Whether you’re trying to lose weight or gain muscle mass, starting your day off with a high-protein breakfast can help you be more successful.
Many people get their protein fill during lunch rather than breakfast. That may seem like an excellent idea; however, it means we’re cutting out an essential food group that provides macronutrient proteins and various vital nutrients.
Protein takes longer to digest, making us feel more satiated. Boosting your protein during breakfast helps get you through those mid-morning bell growls and hunger because the proteins during breakfast leave you feeling full longer.
Benefits of Eating A High-Protein Breakfast
Protein is filling, a driving force that keeps our hunger at bay until lunchtime. As our body breaks protein down into amino acids, one of these acids (phenylalanine) triggers an increase in the levels of peptide YY, a gut hormone. The peptide YY hormone signals to our brain that we’ve eaten our fill, enhancing satiety and promoting weight loss.
Protein slows down the body’s absorption of carbohydrates, which can help keep our blood sugar levels even-keeled. This will reduce hunger and ward off fat storage, which helps us lose weight and get toned.
Best Foods For High-Protein Breakfasts
If it’s a high-protein breakfast you’re looking for, you’ll find these protein-rich foods to be the best base ingredients.
- Turkey Bacon
- Lean Chicken Sausage
- Lean Pork Sausage
- Cottage Cheese
- Greek Yogurt
- Black Beans
- Nut Butters
- Protein Powder
For the non-meat eaters and vegans, Healthline's list of 19 vegetables high in protein will be beneficial.
High-Protein Breakfast Ideas
Greek yogurt parfaits
This recipe makes four servings, so it’s excellent if you have a small family or enjoy meal prepping. All you need is vanilla nonfat Greek yogurt, fresh or frozen strawberries in juice, berries (blackberries, raspberries, blueberries), and crunchy granola. It only takes five minutes to make, so you should still have time if you’re on a tight schedule.
Powder-Free Chocolate Shake
Who said chocolate isn’t breakfast food? This healthy protein shake recipe is delicious and vegan. A banana, hemp seeds, oats, natural salted peanut butter or nut butter of choice, chia seeds, cacao powder, unsweetened almond milk, and maple syrup makes this shake complete.
High-Protein Breakfast Bento Box
We aren’t all ‘get up and go’ people, so meal prepping for breakfast is a surefire way to get the essential nutrients and protein we need without the morning work. You can use numerous ingredients, but this recipe calls for roasted almonds, cottage cheese, boiled eggs, strawberries, blueberries, and pineapple.
Smoked Salmon Sandwich
Fish might not be a typical breakfast food in the United States, but it’s famous worldwide. This sandwich is delicious any time of day. A little Greek yogurt, capers, red onions, smoked salmon, baby greens mix, tomato, salt, and pepper, all on top of Ezekiel bread, and you’re ready to chow down.
Now that you’ve got a headstart on a high-protein breakfast list, you can continue the recipe journey on your own. There are hundreds of incredible high-protein breakfast recipes with different textures and flavor profiles, so everyone can find something they love.