Most breakfast options tend to be high in carbohydrates and low in protein. Starting the day with a high protein breakfast keeps you feeling full longer and provides fewer sugar-based calories, which can leave you fatigued and hungry soon after.
Research shows that skipping breakfast or not getting enough protein in your breakfast can lead people to overeat later in the day or make poor food choices. Carbohydrates give you some initial energy, but protein helps slows down the digestion of carbohydrates, making the energy last longer and keeping your blood sugars more stable.
Fresh Ideas for High Protein Breakfasts
Omelet with veggies and turkey bacon or sausage
If this is too time consuming in the morning, hard boil some eggs on the weekend and use them throughout the week. Or make a quiche ahead of time, slice and freeze it, taking a slice out each day.
Protein smoothie with yogurt, 100% protein powder and fruit
Mix up the fruits and flavors for variety and experiment with adding fresh spinach or kale for an energy boost.
These are great back-up meals, especially if you are in a hurry in the morning. Keep some in your car or backpack so you never forget to eat!
High protein “No Oat Oatmeal” made with egg whites and nuts
This is ideal for those who love a hot breakfast in the morning. Compared to regular oatmeal, it is full of protein and healthy fats.
Whole grain toast with peanut butter
Peanut butter is loaded with healthy fats and protein and is an excellent way to start your day. Get creative with various nut butters such as almond butter, hazelnut butter or even sunflower seed butter.
Greek yogurt with almonds and sunflower seeds
I recommend starting with plain yogurt to keep the sugar content down and sweeten with fresh fruit or honey.
Cottage cheese with fruit and granola
Cottage cheese often gets overlooked as a breakfast item, but low-fat or fat-free cottage cheese is a great source of protein and calcium. Add some fresh fruit and granola for a nice balanced breakfast.
Bagel with laughing cow cheese and smoked salmon
Are you more of a savory breakfast person? Smoked salmon is an easy, healthy form of protein that would be great to add to your breakfast rotation.
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