Hot chocolate with ricotta and orange toast

Why it is filling

A breakfast for Three Kings Day that keeps the hot chocolate and swaps the roscón or rosca de Reyes for ricotta toast with orange, which has a similar citrus aroma. The ricotta and milk supply the protein, and the toast is easy to eat first thing, when your appetite is still asleep. On a GLP-1 medication, having something with protein first means a thin slice of rosca, if one comes later, tends to go down better than on an empty stomach.

In numbers, each serving has 22.6 g of protein and 4.9 g of fiber, with an energy density of 96 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein

At least 15 g of protein per serving and 6 g per 100 kcal.

Easy to digest

A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.

Low energy density

100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

• If a full cup fills you up, make half a cup of chocolate and eat the toast first.
• If there is a roscón or rosca at home, have this toast first and a thin slice afterward.