Peanut Butter And Banana Oatmeal
Protein Punch: 14 gramsYou’ll Need: Oats, salt, bananas, peanut butter, almonds, agave syrup
We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you’re looking for in the morning.
“One tablespoon of peanut butter provides about 90-100 calories, 4 grams of protein, and 8 grams of fat. Much of the fat is the heart-healthy unsaturated kind which also helps you feel full along with the protein,” says Amidor.
However, the quality of your peanut butter will also make a huge nutritional difference. Amidor recommends looking for the real deal made from peanuts and salt and skipping the reduced-fat varieties which tend to have the same calories or contain added sugars and artery-clogging saturated fats.
Get our recipe for Peanut Butter and Banana Oatmeal.
Protein Punch: 41 gramsYou’ll Need: Eggs, milk, chorizo, black beans, shredded taco cheese, avocado, salsa, burrito shells, hot sauce
Get our recipe for Chorizo Breakfast Burritos.
Protein Punch: 5 gramsYou’ll Need: Cashew butter, maple syrup, whole wheat bread, red apple, ground cinnamon
Get our recipe for Maple-Cashew-Apple Toast.
Protein Punch: 10 gramsYou’ll Need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macademia nuts
Get our recipe for Overnight Chia Pudding.
High Protein Peanut Butter Banana Sandwich
Not all high-protein breakfast ideas involve eggs, and this banana sandwich recipe is here to prove there are other breakfast-friendly high-protein foods.
This peanut butter-loaded banana sandwich adds a nutritious twist to the traditional peanut butter and jelly toast. All except, its better.
First of all, its a mouthful of joy in every bite.
There is a bit of saltiness from the nut butter and sweetness from the banana.
And thats sandwiched by the toasted, crusty whole-grain bread.
Together it creates a nice harmony that works quite well as a sandwich.
You may also like our 3-ingredient Peanut Butter and Jelly Sandwich Recipe
Why Eat High Protein
Strong research evidence shows that eating more protein can help you lose weight, reduce your hunger, and keep your muscles strong without slowing your metabolism. 2
Eating high protein at your first meal sets you up to experience less hunger for the rest of the day. Studies of 116 diets in humans show that people on average may eat almost three times more calories on a low-protein diet than on a very high-protein diet. 3 Called protein leverage, this means when the body gets enough protein, it naturally reduces its appetite for high-energy food. So by consuming high protein at the start of your day, in most cases, you will naturally consume less energy for the remainder of the day.4
Diets with increased protein can prevent or help treat type 2 diabetes and metabolic syndrome, and possibly even reduce the risk of heart disease. 5Higher protein intake also helps prevent a condition called sarcopenia, which is a loss of muscle mass that can occur as you age. Plus, it can help keep your bones strong, reducing the risk of osteoporosis, which is a loss of bone mass.6
Diet Doctor has lots of information and recipes to help you eat a high-protein diet. Check out our other high-protein guides:
High Protein Breakfast Diet
We have learned from research that high protein breakfast foods can help you sustain activity all day long.
Protein is an essential component found in every body cell including nails and hair. It is also required to repair damaged tissues. Consuming a high protein diet can also help to build and strengthen muscles. It also produces a healthier cartilage.
Another reason why you need high protein breakfast foods is because your body cannot store protein. So, when there is a lack of protein in the body, there is nothing for it to draw on. Consuming high proteins during breakfast can provide adequate supply for one day.
High Protein Breakfast Burrito
Boost your metabolism and build lean muscles with this incredibly filling and savory breakfast.
With eggs, cheese, and bacon, this portable breakfast packs plenty of protein with heart-healthy avocado and wholesome veggies.
Its an epitome of a high-protein breakfast with simple ingredients and its a healthy choice.
These breakfast tacos are a great option for anyone looking for pre-make breakfasts.
Wrap these egg burritos in a microwave-safe wrap to take them on the go or save it for the next day.
Its also a fuss-free recipe that can easily take any ingredient swaps. A new combo like sausage and bell pepper is a fun and surefire way to enjoy flavor varieties with the same recipe.
Got a big family or want to make ahead for the week? Easily double the recipe and do a big batch to make a week-worth of high-protein breakfasts.
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Spinach And Egg Breakfast Pizza
Looking For high protein pizza breakfast? This Spinach and egg breakfast pizza is a delicious dish with oregano and garlic powder add a delightful, zesty kick. Im sure this recipe will be one of the favorite high protein breakfast recipes after tasting.
High Protein French Toast
The Delicious Easy French Toast Recipe just makes you feel crazy in the morning! So easy to make at Home and best for morning breakfast and snacks too! Get ready to make the mouthwatering Classic French Toast with vanilla and cinnamon flavor that you say, Want More!
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Peanut Butter And Blueberry Jelly Chia Pudding
Not only will you love this peanut butter and blueberry jelly chia pudding but the whole family will too.
You should make a huge batch because your kids and spouse will love this as a breakfast and they can grab it on the go if needed.
Chia seeds are high in fiber, which makes them great for helping you stay full all morning long.
Blueberry Quinoa Breakfast Bowl
Breakfast Quinoa with blueberries and bananas makes healthy and nutrition-packed high protein breakfast recipes. For flavour add honey or brown sugar or vanilla and serve this recipe, topped with sweet fresh fruit and nuts.
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How To Build A High
- 1/2 cup oats + 1 cup milk + 2 tablespoons peanut butter = 20 grams of protein
- 2 eggs + 1 slice whole-grain toast + 1oz cheddar cheese = 23 grams of protein
- 1/2 cup cottage cheese + 1 oz almonds + 1 tablespoon chia seeds = 25 grams of protein
- 3oz smoked salmon + 1 oz goat cheese + 1 slice whole-grain toast = 27 grams of protein
- 2oz turkey sausage + 1 cup black beans = 29 grams of protein
Greek Yogurt Blueberry Muffins
Adding yogurt to baked goods keeps them wonderfully moist and fluffy.
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These scrumptious muffins arent just delightfully soft, theyre also low in sugar and high in protein.
Blueberries provide natural sweetness while yogurt and milk keep them light and airy.
Theyre the perfect guilt-free way to start the day.
This recipe is what happens when you combine blueberry pie with oatmeal.
The delicious results will kick your morning into high gear.
This thick, creamy oatmeal contains just five ingredients blueberries, yogurt, milk, oats, and natural sweetener.
Just mix everything together and chill overnight for a mood-boosting breakfast.
This tasty savory breakfast is ideal for the weekends, or long lazy brunches.
Inspired by delicious Greek flavors, its packed with tangy feta, juicy tomatoes, and silky scrambled eggs.
Known as kagiana in Greece, this is a very traditional meal with a long history of sending people into their day well-fed and very happy.
McDonalds effectively cornered the fast food breakfast market when it introduced McMuffins in 1972.
But you can now skip the drive-thru and make a healthier version in your own kitchen.
If you have egg, cheese, sausage, potato, and muffins, you can have a McMuffin.
Assemble your sandwich and enjoy the meaty, satisfying goodness.
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Frozen Protein Waffles + Toppings
And you thought frozen waffles were a thing of your middle school past. Pop two high protein frozen waffles in the toaster for a breakfast that will keep you fueled until lunch. One great option? Kodiak Cakes Power Waffles. Want to up the ante on your protein content even more? Spread with nut butter, add a dollop of Greek yogurt, and a sprinkle of hemp seed, and hit the road.
Per serving : 240 calories, 12 g protein, 12 g fat, 27 g carbs, 3 g fiber
High Protein Breakfast Casserole
Casserole! If you want such foods that make you full for a long day, the casserole is the perfect dish. This casserole recipe is loaded with eggs, potatoes, veggies, sausage, and bacon is a delicious nutrition-packed high protein recipe, best for breakfast!
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Yogurt With Fresh Blueberry Banana And Almonds
If youre in need of a protein boost then this nutritious breakfast is the perfect way to start any day. Combine creamy yogurt with protein packed almonds and raspberries for a refreshing touch. Almonds release energy slowly throughout the day, allowing you to stay fuller for longer and keeping your cravings under control right up until lunch.
Peanut Butter Oatmeal Bowl
Peanut butter is a great energy-booster.
Packed with protein and healthy fats, its ideal if youre sluggish in the mornings and need help to get moving.
Peanut butter isnt the only thing that makes this oatmeal awesome.
Its topped with shredded coconut, dark chocolate, and fresh fruit.
Is it dessert? Is it breakfast? When its this yummy, who cares?!
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Almonds And Almond Butter
Roasted, salted almonds can be a little addicting. The good news is that about cup gets you 10 grams of protein. If youre eating almond butter, youll need 3 tablespoons to get you there.
Either way, youll get about 4 grams of net carbs along with your protein. Like peanuts, these nuts pack a lot of fat, too. Bottom line: this is not a low-calorie snack selection.
Almonds are pricier than peanuts about three times the cost. But theyre just as convenient and taste great.
How Much Protein To Eat In The Morning
“Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning,” says Kelsey Lorencz, a registered dietitian and founder of Eating With Heart Nutrition. “Protein helps to slow down the digestion and absorption of carbs, so you’ll feel more energized and alert after your meal.”
Bonus? If you want to lose weight, protein has the added benefit of helping you preserve lean muscle mass while losing fat, she notes. While the actual amount of protein you need depends on your current body weight, Lorencz says including at least 15 to 20 grams in your meals and an extra five to 10 grams in your snacks can help you maintain energy throughout the day.
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High Protein Dairy And Eggs
Dairy and eggs both provide high-quality protein and are popular breakfast foods. Dairy also contains calcium, vitamin D, and magnesium, which are essential for bone health. Fermented dairy options also provide a dose of gut-loving probiotics which can aid in improving gut microbiota balance.
Eggs also are very nutrient-dense and provide highly bioavailable protein, that is easily digested and used throughout the body. They also pair well with whole-grain toast, meat protein sources, nutritious fats like avocado, and vegetables such as pepper, spinach, and mushrooms. Meanwhile, yogurt and cottage cheese pair well with foods like nuts, apples, berries, and melons.
Cottage cheese can also be dished up as a savory option, seasoned with pepper, paprika, and cucumber slices. It’s also excellent tucked into eggs, stirred into high-fiber oatmeal, or served on top of avocado toast.
Greek Yogurt Plain 2% Milkfat
Snack on ½ cup of plain Greek yogurt, and youll get about 11 grams of protein thats easy to eat and easy on your wallet. Greek yogurt is strained to make it more concentrated, which means it provides more protein, ounce for ounce, than regular yogurt.
Its creamy. Its tangy. Its ready when you are. Just grab a spoon to eat it and expect about 3.5 grams of net carbs in a ½-cup serving.
Choose full-fat Greek yogurt for an even creamier experience. This will add a few calories and youll feel fuller, too. Or, go with non-fat for fewer calories with all the protein.
If you find Greek yogurt too sour, try its Icelandic cousin, skyr. Youll pay more, but it has a milder flavor. Or stir in a low-carb sweetener and flavoring like vanilla extract to sweeten things up.
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Other High Protein Breakfast Ideas
Breakfast foods do not have to be traditional. If you like to eat leftovers for breakfast, the previous night’s meal can serve as a way to get a balanced breakfast option. There are also ways of serving higher protein foods unconventionally with sources of carbohydrates and fats to boost protein content while mixing up your typical breakfast.
Tofu, customarily eaten at lunch or dinner, can be scrambled similarly to eggs for a plant-based high protein dish and served with a whole grain bagel or toast. Some people like to mix leftover steak, cooked ground meat, or chicken breast into scrambled eggs and wrap it in tortillas as a breakfast burrito. Egg whites or yogurt can be stirred into oatmeal to add protein.
Protein powders, such as whey or plant-based options, can provide a convenient boost of protein to any meal. Try mixing protein powder into foods that might not naturally offer as much protein such as oatmeal or a fruit smoothie.
Sheet Pan Veggie Frittata
Veggie frittatas are the easiest way to get a simple and healthy meal for breakfast. If youre planning on sandwiching slices with any ingredients but this sheet pan veggie frittata wont disappoint. So tasty and healthy is a recipe that comes together quickly and you can keep this dish in the freezer all week long.
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Pin High Protein Breakfast Recipes
They say that breakfast is the most important meal of the day and, you know what?
Theyre not wrong.
Yet, so many of us arent eating breakfast AND so many of us arent eating enough protein per day! So, getting in some healthy high protein breakfasts are a really easy way to solve both of those problems!
Foods To Eat On A High
Just because youre eating a high-protein, low-carb diet doesnt mean meal prep has to feel like a rollercoaster ride filled with highs and lows. One of the best tips for high-protein, low-carb eating is to plan your meals in advance. Keeping a go-to food list handy and a stocked pantry and fridge filled with approved ingredients makes it easy to pull together a snack or a quick dinner without messing up your food goals. Keep reading to learn what to enjoy and what to skip.
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Peanut Butter And Banana Sprouted Toast
This healthier twist on peanut butter and jelly keeps the classic flavors, but ups the nutrition value. “Sprouted toast provides 5 grams of protein from the grains and seeds,” says Shapiro. Pair that with heart-healthy fat and lean protein from the peanut butter , and you’ll stay full and satisfied all morning. “The fresh fruit adds fiber and natural sweetness without excessive sugar,” she adds.
Blueberry Pie Overnight Oats
One bowl full of this blueberry pie overnight oats recipe and youll be ready for the entire morning.
The recipe calls for low fat vanilla yogurt but you can use any flavor and it will be fine so long as its packed with protein.
The blueberries are sweet enough on their own, so all you have to do is add in some oats and its done! You could even use steel cut oats to really kick up the fiber content of this oatmeal recipe.
Theres some peanut butter though so youll get a protein-packed dish to start your morning.
Its best served cold so make a batch for the rest of the week and stick it in the fridge. Youll have a healthy breakfast waiting for you when you wake up.
These peanut butter energy bites are best to make in large batches.
Not only will you eat a ton, but it will be perfect to eat on the go.
You can have them for breakfast, but you can also eat them as a mid-day snack to hold you over till your next meal.
This is one of those high protein breakfast foods that are savory and gives you a satisfying feeling after eating.
Even though its actually pretty light and refreshing because of the tomatoes and feta cheese.
Its a great dish to have if youre looking to avoid the sweet breakfast dishes and have one that satisfies your taste buds.
This wont be the best dish to save in the fridge, so try and only make small enough portions to fill you up but without any waste.
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