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.
Greek Yogurt Blueberry Muffins
Its a bakers trick to throw yogurt into your pastries because the yogurt adds some moisture and fluffiness to the muffins.
These muffins are high in protein because of all the Greek yogurt they contain, but also low in sugar so they wont make you crash right in the middle of the day.
Adding blueberries helps sweeten them up while also adding an antioxidant boost to help you stay healthy.
This is a great muffin recipe to make for extra batches and eat throughout the week.
When youre on the go, its easy enough to just grab one or two out of the fridge or freezer before heading out.
High Protein Desserts You Can Have For Breakfast
If you want to remain fresh and energetic for the entire day, you need to consume healthy foods in the morning. One should eat breakfast that contains high proteins, carbohydrates, vitamins and other nutrients. By consuming foods that particularly contain high protein, one can avoid weight gain and high cholesterol levels.
Dieticians suggest a breakfast that contains at least 35 grams of protein. Well, there are many foods that make up a high-protein breakfast. One can go for lean ground beef, white eggs, Greek yogurt, or Whole Wheat Muffins. And if you a bit more taste, you can the following healthy desserts. In this article, I have shared 5 protein desserts that you must consume in your breakfast:
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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.
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
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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.
Exogun Dreampro And Fitness Recovery
If you practice sports, are a runner, or fitness enthusiast, youve most likely experienced muscle soreness and stiffness. ExoGun is designed for athletes to treat soft tissue, boost circulation, improve range of movement, and speed up muscle recovery.
Over 1,000 NFL athletes and Olympians have used this device for delayed onset muscle soreness and post-training relaxation.
But why does this device receive so much praise from the fitness community? Lets start with the basic features.
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Yeast Infection During Pregnancy
This may go unnoticed but if the likelihood of you having a yeast infection during pregnancy then it is really important to avoid eating cake until its really gone.
Consuming an excessive amount of sugar while at the same time you lack probiotics will cause a breeding ground for vaginal infections during pregnancy.
Yeast infections on pregnant women can be really annoying, uncomfortable, and painful. Fortunately, there are some natural and safe ways how to get rid of a yeast infection while pregnant.
Strawberry Rhubarb Baked Oatmeal
Remy Park / Veggiekins
Packed with protein, fiber, and plenty of other nutrients, oats are one of the healthiest ways to start your day. This protein-rich baked oatmeal from Remy Park at is loaded with flavor thanks to strawberries and rhubarb. Pro tip: Make this during some free time on the weekend so your weekday breakfasts are sorted before Monday even rolls around. It’s also a great option for weekend brunch. Seriously thoughwhy wait to get into a restaurant for brunch when you can have this amazing dish without leaving home?
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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
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.
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How To Pull Off A Complete Breakfast Fast
Our favorite breakfast-in-a-hurry recipes are combos of the delicious foods above that don’t require fancy prep. Here are some GH Nutrition Lab go-tos:
- Avocado toast on 1 to 2 slices sprouted grain bread with fresh arugula, two eggs and everything bagel seasoning
- 1 cup unsweetened Greek yogurt with 1/3 cup low-sugar granola and 1/2 cup fresh berries
- 3-egg white omelet with chopped veggies, 2 Tbsp. lite Mexican-Style cheese blend, 1/4 cup salsa and 1/2 sliced avocado
- Chilled overnight chia pudding
- 1 lite whole wheat english muffin with 2 Tbsp. almond butter and 1/2 cup mashed raspberries
- 1/2 to 1 cup cooked oatmeal with 1/2 cup milk of choice, plus 2 to 3 Tbsp. mixed nuts and 1 cup chopped fruit
- 2 frozen 100% whole-grain waffles with 2 tablespoons peanut butter and 1 sliced banana
- 12 to 1 roasted sweet potato with 12 tablespoon nut butter, plus sliced apple, pear or banana
No matter what your peference, incorporate as many of the following ingredients into your breakfasts as possible:
Bananas help you fill up and come in their own portable packaging. Their folate and vitamin B6 aids in the production of serotonin, which can help improve mood and reduce anxiety. The soluble fiber also helps lower cholesterol by removing it from your GI tract and preventing it from moving into your bloodstream . For an extra heart-healthy kick, slice bananas on top of morning oats with a tablespoon of chia seeds or walnuts.
How Much Protein Do We Need Each Day
How much protein you need each day is based on how much you weigh. That makes sense bigger cars need more gas. The recommended dietary allowance for protein among adults is 0.8 g protein per kilogram of body weight per day . However, international expert groups have questioned whether this amount of protein is optimal to prevent age-related loss of muscle mass.
Our skeletal muscles reach peak mass in our third decade of life. As we get older, muscle fibers reduce in size and number, a process that gets faster in the later years of life. If you are not thinking about age-related loss of muscle mass, you should be. Called sarcopenia, the loss of muscle mass associated with normal aging, especially the later years of life, is linked to an increased risk of frailty, falls and loss of independence in older adults . And while you are not likely thinking about preventing falls in midlife, you may be noticing a decline in your muscle mass and a slower metabolism. Your body is changing. Your body is aging.
A combination of dietary protein intake along with exercise helps to maintain healthy muscle and prevents the decline in muscle mass as we age. Experts recommend that adults over 50 years get more like 1 1.2 g protein/g/day to maintain muscle mass .
How much protein is recommended per meal? Around 0.4 g protein/kg/meal, or somewhere around 20-30 g protein/meal.
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Chocolate Protein And Almond Chia Bowl
Chia puddingchia seeds and plant milk is a great plant-based swap for yogurt, says registered dietitian and Daily Harvest nutritionist DJ Blatner. This chocolate and almond chia bowl from Daily Harvest contains protein-rich hemp seeds alongside chia, almond butter, pea protein, and cacao, giving you 12 grams of protein per serving, or 24 grams of protein per container.
Cottage Cheese With Fruit
Theres a reason cottage cheese is thought of as a slim-down staple: A half-cup delivers 12 grams of protein. Its a source of leucine, an amino acid thats an important building block for muscles. Choose a low-fat, no-sodium-added version, and pair it with fruit, or add it to your morning smoothie or oatmeal.
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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.
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:
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Denver Style Potato Skillet With Turkey Ham
Quite possibly the best option on this list, this hearty skillet is from the experts at My Alli. Packed with turkey ham, potatoes, peppers, and cheese, its sure to make you full and ready for anything your day has coming at you. Best of all, with only 10 grams of fat and a whopping 24 grams of protein, this may well be the healthiest and tastiest meal you have this week.
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.
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Black Bean And Vegetable Burritos
If you prefer a savory dish in the morning and want to have a flavor-packed meal, try this black bean and vegetable burrito.
It has all the classic Mexican flavors that you get from a breakfast burrito and its just as good when its cold for lunch or dinner.
The best part is, not only is it packed with flavor, but its also pretty good for you.
You can always add some meat to your burrito to give it even more protein.
Stick with a Mexican chorizo sausage to get even more flavor for your taste buds.
Poached Egg And Avocado Toast
This poached egg and avocado toast recipe is a classic.
Its one of those protein foods for breakfast that youll be adding to your regular rotation.
The recipe is simple because all you need is a poached egg, some avocado, and a slice of toast.
You can have it on its own, but you could always add a few strips of bacon for some added flavor.
Its great to have this dish even when youre short on time because its so easy to prepare and get out the door.
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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!
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.
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