We typically load our plates with meat, beans, seafood, and dairy goods for dinner. But if you want to hit your daily protein goal (which, for sedentary individuals, is 0.8 grams per kilogram of body weight), you may want to get a head start at breakfast.
In addition to keeping you full until lunch and aiding in recovery from a morning workout, consuming additional protein at breakfast may also have other unexpected advantages. Young women who consumed a high-protein breakfast were less likely to eat in the evening, according to one study. Additional research on young people with overweight and obesity indicated that supplementing their morning meal with additional protein decreased fat growth.
Perhaps it’s time to reconsider the protein content of breakfast! Yet, the majority of us are unlikely to grill steak or chicken breast in the morning. Therefore, which foods provide a protein-rich, convenient breakfast? These seven are excellent starting points. Check out 28 High-Protein Breakfasts That Keep You Full for additional information.
Eggs
Eggs, the focal point of numerous breakfast burritos and omelets, are one of the most obvious options for adding protein to breakfast. They are affordable, simple to prepare in ways that won’t bring you, and have a flavor that complements almost any dish.
Then there is the fact that each white sphere contains 6 grams of protein! Two scrambled or poached eggs provide 25% of the Daily Value for 50 grams of protein. As an animal product, eggs are also considered “complete” proteins, meaning they contain all of the important amino acids your body needs.
Concerned about the cholesterol in eggs? Eggs’ impact on heart health is the subject of ongoing study. Discuss the frequency of their use with your doctor if you have high cholesterol, and try matching them with high-fiber, nutrient-dense foods such as leafy greens, whole wheat bread, and fresh fruit.
Cottage Cheese
All dairy products contain protein, although not all cheeses contain the same amount of this macronutrient.
Due to its high ratio of casein to whey, cottage cheese is an excellent source of protein. Several types of cottage cheese include approximately 10 grams per serving, but Organic Valley’s low-fat variety has 15 grams and only 100 calories per half-cup!
Mini-curds need less effort to prepare for breakfast. For a quick, protein- and fiber-rich lunch, spread cottage cheese on a bagel or toast (everything bagel spice makes a nice topping) or mix in your favorite fruit.
Greek Yogurt
Greek yogurt, another dairy option, has earned its protein reputation. A modest 5-ounce container of Fage’s 2% plain Greek yogurt has a substantial 15 grams of sugar. Similar to cottage cheese, the Greek variant of this dairy product derives its extraordinary protein content from larger quantities of casein than regular yogurt. And while some individuals avoid dairy meals out of concern for their fat content, research indicates that, due to their satiety component, milk proteins can aid in weight loss and enhance metabolic health in general.
Need some inspiration for a Greek-inspired breakfast? Try freezing Greek yogurt with maple syrup and dried fruit to create a delicious “bark,” then add some overnight oats.
Smoked Salmon
When you grab salmon at any meal, you are likely aware that you are making a wise decision. Omega-3s, vitamin D, and protein are abundant in these fatty fish.
On the other hand, after rolling out of bed on a hectic weekday, you might not be thinking about pan-frying a salmon filet. Instead of having bacon for breakfast, try smoked salmon. A 3-ounce portion contains 16 grams of protein, which is just 1 gram less than the 17 grams of protein in the same portion of normal salmon. Pre-cooked slices can simply be used to top bagels, incorporate into an egg scramble, or create a breakfast sandwich unlike those found in most drive-thrus.
Oats
Most people (justifiably) identify protein with animal goods such as meats and dairy, although certain cereals also contain significant amounts. Oatmeal can be considered a reliable protein source. Steel-cut oats typically have the most protein per ounce, with approximately 6 grams per quarter-cup.
In addition to containing a substantial amount of protein on their own, oats can serve as a vehicle for additional protein from delectable add-ins. Consider incorporating protein-rich almonds or walnuts, Greek yogurt, or protein powder into your diet. Instead, for even more convenience, purchase premade overnight oats, such as Mush’s vanilla almond crunch, which already has nuts.
Nut Butter
The breakfast choices with nut butter are virtually limitless. In addition to spreading peanut butter on toast, nut butter can also be added to porridge, smoothies, muffins, and snack balls. By doing so, you will increase your protein consumption. Both peanut butter and almond butter offer approximately 7 grams of protein per two tablespoons.
A fascinating study published in the British Journal of Nutrition discovered that consuming peanut butter at breakfast helped obese women control their blood sugar and hunger throughout the day. While you search for the ideal nut butter, be careful to read the ingredient list to avoid extra sugars and fats. Peanuts and salt are all that are required for superb peanut butter.
Quinoa
Quinoa in the morning? Don’t pass judgment until you’ve tried it! This super-nutritious grain is packed in protein (8 grams per cup), fiber, folate, copper, iron, and zinc, so it could become a new breakfast craze. In addition, its mild, nutty flavor is ideal for a palate-pleasing morning meal.
If you’ve made a large amount of quinoa for dinner, store the leftovers to sprinkle on yogurt parfaits or omelets the following morning. Instead, prepare a fast quinoa porridge by boiling the grains with milk and cinnamon on the stovetop until they resemble oatmeal.
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