The experts state: these are the foods that must be eaten at breakfast

1. Protein shake
“The perfect solution for those who are in a hurry in the morning,” explains clinical dietician Sarit Atia. With an average of 70 grams of protein per 100 grams of powder, this is a great way to start the day. “Combine with fruit, spinach and milk for a nutritious and quick-to-prepare morning smoothie.”

2. Quinoa
The super grain that conquered the world contains about 8 grams of protein per 100 grams, and provides complete protein. “This is one of the perfect foods for breakfast,” notes Atia, “especially for those looking for a protein-rich vegan alternative.”

3. Almonds
With 21 grams of protein per 100 grams, almonds are not only a healthy snack but also an excellent addition to oatmeal or yogurt. “Almonds are also rich in healthy fats, which makes them a perfect food to start the day,” explains the expert.

4. Peanut butter
The favorite spread contains 25 grams of protein per 100 grams. “This is one of the tastiest options to add protein to breakfast,” says Atia. “Spread on whole wheat toast or add to a smoothie.”

5. Chia seeds
With 17 grams of protein per 100 grams, chia seeds are a little nutrition bomb. “They are also rich in dietary fiber and omega-3 acids,” Atia adds.

6. Cottage cheese
An excellent source of casein protein, with 18 grams of protein per 100 grams. “This is a basic food on the Israeli menu, and rightly so,” the dietician points out.

7. Eggs
“The perfect food,” is how Atia calls the eggs, which contain 13 grams of protein per 100 grams. “You can prepare it in so many ways, and they are all nutritious and satisfying.”

8. Greek yogurt
With 10 grams of protein per 100 grams, the Greek yogurt is an excellent choice for breakfast. “It also contains important probiotics for the digestive system,” explains the expert.

9. Oats
16.9 grams of protein per 100 grams make oats an excellent choice for the morning. “This is a basic food that everyone should adopt,” advises Atia.

10. Tofu
With 8 grams of protein per 100 grams, tofu is an excellent solution for vegans. “You can make a great vegan omelet out of it,” suggests the dietician.