Protein in a Breakfast Meal
A protein-packed breakfast has been shown to reduce cravings and positively influence appetite hormones that promote a healthy body composition. While protein requirements vary, a registered dietitian can help you determine the best amount to include in your morning meal.
Start with a simple option like peanut butter on toast, which contains about eight grams of protein per two tablespoons. Add vegetables, berries or smoked salmon for additional fiber and flavor.
1. It Keeps You Full
Protein slows the body’s absorption of carbohydrates and helps keep blood sugar steady, which is an important factor in managing weight and controlling hunger. Protein also triggers the release of a satiety hormone that keeps you feeling full for longer, reducing food cravings and hunger between meals.
Protein-rich foods include eggs, a classic breakfast staple, salmon and other seafood; yogurt and unsweetened dairy products; nuts and seeds folded into whole grains; and legumes such as beans and chickpeas. Try these high-protein breakfast meals to help you stay on track with your health goals.
A simple, easy-to-prepare high-protein breakfast is peanut butter on toast, which provides eight grams of protein in two tablespoons. Choose natural, unsweetened peanut butter to keep the calories and added sugar low. Aim for whole wheat or other heart-healthy bread to boost the fiber content of this meal.
Overnight oats are another high-protein breakfast option. Make a batch the night before and enjoy them for a grab-and-go breakfast with 17 grams of protein in one bowl. Use a variety of fruits, seeds and nuts to customize the flavor profile of your overnight oats.
If you prefer savory foods, a steak and egg breakfast can provide your day’s intake of protein while providing other important nutrients like iron and fat-soluble vitamins. Add a side of whole grain toast, smashed avocado and a sprinkle of hemp seeds to your plate for additional protein and fiber.
2. It Keeps You Healthy
Protein is essential to a well-rounded diet and helps the body repair and build muscle, among other things. It also helps the body digest food and regulate hormones. Protein is found in many foods and can be easily incorporated into breakfast. The recommended daily allowance of protein is 0.8 grams per kilogram of body weight.
A protein-rich breakfast keeps you feeling fuller, longer than a carb-filled meal and can help prevent those energy crashes that often occur in the mid-morning. This is primarily because it takes the body a longer time to digest protein, which can stave off hunger and sugar cravings until lunchtime.
You can easily boost the protein content of your breakfast by adding lean meat, eggs, beans, nuts and other healthy proteins to your morning meals. However, you should try to avoid processed meats like sausage and bacon, as these are high in fat and sodium. Instead, opt for lean chicken, turkey or pork, which are lower in fat and sodium and contain fewer calories.
One easy and nutritious option is to spread a little peanut butter on toast, which has about eight grams of protein in two tablespoons. You can also add bananas for added fiber and potassium, which is a mineral that promotes heart health. Alternatively, you can make a protein-rich smoothie by adding whey protein powder or chia seeds to a blender with milk and fruit.
3. It Helps You Build Muscle
Protein is the foundation of muscle growth. Getting enough protein is important for anyone looking to gain muscle or lose weight because it helps prevent muscle loss during weight loss, keeps blood sugar levels stable, and supports healthy blood pressure. Increasing protein intake in the morning has also been shown to promote muscle mass and strength gains.
There are many ways to add protein to your breakfast meal, but a few of my favorites include:
Peanut butter on toast is an easy, filling option that provides approximately eight grams of protein. You can make this high-protein breakfast even better by choosing to use a low-sugar, no-trans fat peanut butter and whole wheat or whole grain bread for added fiber and nutrients.
Another protein-rich breakfast option is oatmeal with chia seeds, flax seed, and soy or almond milk. You can also stir in a flavored or unflavored protein powder to boost the nutritional value of your oatmeal.
Eggs are a classic breakfast protein, and they can be eaten cooked or raw. However, if you’re looking to boost the protein in your eggs, try scrambling them or making an omelet instead of using a traditional egg white omelet.
4. It Helps You Lose Weight
Eating protein at breakfast helps you lose weight and keep it off. This is because eating a high-protein meal tends to help reduce your appetite and increase levels of hormones that signal satiety, according to a study published in the International Journal of Obesity. Protein also requires more energy for your body to digest than carbohydrates, which makes you feel full faster and for longer.
Carbohydrate-rich foods, such as cereals and toast, don’t usually pack a protein punch, so adding more protein to your morning meals can be beneficial. Protein slows the breakdown of carbohydrates, which can prevent blood sugar spikes and an subsequent energy crash, says Roxana Ehsani, RD, a national media spokesperson for the Academy of Nutrition and Dietetics.
Toss a few scoops of protein powder into your smoothie or bowl of oatmeal for an instant boost. Or, try making a quick high-protein breakfast quesadilla with whole grain tortillas, cheddar or colby cheese, eggs and spinach or black beans and avocado. Season it with spices such as cumin, chile powder and paprika for added flavor. Make ahead options like boiled eggs and berries or egg whites with salsa are also great to stash in the fridge for a quick breakfast on the go. To help ensure that you’re getting enough protein, speak to a registered dietitian to find the right amount for you.
