Avocado And Smoked Salmon Toasts
If youre looking for a healthy eating recipe that feels like an indulgence, try our avocado and smoked salmon toasts a recipe that will get you out of bed in the morning. It also comes in at under 300 calories. Were a little obsessed with avo at olive, so you could also try one of our best avocado on toast recipes.
Cheesy, earthy and filling this simple grilled omelette with garlicky mushrooms and soft melted taleggio is ready in just 20 minutes.
Tracey Raye is health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a masters degree in personalised nutrition. She is passionate about harnessing the power of all things health and well-being, in a way that enhances, rather than limits our lives. She curates our nourishing recipes and collections, and stays abreast of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
Overnight Oats With Nuts
No time to simmer oatmeal on the stove? No problem. You can make a no-cook version in seconds. Mix equal parts oatmeal with milk. Pop it in the fridge, and the oats will soften overnight. In the morning, top it with cinnamon or, for extra protein, nuts or ground flaxseed. You can warm it up in the microwave or enjoy it cold.
Peanut Butter Oatmeal Bowl
This peanut butter oatmeal bowl is a great recipe to have in your back pocket.
Its easy to make and you can taste all the natural flavors of your ingredients without any crazy additives.
Its an easy dish to throw together and tastes great warmed up or cold out of the fridge for breakfast later in the week.
This is one of those high protein breakfast foods that youll find yourself craving during the morning hours.
The best part is that you dont have to just stick with the basic recipe, you can add different toppings to enhance the peanut butter flavor or throw in some fruit for an even healthier dish.
You could even swap out the regular oatmeal for steel-cut oats for an extra protein boost.
If you need a high protein breakfast that can feed an entire family, go with the Bisquick breakfast casserole.
It has everything in there you could want, with eggs, sausage, and cheese.
You can also add extra ingredients like bell peppers or broccoli if you need some more vegetables in your diet.
All you need to do is mix up the ingredients and throw them in a casserole pan straight in the oven.
Mocha Banana Protein Smoothie Bowl
Calling all coffee lovers for this one and smoothie bowl lovers while were at it. Smoothie bowls are light, flavorful, and easy to whip up in a time crunch, as well as a great way to get your protein.
To get closer to 2530 grams of protein, you can make modifications such as:
Anyone can make a good protein pancake.
One serving consists of 5 pancakes and gives you about 28 grams of protein.
Strawberry Banana Granola Parfaits
Parfaits are a perfect way to fit in protein because theyre almost like a smoothie.
And smoothies are already an easy high protein breakfast because all you need to do is toss the ingredients into the blender and its done.
Making parfaits will take more time than that, but its still easy enough for anyone to make without too much trouble.
Strawberry and banana help sweeten your parfait while the granola gives some great crunchy texture.
Youll feel more like youre eating a dessert than breakfast but it will still be good for you!
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Baked Mushroom Leek Frittata
A frittata stores well in the fridge so its worth taking the extra time on the weekend to free up the mornings that follow. This version pairs mushrooms and leeks, a wonderful combo, but just about any veggie will do. I often throw leftover broccoli, zucchini or whatever I have on hand into a frittata.
High Protein Breakfast Foods
What will you eat for the most important meal of the day? Will your breakfast include high protein breakfast foods?
Breakfast is the most important meal of the day because we are going to feed the tummy after a long break of eight to six hours. In addition, all of your bodys functions have been getting great rest during the past 6-8 hours.
Therefore, they are now ready for some fuel to do the jobs they were designed to do. Otherwise, your body slows down all of your systems and leaves you feeling lethargic. That is why you need high protein breakfast foods.
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Peanut Butter Banana Smoothie
Theres nothing like a peanut butter banana smoothie in the morning.
It gets you ready and is packed with healthy fats and fiber to keep you full for a couple of hours.
You can even add in some protein powder if you want something thats going to really help power your breakfast and fuel your muscles for the day.
Chia seeds are also great because they add some texture not to mention, they provide tons of nutrients like calcium and iron.
You can also make an entire blenders worth and then pour some for yourself in the morning.
High Protein Breakfast Cereal
High protein breakfast cereals include a high protein diet. This includes many grains that are packed with amino acids and micronutrients. Even in small amounts these vitamins and minerals are essential to keep your body healthy.
For overall health, fibrous foods are equally important along with high protein diet. A lack of fiber can result in constipation. Therefore, high protein diet combined with cereals and added fiber is considered the best option for overall health. Adding high protein cereals to your breakfast diet is certainly one of the best ways to get the benefits of protein without having to add too much high fat or sugar. Moreover, the high protein diet should not be continued for more than six months at a stretch as the body may become biologically used to the diet and the expected results are not noticed.
A low carb and high protein breakfast is considered the best option when trying to lose weight. This type of diet includes fruits and vegetables. But this cant be continued for a long period because by reducing carbohydrates, the body can lose antioxidants and nutrients needed for fighting diseases. Reducing carbohydrates intake can also increase the risk for diabetes, cancer and heart problems. The signs of old age develop at a quicker rate and also the bodys natural immune system functions may suffer leaving the body vulnerable for external and internal damage.
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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.
Pb Banana Protein Flatbread
A high-fiber flatbread is a blank canvas to create almost anythinguse it to protein pack your breakfast. Toast a high fiber flatbread for 3 to 4 minutes. Combine 3 tablespoons powdered peanut butter , 1 tablespoon vanilla protein powder , and 1/2 packet stevia, adding 2 to 3 tablespoons water and stirring until it’s spreadable but not runny. Spread mixture onto the flatbread and top with a 1/2 a banana, sliced, and a sprinkle of cinnamon.
Per serving: 200 calories, 19 g protein, 5 g fat, 22 g carbs, 8 g fiber
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Farmers Market Open Face Sandwich
Though all of these breakfasts were picked with an eye toward protein, as a dietitian, I cant help but get excited by veggies. Thats a big draw here, along with the smoked salmon, which brings an extra bit of protein and some good-for-the-body-and-brain omega-3 fats. Though the recipe calls for making your own vinaigrette, I admit that Id probably just use a bit of oil and vinegar instead.
Greek Yogurt With Fruit
Depending on your brand, Greek yogurt is a fabulous source of protein. 1 cup contains 17-24 grams of protein. You can buy it, but you can also make homemade greek yogurt here!
Quinoa! Tastes like a grain, but its a seed- therefore a good source of protein! This high protein breakfast has 10 grams of protein per serving.
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Turmeric Quinoa Breakfast Bowls With Peppers And Kale
Quinoa and eggs are the main protein sources here, but onions, peppers, and, of course, turmeric also provide lots of flavor.
If you add 2 eggs to your quinoa bowl, youll get about 26 grams of protein overall.
Protein Oatmeal Or Proats
“Oatmeal is amazing for its versatility and heart health benefits but it’s light on protein,” Harris-Pincus says. “An easy fix is to microwave an egg right in. To do it, add 1/2 cup milk of choice, 1/3 cup rolled oats and a tiny bit of salt to a medium microwavable bowl and stir. Cook 1 min and 30 seconds, stir in a beaten egg, and microwave for another 30 to 45 seconds.” Want something extra? Go ahead and add desired toppings such as berries, chocolate chips, nuts, or seeds.
Per serving with 2% milk: 174 calories, 11 g protein, 1 g fat, 15 g carbs, 1 g fiber
Adding Protein To Your Morning Bowl Is A Smart Choice
If you wake up famished or are prone to afternoon slumps, you may be lacking protein as a fuel source in your morning routine. Starting the day with a balanced breakfast helps us feel energized, satisfied, and in a better mood throughout the morning, says Malina Malkani, RDN, of Rye, New York, creator of Solve Picky Eating.
While most Americans get enough protein overall, per Harvard University, many start the day off with carbohydrate-heavy breakfasts like granola, cereal, and pastries, jamming protein into only lunch and dinner. Thats a mistake, says Karen Ansel, RDN, the Syosset, New Yorkbased author of Healing Superfoods for Anti-Aging. Unlike carbs or fat, the body cant store protein, so we need to consume it at regular intervals throughout the day, says Ansel. By spreading out your protein intake throughout the day rather than consuming it all in one sitting, research in the June 2014 Journal of Nutrition showed youll recover better after exercise, among other benefits.
According to the U.S. Food and Drug Administration , the average person should shoot to get 50 grams of protein per day. For someone on the smaller side, Id recommend 15 to 20 g of protein per meal breakfast, lunch, and dinner and 20 to 25 g for someone who is larger, Ansel says. To figure out the best amount of protein for your individual health, consult a registered dietitian nutritionist, because age, gender, and factors like pregnancy can affect how much protein you need.
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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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:
Are Cheerios Good For Keto Diet
For followers of any of these regimens, traditional packaged cereals are strictly out of bounds not only sugary childhood favorites like Cinnamon Toast Crunch and Lucky Charms, but also healthy varieties such as Cheerios and Raisin Bran, which are made from grains and heavy on carbs (17 grams and 38 grams
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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.
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!
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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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Why Cutting Out Carbs Is Bad
When you completely cut carbohydrates out of your diet, you could put yourself at risk for nutrient deficiencies if you dont replace those nutrients with other food sources. For example, Koff points out that about 70% of Americans dont get enough magnesium, an important mineral that cells need to turn off stress.
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The Importance Of Protein
Protein is a macro nutrient and its one that plays a lot of roles in our body. It helps build muscles and aid in muscle recovery, it helps repair all our cells and tissues and helps us make enzymes, hormones and other body chemicals. Its an important building block of bones, muscles, cartilage, skin and bones! And it also helps with satiety meaning we feel fuller and more satisfied for a longer period. This is because it takes protein has a more rapid affect on the hormones that affect appetite.