What Are Some High Protein Breakfasts

Fruit Salad With Tangy Honey


For those mornings where all you want is a cup of fruit, throw together this fruit salad with tangy honey-yogurt dressing. This genius idea for a healthy breakfast is perfect for when you can’t eat your breakfast for another 20 minutes, like after you get into work the frozen berries will keep everything cold. Everything will stay nice and bright with the addition of lime, which not only prevents the brown oxidation of the banana but has also been shown to have anti-cancer effects and soothe acid reflux.

INGREDIENTS:1 teaspoon lime juice and lime zest1 cup frozen mixed berries, thawed1 banana

HOW TO MAKE IT:Whisk together honey, lime juice, lime zest and yogurt in a bowl. Add fruit and toss to cover in the dressing.

Basic Breakfast: Banana On The Run

High-protein idea: Nothing beats a banana for grab-and-go portability, but if you pair it with a protein-rich dairy source, like a single-serving cup of cottage cheese, you could add more than 20 g of protein to your morning meal. Cottage cheese is also a good way to sneak in some calcium and vitamin A.

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

Also Check: What Snacks Are High In Protein And Low In Carbs

Get The Recipe: Rainbow Protein Smoothie Bowl

Making this smoothie bowl is super easy. Just combine all your ingredients in a blenderâincluding protein powderâand pour it into a bowl. Then, top it with other protein-filled staples, like sunflower seeds and chia seeds.

Don’t even have 60 seconds to make breakfast? Try one of these protein bars instead:

Why Eat High Protein

10 High

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:

Recommended Reading: What Foods Have Whey Protein

But Pick The Right Protein

Sure, bacon and sausage make your tastebuds sing, but they should be a tasty cheat, not starring in your regular A.M. rotation. The reason: Many brands of cured meats are loaded with potentially harmful nitrites and saturated fatbad news for your heart and waistline alike.

To stay safe and start slimming down, opt for Applegate Naturals’ Natural Classic Pork Breakfast Sausage. Made with humanely raised animals and minimal ingredients, Applegate’s version of the classic breakfast side delivers a solid protein-to-fat ratio. Or better yet, get your morning protein from a source like eggs, canned wild salmon, or Greek yogurt. Or try one of these Best Frozen Breakfast Foods for Weight Loss.

Why Is Protein Important

When it comes to protein, getting enough at breakfast and throughout the day can make all the difference in your weight-loss success. Protein digests slowly, which helps to keep you feeling fuller for longer. By including protein-rich foods at every meal, you’re more likely to feel satisfied, rather than starved, which is especially important when eating fewer calories to lose weight. Aim to get at least 50 grams of protein per day.

The high-protein, low-carb breakfast ideas in this plan show you all the delicious meals you can make when following a low-carb diet for weight loss. With everything you need to get started-the ingredients to use, the recipes to try and tips for how to take these low-carb breakfasts on the go-you’ll have no reason not to eat breakfast.

See what a full day looks like:7-Day High-Protein, Low-Carb Meal Plan at 1,200 Calories

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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.

Chocolate Peanut Butter Porridge

3 EASY HIGH PROTEIN BREAKFAST RECIPES To Gain Muscle ( 40 grams) Pancakes, French Toast & Eggs

Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Mix together 1/3 cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.

Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber

Read Also: What Is The Best Quality Whey Protein Powder

Dont Forget About Avocado With Your Eggs

The last one with the eggs, I promise. One ingredient that tends to get a false bad reputation is avocado. Its known as being fatty and difficult to use. Well, the truth is that it is one of the healthiest options out there.

Sure, there are fats to it. However, the fats are unsaturated. Theyre good for your body, and your body does need some fat in the diet to support it! Why not opt for something that is full of vitamins and minerals and will help to support and protect your arteries?

Mash up your avocado with a fork and spread along your whole wheat toast. You can then top with a poached or scrambled egg, and you have a tasty start to the day.

How Much Protein Do Kids Need In A Day

Protein is the building block of our muscles. The latest recommendations are 1/2 gram of protein per pound of body weight. So, if your child is 50 lbs, 25 grams of protein per day is sufficient for all his needs! A 100 pound child would need 50 grams of protein.

So, here are our top 28 ideas for a high protein breakfast for your kids. They will love these!

Read Also: Is Vegan Protein Better Than Whey

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.

Related: Weight Watchers Breakfast Recipes With Points& Keto Pizza Recipes For Weight Loss

Basic Breakfast: Homemade Muffin


High-protein idea: Try baking these High-Protein Banana Oat Muffins from Mens Journal, which contain 8 g of protein per muffin. Its a much healthier alternative to bakery muffins, which can have anywhere from 300 to 500 calories per serving and are usually high in fat, sugar, and sodium. To further amp up the protein of your homemade goods, spread a split muffin with a tablespoon of peanut butter and enjoy it with a cup of fat-free milk .

Also Check: How Does Protein Help The Body Lose Weight

Start Your Day With An Omelet

Eggs are one of the best ways to get protein into your diet. Theyre not vegan-friendly, but they are vegetarian-friendly. Theyre also paleo and Atkins friendly, along with many other diets out there. So, its time to stock up on them in your kitchen.

Yes, eggs used to get a bad reputation. They were full of cholesterol, but it turns out that they are full of good cholesterol. You can lower the amount that you get, too, by only using the egg whites. The yolk is the bit with the worst stuff in .

Its worth starting your morning with an omelet. You can cook it all in one pan and use as many vegetables as you want. Just use two or three eggs with some chopped peppers, mushrooms, and onions.

You can also add some ham or bacon if you want to add more protein to your omelet. If youre going to use meat, make sure its the lean varieties.

Drink Your Protein On A Morning

Smoothies do offer an excellent and quick way to start the morning. One of the best things about them is that you can make them the night before and keep them in the fridge overnight. Just pull them out and drink your breakfast.

Do watch out with smoothies. While they are good, you can consume more calories than you need. Our bodies dont quite register that were full right away because were not chewing the food. We also have a habit of throwing far more portions of fruit and vegetables into smoothies, meaning that we get more than we need.

Smoothies tend to be high in fiber, but you can add the protein by using milk instead of water. Youll get plenty of calcium this way. You can also add peanut butter to add more protein to your morning!

Dont forget about some crushed nuts and seeds to your smoothies for the added protein.

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Drink A Glass Of Water

Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water , participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day would burn an extra 17,400 calories over the course of the year. That’s a weight loss of approximately 5 pounds!

“Staying hydrated is essential to your health and weight loss goals, but sometimes it can get lost in the shuffle of a busy day,” says Amy Shapiro MS, RD, CDN of RealNutritionNYC. She suggests that you make it a habit to drink at least one glass before you leave for work.

Not sure how much water you should be drinking? Here’s How to Make Sure You’re Drinking Enough Water.

Make A Protein And Health Carb Breakfast Burritos

The BEST High Protein Breakfast To Gain Muscle Fast

Breakfast burritos are quick and simple. They can be made the night before and then heated up in the oven before you need to rush out the door. You can eat them anywhere at all.

But they get this bad reputation because of the most common ingredients added to the breakfast burritos. Well, its time to make some changes and add a few deliciously healthy ingredients instead.

Why not try some sweet potato and black beans? The sweet potatoes will give you the healthy carbs while tricking your brain into thinking youre enjoying something sweet. At the same time, the black beans will give your body the high protein that they need.

To top this off, this is a vegan-friendly breakfast, as well as allergy friendly and in some cases Atkins friendly. Its also easily adaptable to make it paleo friendly.

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Balance That Protein With Good Carbs And Fiber

“The protein and fiber are what’s going to fill you up, and fats help with satiety,” says Kaufman. She adds that both fats and protein break down slower in the body, keeping you full for longer. The carbohydrates are what is going to give you the energy to get through your day as they are stored as glycogen, our first line of energy.

“You can find them in foods like bananas or whole grains,” she says. Plus, did you know that fiber is The #1 Thing To Eat Every Day To Lose Weight For Good?

Lemon Poppyseed Yogurt With Blueberries

This lemon poppy seed yogurt is sure to brighten your day. The addition of the lemon curd adds extra body to the yogurt and a tartness that really brings out the flavors in the blueberries. And those things you typically find on bagels? Poppy seeds are a great source of oleic acid, a monounsaturated fat that helps to lower LDL and increase HDL levels in the blood, which can ultimately help prevent coronary artery disease and strokes.


Stir together yogurt, poppy seeds, and lemon curd. Top with granola and blueberries.

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Why I Love Breakfast

There is the obvious fact that I love breakfast foods. Whether its cookie dough overnight oats, a stack of paleo banana pancakes or paleo sweet potato pancakes or some gluten free Greek yogurt waffles, I love it all and could eat breakfast all the time, for every meal. BUT, for those of us who are working to overcome disordered eating and get our normal hunger cues back, eating breakfast is a super important part of this! Eating very soon after we get up shows our bodies that food is coming and allows our bodies to begin trusting us again and allows them to start having normal hunger and fullness cues!

I personally did not start to get my cues back until I started incorporating breakfast back into my life and getting a good dose of protein to start the day really helped!

Peaches And Cream Yogurt Parfait

High Protein Breakfast Ideas for Kids

This classic summer dessert gets a flat-belly makeover with a dose of bloat-banishing ginger. Chunks of juicy peaches, sweet honey, and creamy yogurt are the perfect accompaniment for the nutty flax seed and spicy ginger. And when it comes to fighting off cell-damaging free radicals, leave it to the peaches. This fruit packs plenty of beta-carotene, the carotenoid that gets converted to cancer-fighting vitamin A in your body.

INGREDIENTS:1 tbsp honey

HOW TO MAKE IT:Grate fresh ginger into a cup of yogurt with honey, stir to combine. Top with peaches and flax seeds.

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Add Some Spice To Your Scrambled Eggs

Lets stick with the scrambled eggs for this breakfast recipe. Its the eggs that make these breakfast ideas so simple and quick to make.

Eggs tend to miss out some taste. They can be bland if just eaten on their own, so its time to add some spice to your day. While you get the protein, the spices have also been linked to helping with weight loss, which makes them worthwhile adding to your diet.

Add some cherry tomatoes cut in half to your scrambled eggs. These just help to add a little juice and some fiber to the start of your day. Like with the idea above, you can add some toast to help create a more filling start to the day.

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

Read Also: What Foods Have More Protein

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!

Related: Masala French Toast Recipe& How to Make Zucchini NoodlesAdvertisement

Mix Cheese With Your Scrambled Eggs


Another idea with the eggs is to scramble them instead. Again, you can do scrambled egg whites if you want to keep the calories to a minimum. One option is to have two full eggs and two egg whites to get more on your plate without the extra calories.

Cheese is an excellent way to get some protein. But isnt cheese bad for the waistline? Its not too bad, but you do need to eat it in moderation. There are some fats in cheese, but we still need some fat in our diet even when were losing weight! Cheese is also full of dairy, which means it has calcium and vitamin D for healthy bones and teeth.

Make your scrambled eggs with some spinach and kale. Then add some shredded cheese and allow to melt within the eggs.

Dont forget to add some toast on the side. You will have a filling breakfast within 15 minutes, and it will have all your food groups in one meal! On top of this, you get a warm breakfast when you thought you were going to have to put up with just fruit and yogurt!

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