hostid="261"></div><p><a href="https://thewholesomefoodie.com/2015/02/grain-free-lemon-ricotta-pancakes.html?fbclid=IwAR2vevYRUmQCA0qpmCMjF0KKHAnatq48SnsxXHDychj_lXhy-wkg9UQ0ZII" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 217 </li><li>Protein: 9 g</li><li>Carbs: 6 g</li><li>Fat: 19 g</li></ul><p>Pancakes are the ultimate breakfast food but are usually off-limits to those counting carbs. <a href="https://thewholesomefoodie.com/2015/02/grain-free-lemon-ricotta-pancakes.html?fbclid=IwAR2vevYRUmQCA0qpmCMjF0KKHAnatq48SnsxXHDychj_lXhy-wkg9UQ0ZII" target="_blank" rel="noopener">This recipe</a> minimizes carbs by using grain-free ingredients, while the ricotta and lemon pack a flavorful punch that will make you feel like you had a little treat before it's even noon. </p><h2>4. Spicy shrimp omelette </h2><div type="image" title="shrimp and veggie fritatta" height="1057" width="2115" msid="85851672" hostid="261"></div><p><a href="https://www.tasteaholics.com/recipes/breakfast-recipes/spicy-shrimp-omelette/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 329 </li><li>Protein: 36 g</li><li>Carbs: 4 g</li><li>Fat: 17 g</li></ul>Related Article Module: 5 science-backed benefits of eating spicy food and how it can help you burn calories and live longer<p><a href="https://www.tasteaholics.com/recipes/breakfast-recipes/spicy-shrimp-omelette/" target="_blank" rel="noopener">This omelette</a> is perfect for incorporating leftover seafood and combining big taste with very few carbs. The protein and fat (not to mention spicy flavor) will leave you satiated, without any bloat. </p><h2>5. Green smoothie</h2><div type="image" title="Detox juice cleanse green drink smoothie healthy" height="1154" width="2309" msid="85851674" hostid="261"></div><p><a href="https://www.primaverakitchen.com/low-carb-green-smoothie-recipe/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 168 </li><li>Protein: 6 g</li><li>Carbs: 7 g</li><li>Fat: 14 g</li></ul><p>Smoothies don't have to be laden with carb-heavy fruits. For example, <a href="https://www.primaverakitchen.com/low-carb-green-smoothie-recipe/" target="_blank" rel="noopener">this one</a> uses <a href="http://insider.com/avocado-benefits" target="_blank" rel="noopener">avocado,</a> <a href="http://insider.com/spinach-benefits" target="_blank" rel="noopener">spinach</a>, and coconut milk mixed with a bit of vanilla <a href="http://insider.com/whey-protein" target="_blank" rel="noopener">protein powder,</a> <a href="http://insider.com/is-peanut-butter-good-for-you" target="_blank" rel="noopener">peanut butter</a> powder, and a squeeze of fresh lime to provide tons of nutrients and flavor, but without blood-sugar spiking sugars and carbs. </p><h2>6. Low-carb blueberry muffins</h2><div type="image" title="Low carb" height="1060" width="2121" msid="85851676" hostid="261"></div><p>One muffin contains: </p><ul><li>Calories: 217 </li><li>Protein: 7 g</li><li>Carbs: 6 g</li><li>Fat: 19 g</li></ul><p><a href="https://thewholesomefoodie.com/2019/01/paleo-keto-blueberry-muffins.html?fbclid=IwAR0IjC_q4J8Vpkqufr2kG_QVrvCBOD3rJ4N7lfx3oRXJVMYR0unmTqaSLOM" target="_blank" rel="noopener">This recipe</a> uses almond flour to create a low-carb option for those days when you're looking for a little comfort food, like a warm muffin, but still want to stick to your healthy eating. </p><h2>7. Ham and cheese frittata </h2><div type="image" title="ham and cheese omelette" height="704" width="1408" msid="85851678" hostid="261"></div><p>One ham and cheese omelette contains: </p><ul><li>Calories: 291</li><li>Protein: 24 g</li><li>Carbs: 4 g</li><li>Fat: 20 g</li></ul><p>If you love quiche, a frittata offers all of the taste, without the carb-laden crust. <a href="https://www.seasonedsprinkles.com/ham-and-cheese-frittata-ham-and-cheese-crustless-quiche/?fbclid=IwAR0IjC_q4J8Vpkqufr2kG_QVrvCBOD3rJ4N7lfx3oRXJVMYR0unmTqaSLOM" target="_blank" rel="noopener">This recipe</a> is packed with protein, while a touch of cream lends a decadent feel. To reduce the calories and fat, you can swap out the cream for half and half. </p><h2>8. Shakshuka</h2><div type="image" title="Shakshuka" height="1985" width="3970" msid="85851680" hostid="261"></div><p><a href="https://omgyummy.com/shakshuka-recipe/?fbclid=IwAR21sAjPep7auq6g_2pJJ1rR96J8B5RppqrSjmGrksAFzgX0b6i9Yvw_lqY">One serving</a> contains: </p><ul><li>Calories: 142 </li><li>Protein: 6 g</li><li>Carbs: 8 g</li><li>Fat: 9 g</li></ul><p>Tired of plain old eggs? <a href="https://omgyummy.com/shakshuka-recipe/?fbclid=IwAR21sAjPep7auq6g_2pJJ1rR96J8B5RppqrSjmGrksAFzgX0b6i9Yvw_lqY" target="_blank" rel="noopener">Shakshuka</a> is a middle eastern and north African dish that cooks eggs in a rich, flavorful tomato sauce. In this recipe, the eggs provide protein, while the sauce has a touch of vegetables and a whole heap of flavor. </p><h2>9. Butternut breakfast meatballs</h2><div type="image" title="air fryer meatballs" height="1769" width="3538" msid="85851682" hostid="261"></div><p><a href="https://realsimplegood.com/butternut-breakfast-meatballs/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 170 </li><li>Protein: 12 g</li><li>Carbs: 2 g</li><li>Fat: 13 g</li></ul><p>Who says you can't have meatballs for breakfast? <a href="https://realsimplegood.com/butternut-breakfast-meatballs/" target="_blank" rel="noopener">This recipe</a> combines breakfast sausage with butternut squash, mushrooms, and seasoning for a savory breakfast full of protein and vegetables. You can make it even healthier by eating it over a salad or greens. </p><h2>10. Smoked salmon and arugula salad</h2><div type="image" title="smoked salmon" height="528" width="1056" msid="85851683" hostid="261"></div><p><a href="https://www.eatthis.com/breakfast-salads/">One serving</a> contains: </p><ul><li>Calories: 371 grams</li><li>Protein: 6 grams</li><li>Carbs: 8 grams</li><li>Fat: 37 grams</li></ul><p>Salads aren't typically thought of as breakfast food, but they should be. <a href="https://www.eatthis.com/breakfast-salads/" target="_blank" rel="noopener">This recipe</a> will give you a serving of vegetables right off the bat, while the salmon and avocado provide <a href="https://www.insider.com/saturated-vs-unsaturated-fat" target="_blank" rel="noopener">healthy fats</a>, like omega-three fatty acids, that will keep you feeling full till lunch. </p><h2>11. Asparagus and ricotta frittata</h2><div type="image" title="asparagus frittata" height="733" width="1466" msid="85851684" hostid="261"></div><p>One frittata contains: </p><ul><li>Calories: 158 </li><li>Protein: 13 g</li><li>Carbs: 7 g</li><li>Fat: 9 g</li></ul><p>Now that you know that frittatas are a low-carb quiche alternative, <a href="https://www.seasonedsprinkles.com/cheesy-asparagus-frittata/?fbclid=IwAR3HyuKEw_HjK0LX67yq4SMktHY0oYKOVd7xUwi50_8IrE0RSWUmhetI7Xo" target="_blank" rel="noopener">give this one a try</a>. It's full of vegetables and uses a fat-free ricotta cheese to make the recipe rich but light on calories and fat. </p><h2>12. Egg drop soup</h2><div type="image" title="egg drop soup" height="500" width="1000" msid="85851685" hostid="261"></div><p><a href="https://www.carbmanager.com/recipe-detail/ug:25bca96e-6690-56a5-8254-1feda6ba5422/keto-egg-drop-soup" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 142 </li><li>Protein: 8 g</li><li>Carbs: 2 g</li><li>Fat: 11 g</li></ul><p>Soup for breakfast? Don't knock it till you try it. <a href="https://www.carbmanager.com/recipe-detail/ug:25bca96e-6690-56a5-8254-1feda6ba5422/keto-egg-drop-soup" target="_blank" rel="noopener">This recipe</a> combines eggs, chicken broth, and spices for a low-carb, low-calorie breakfast option. </p><h2>13. Maple cream cheese pumpkin muffins</h2><div type="image" title="Pumpkin muffins" height="1060" width="2121" msid="85851686" hostid="261"></div><p>One muffin contains:</p><ul><li>Calories: 260 g</li><li>Protein: 7 g</li><li>Carbs: 9 g</li><li>Fat: 23 g</li></ul><p>Perfect for fall, <a href="https://sugarlesscrystals.com/keto-pumpkin-muffins/" target="_blank" rel="noopener">these low-carb muffins</a> use almond flour to keep the carb content low. They taste like a treat, but won't make you feel bogged down throughout the day. </p><h2>14. Sausage, egg, and avocado breakfast salad</h2><div type="image" title="open avocado on marble" height="2010" width="4020" msid="85851687" hostid="261"></div><p><a href="https://fedandfit.com/the-breakfast-salad-2/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 489 </li><li>Protein: 31 g</li><li>Carbs: 11 g</li><li>Fat: 35 g</li></ul><p>Need a hearty breakfast option before a day of hiking or yard work? <a href="https://fedandfit.com/the-breakfast-salad-2/" target="_blank" rel="noopener">This alternative</a> to potato salad offers a great balance of calories, proteins, and healthy fats that will give you all the energy you need to get through the day, without relying on empty carbs. </p><h2>15. Low-carb cereal</h2><div type="image" title="peanuts" height="480" width="960" msid="85851688" hostid="261"></div><p><a href="https://schoolyardsnacks.com/products/cereal?variant=31318324248664" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 100 </li><li>Protein: 16 g</li><li>Carbs: 5 g</li><li>Fat: 4 g</li></ul><p>Cereal is the perfect breakfast for when you're in a rush, but it's typically filled with <a href="https://www.insider.com/what-are-carbs">simple carbs</a> and sugar. <a href="https://schoolyardsnacks.com/products/cereal?variant=31318324248664" target="_blank" rel="noopener">This low-carb alternative</a> uses milk protein isolate and roasted peanuts to give you the crunch you crave, without the carbs. Add some milk for even more protein. </p><h2>16. Cauliflower hash browns </h2><div type="image" title="roasted cauliflower" height="900" width="1800" msid="85851689" hostid="261"></div><p><a href="https://www.wellplated.com/cauliflower-hash-browns/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 80 g</li><li>Protein: 6 g</li><li>Carbs: 3 g</li><li>Fat: 5 g</li></ul><p>Who doesn't love hash browns? <a href="https://www.wellplated.com/cauliflower-hash-browns/" target="_blank" rel="noopener">This recipe</a> uses frozen riced cauliflower - cauliflower that has the consistency of rice - and eggs to make a much lighter, low-carb alternative to the breakfast classic. Plus, these hash browns are baked instead of fried, for a lower calorie meal overall.</p><h2>17. Low-carb breakfast casserole</h2><div type="image" title="casserole with eggs bacon" height="1931" width="3863" msid="85851690" hostid="261"></div><p><a href="https://www.wellplated.com/whole30-breakfast-casserole/" target="_blank" rel="noopener">One serving</a> of this low-carb breakfast casserole contains: </p><ul><li>Calories: 168</li><li>Protein: 18 g</li><li>Carbs: 8 g</li><li>Fat: 7 g</li></ul><p><a href="https://www.wellplated.com/whole30-breakfast-casserole/" target="_blank" rel="noopener">Breakfast casserole</a> may sound decadent, but this one is healthy too. It uses ground turkey, hash browns, almond milk, and plenty of spices to create a filling breakfast.</p><h2>18. Cabbage and beef soup</h2><div type="image" title="cabbage soup" height="416" width="833" msid="85851691" hostid="261"></div><p><a href="https://cookinglsl.com/keto-cabbage-soup-recipe/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 145 </li><li>Protein: 11 g</li><li>Carbs: 5 g</li><li>Fat: 8 g</li></ul><p><a href="https://cookinglsl.com/keto-cabbage-soup-recipe/" target="_blank" rel="noopener">This recipe</a> incorporates the protein and fat from ground beef with the nutrients of cabbage for a healthy and satisfying start to the day. Best of all, you can make a big batch and eat it all week. </p><p>The benefit of this soup is that it's mostly water, which quickly fills your stomach to make you feel fuller, sooner. That can help you <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/" target="_blank" rel="noopener">eat less throughout the day</a>, which is a plus if you're looking to lose weight. </p><h2>19. Vegetable scrambled eggs</h2><div type="image" title="Vegetable scrambled eggs" height="1061" width="2122" msid="85851692" hostid="261"></div><p><a href="https://www.houstonfoodbank.org/recipe-loaded-vegetable-scrambled-eggs/" target="_blank" rel="noopener">One serving</a> contains: </p><ul><li>Calories: 180 </li><li>Protein: 14 g</li><li>Carbs: 4 g</li><li>Fat: 10 g</li></ul><p>When you're eating healthy, you might end up with lots of leftover veggies. <a href="https://www.houstonfoodbank.org/recipe-loaded-vegetable-scrambled-eggs/" target="_blank" rel="noopener">This recipe</a> is a great way to use them up by combining whatever vegetables you have on hand with two eggs for a quick and easy low-carb breakfast. </p><h2>20. Chocolate chia pudding</h2><div type="image" title="chia" height="1060" width="2121" msid="85851693" hostid="261"></div><p><a href="https://www.lowcarbmaven.com/keto-chocolate-chia-pudding/" target="_blank" rel="noopener">One serving contains</a>: </p><ul><li>Calories: 336</li><li>Protein: 8 g</li><li>Carbs: 16 g</li><li>Fat: 27 g</li></ul><p>Chia seeds transform into a tasty and protein-packed pudding when soaked in liquid. <a href="https://www.lowcarbmaven.com/keto-chocolate-chia-pudding/" target="_blank" rel="noopener">This recipe</a> uses chia seeds, cocoa powder, coconut milk, and vanilla extract to create a low-carb breakfast that tastes too good to be true. </p><h2>Insider's takeaway</h2><p>Today there are tons of healthy low-carb breakfast options. Stephenson says that the key is finding one that tastes good, while making you feel great too. That might take some trial and error. </p><p>"The breakfast that makes you feel good may not be the same as what someone else thrives upon," she says. </p><p>So, listen to your body, follow its cues, and eat a breakfast that makes you feel full and alert.  </p><p>"What matters the most is making healthful, nutrient-dense food choices in a pattern that makes you feel energetic and satisfied throughout the morning," Stephenson says.</p><a data-type="611fc9d7172f6c2fe542fe9d">8 best drinks for weight loss and which drinks to avoid, according to dietitians</a><a data-type="60f0a6434ee35054455deda2">A full beginner's guide to the keto diet - and what research says about its health benefits and risks</a><a data-type="610444e5b0b35f0c171d2140">20 healthy, easy, and tasty breakfast ideas, recommended by dietitians</a><a data-type="60a68c6b16fb07061972eb94">10 low-carb snacks that are delicious and filling</a>

20 easy and healthy low-carb breakfast ideas, recommended by dietitians

<ul class="summary-list"><li>Eating a high <keyword id="11992727" type="UNKNOWN" weightage="60" keywordseo="protein" source="Orion">protein</keyword> diet makes losing fat and building <keyword id="11897661" type="UNKNOWN" weightage="60" keywordseo="muscle" source="Orion">muscle</keyword> easier.</li><li>Doing so has helped me cut my body fat in half and maintain it.</li></ul><p>Protein is important for general <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword>, but the nutrient is especially helpful for people wanting to <a href="https://www.insider.com/how-to-lose-fat-build-muscle-simultaneously-weight-loss-tips-2020-6">lose fat or build muscle</a>.</p><p>Protein uses more energy during digestion than carbs or fat, which makes it easier to stick to a calorie deficit, nutritionist <a href="https://www.instagram.com/thefitnesschef_/">Graeme Tomlinson</a> told Insider. This is known as <a href="https://www.insider.com/not-eating-enough-protein-fat-loss-goals-2021-8">the thermic effect of food</a>.</p><p>Protein keeps you fuller longer too, which will make overeating less likely over time, Tomlinson said.</p><p>The recommended daily amount for US adults is 0.8g protein per kg of bodyweight a day, but active people require more to help with muscle growth and repair.</p><div type="image" title="A plate of Romesco chicken traybake with potatoes, peppers, and broccoli." height="2274" width="3024" msid="87950708" hostid="261"></div><p>Tomlinson recommends consuming at least 1g of protein per kg of bodyweight per day to lose body fat, but said the sweet spot is likely between 1.4-2g, depending on the individual. Aim to spread your intake out evenly throughout the day.</p><p>Eating <a href="https://www.insider.com/high-protein-daily-diet-to-lose-body-fat-keep-muscle-2021-8">a high protein diet has helped me cut my body fat in half</a>, and I aim to eat 120-130g a day. This is now my normal way of eating, but it takes foresight. To meet this goal, I plan in advance and make simple <keyword id="11894142" type="UNKNOWN" weightage="60" keywordseo="food" source="Orion">food</keyword> swaps.</p><h2>1. Plan your food in advance</h2><p>When I'm committed to my protein goal, <a href="https://www.insider.com/track-protein-calories-to-lose-fat-gain-muscle-2021-8">I use the app MyFitnessPal to track my intake</a> and plan my food.</p><p>Every evening, I take five minutes to log the meals I'm going to eat the next day, and then I assess where I'm at protein-wise.</p><p>If I've hit my target from breakfast, lunch, and dinner, I eat whatever I want for my snacks and don't worry about the protein. If I haven't, I know I need to make protein-rich choices.</p><h2>2. Plan meals around protein</h2><p>Whenever I'm deciding what to cook, I include a protein source and make sure the meal is balanced. So instead of just having a big bowl of pasta and veggies in a sauce, I might have a smaller portion with chicken on the side.</p><p>Basing meals around protein is still possible if you're vegetarian — try tofu, seitan, dairy, eggs, or pulses.</p><h2>3. Make high protein versions of your favorite treats</h2><p>If you're craving cookies, pizza, or cake, look for a high protein recipe, which can help satisfy cravings while keeping you on track.</p><p>I love making protein-boosted <a href="https://www.insider.com/high-protein-snacks-for-fat-loss-and-muscle-gain-2021-7#1-protein-boosted-chocolate-chunk-banana-bread-with-peanut-butter-1">banana bread</a>, <a href="https://www.insider.com/high-protein-breakfast-ideas-fat-loss-muscle-gain-dietitian-approved-2021-1#2-fluffy-protein-pancakes-2">pancakes</a>, <a href="https://www.insider.com/high-protein-desserts-for-fat-loss-muscle-gain-recipes-ideas-2021-8#2-protein-waffles-2">waffles</a>, <a href="https://www.insider.com/high-protein-desserts-for-fat-loss-muscle-gain-recipes-ideas-2021-8#4-protein-cookie-dough-4">cookie dough</a>, <a href="https://www.insider.com/high-protein-desserts-for-fat-loss-muscle-gain-recipes-ideas-2021-8#6-berry-mousse-6">berry mousse</a>, and <a href="https://www.insider.com/high-protein-desserts-for-fat-loss-muscle-gain-recipes-ideas-2021-8#5-chocolate-chunk-cookies-5">cookies</a>.  </p><h2>4. Incorporate protein powders</h2><p>Whole food protein sources are preferable, but protein powder can be beneficial. <a href="https://www.insider.com/high-protein-breakfast-ideas-fat-loss-muscle-gain-dietitian-approved-2021-1">I often add it to my breakfasts</a> in oats, pancakes, and smoothies.</p><p>While protein powder is a cheap and convenient protein source, for some it can lead to <a href="https://www.insider.com/fitness-trainer-stephanie-sanzo-doesnt-use-protein-powder-pre-workout-2021-7">gut irritability</a>. </p><p>I sometimes eat protein bars, but I check the ingredients and <a href="https://www.insider.com/are-protein-bars-actually-healthy-2019-5">try to choose bars that aren't also very high in sugar</a>. </p><h2>5. Make lower-calorie higher-protein swaps</h2><p>If your goal is <keyword id="11896577" type="UNKNOWN" weightage="60" keywordseo="weight-loss" source="Orion">weight loss</keyword>, bulk out meals with high protein low calorie swaps such as:</p><ul><li>Adding egg whites to your scramble or omelette</li><li>Fat-free yogurt instead of sour cream</li><li>Turkey or chicken sausages, or meatballs  instead of pork or beef versions</li><li>Powdered peanut butter instead of regular</li><li>Cottage cheese instead of ricotta</li></ul><h2>6. Snack on cooked meat</h2><p>If you eat meat, jerky or chicken skewers can make a tasty savory snack — to save money, make your own in bulk and keep it in the fridge.</p><h2>7. Add beans and pulses to dishes</h2><p>Adding beans, chickpeas, and lentils to dishes such as bolognese and curry is a great way to add more protein and <a href="https://www.insider.com/tracked-fiber-intake-harder-than-expected-to-meet-daily-goal-2021-11">fiber</a>, just be sure to work them into the overall calories if you're aiming to be in a deficit.</p>

You Searched For "Tasty omelette recipes" and got 3 results

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7 simple ways I incorporate protein into my diet for fat loss and muscle gain

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