The Ultimate Cauliflower Waffle Breakfast Sandwich
This game-changer might be best for weekend brunches, but I love the genius use of cauliflower crumbles in the waffle. More veggies = more goodness. Another perk: Waffle directions include gluten- and grain-free options. Then, these waffle wonders are stuffed with protein-rich fried eggs, along with a bit of bacon, cheese and avocado. Youre welcome.
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.
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.
Recommended Reading: Can You Lose Weight By Only Drinking Protein Shakes
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.
Greek Yogurt With Chia Seeds And Raspberries
If you’re more of a sweet than savory breakfast kind of person, this one’s for you. “Greek yogurt provides 14 grams of protein per serving, which will help to keep you satisfied. Pair it with chia seeds and the fiber from antioxidant-rich raspberries,” explains Shapiro. It’s also easy to pull this one together quickly .
You May Like: Can I Buy Whey Protein With Food Stamps
Best Whey: Naked Nutrition Peanut Butter
Do you hate reading through ingredient lists on the back of protein bars wondering when you’re going to run into a sketchy ingredient or something you know you should avoid? Us too. Which is why we’re giving extra points to Naked Nutrition’s Naked Bar. This protein bar is made of just five fully transparent ingredients . Fuel your active lifestyle with this grass-fed whey protein powered bar.
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.
Recommended Reading: Bulkpowders Protein
What Kind Of Carbohydrates Should I Eat
Complex carbohydrates that are rich in fiber and minimally processed are your best choices – particularly for breakfast. Fiber helps to slow the rate at which glucose enters the bloodstream, which can help to achieve good blood sugar control. Fibrous foods keep you full and can aid in reducing bad cholesterol. Carbohydrates rich in fiber include fruits, vegetables, legumes , and whole grains. The American Heart Association says that a diet rich in whole grains can help to reduce the risk of heart disease.
Why Are Familiar Breakfast Foods Not Great For You
Simply put, to the cells in your body, a bowl of cereal, or a bagel, or a piece of toast, or a muffin are all no different than a dessert. Processed carbohydrates and sugars cause blood sugar and insulin levels to rise. The insulin easily ushers all that sugar into your fat cells, where it becomes stored energy, also known as body fat.
The animal fats in bacon, sausage, and butter can glom up arteries and lead to heart attacks and strokes. The salt in cured meats and other processed foods causes us to retain water and pushes the blood pressure up. This is all a recipe for weight gain, obesity, high blood pressure and cholesterol and eventually, heart disease.
Don’t Miss: Protein Treatment For Natural Black Hair
Best Overall: Rxbar Chocolate Sea Salt
If you want to feel like you’re eating a decadent salted brownie while meeting all your protein needs, you’ve met your match with an RXBAR. Dubbed a favorite by many of the experts we spoke to, Natalie Rizzo, MS, RD, an NYC-based Registered Dietitian, particularly likes the simplicity of ingredients: “RXBAR does a nice job of making bars out of recognizable ingredients. They are very straightforward on their packaging and tell you that each bar contains dates, nuts, egg whites, and flavors. My personal favorite is the Chocolate Sea Salt, and I find that the 12 grams of protein really keeps me full.”
Best For Women: Health Warrior Organic Pumpkin Seed Bars
“Pumpkin seeds are a great source of plant-based protein, essential fatty acids, and minerals like zinc, iron, and magnesium,” says King. And these nutrients are particularly important for women’s health. “Zinc plays a crucial role in hormone balance. It has anti-inflammatory properties that help ease period pain, it helps to balance excess androgen levels that are often seen in PCOS, it helps to clear the skin, plays a vital role in thyroid hormone synthesis, and helps ease the stress response. Magnesium plays a role in regulating blood sugar and insulin levels, in the production of hormones, supports the thyroid, and calms your nervous system to help ease the stress response.” Plus, as women are more prone to osteoporosis, adding magnesium-rich pumpkin seeds to your diet will help the formation and maintenance of healthy bones.
Read Also: Can You Get Protein Powder With Food Stamps
Spinach Egg White Wrap With Feta
This spinach and egg white wrap with feta is just like the Starbucks classic.
You can make it less expensive at home and its a good way to save yourself some time if you want something quick.
You can also have more control over the ingredients that go inside your wrap, so youre not leaving anything to chance by just grabbing something from the drive-thru.
Just keep in mind that this recipe is for one single serving, so if you need to make more youll have to do some math.
This wrap is a healthy choice you can get in the morning that will still keep you full till lunch.
Why You Want To Include Protein In Your Breakfast
1. Protein is important for developing and maintaining lean muscle. If you save your protein intake for later in the day, your body doesnt have enough time to use it. Including protein in your breakfast insures your muscle maintenance is at its best.
2. Protein is fuel for your metabolism. If you choose a protein rich breakfast you will burn more calories throughout the day.
3. Protein helps you feel full for longer so youre able to avoid that midday snack as well as make better food choices. So if weight loss is a goal, you will be well on your way if you start your day with a protein rich breakfast.
Don’t Miss: Can Collagen Supplements Cause Headaches
The Benefits Of Eating A High
What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that you’ve eaten your fill, enhancing satiety as well as promoting weight loss.
That’s not all. Protein also slows down the body’s absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.
Vanilla Almond Chia Pudding
Chia seeds are packed with protein and fiber, but that’s not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from Danielle Judson, RDN: Combine 3 tablespoons chia seeds with 1 cup unsweetened almond milk , 2 tablespoons almond butter, 1 teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you’ve got breakfast pudding to go.
Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber
Also Check: Can You Buy Pedialyte On Food Stamps
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
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.
Read Also: Premier Protein Sweetener
Eating Proteins At Breakfast Is The Best Time For Building Strong Muscles
TOKYO, Japan Breakfast is already called the most important meal of the day, but a new study is giving people even more reason to chow down in the morning. Researchers in Japan have discovered that when people take in certain nutrients is just as important as what they eat. Specifically, consuming rich sources of protein earlier in the day helps to build stronger muscles than eating them at night.
Proteins are an essential part of a healthy diet. Foods like meat, poultry, nuts, beans, and even certain fruits and vegetables all contain what the body needs to build muscles and promote growth. However, the study finds our bodies metabolize protein differently depending on our internal biological clock the circadian rhythm.
Researchers studying the concept of chrononutrition or the importance of when you consume nutrients found that mice eating protein in the morning displayed increased muscle size and function than mice having protein at night. The team confirmed their results in a group of women over the age of 65 as well.
Chocolate Peanut Butter Porridge
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
Recommended Reading: Do Special K Protein Bars Make You Gain Weight
Q: How Often Should You Eat Protein Bars
A: Following on from the above, if you are working out regularly and using a protein bar to re-fuel after strenuous exercise or to give you a quick boost before you start an intense session, then use them in line with your workouts. After training your body is depleted of amino acids and many other essential nutrients so if you need to get a quick protein hit to boost your muscles before fatigue and depletion set in, grab for your bar.
Paleo Breakfast Fried Rice
This one-pan recipe will definitely help you switch up your morning breakfast routine, and it might even tempt you to have breakfast for dinner!
Made with cauliflower rice instead of the traditional grain, its suitable for those whove adopted a paleo or Whole30 diet. The veggie-packed dish gets its flavor from ingredients like mushrooms, as well as bacon, garlic, and red pepper flakes.
Youll get about 7 grams of protein from each 1-cup serving of rice. For the perfect protein-packed meal, eat a slightly larger serving of rice and choose 2 eggs as a topping.
You may suffer from breakfast boredom at some point or another. Its so easy to get stuck in a rut, making the same quick meal every day. However, you dont have to sacrifice taste and variety if youre in a time crunch!
With ingredients like black beans and eggs, this quick recipe for Mexican stuffed sweet potatoes gives you 12 grams of protein to fuel your day! Increase the amount of beans or eggs, or incorporate cheese, to get even more protein.
Top it off with some healthy condiments, or use 1 ounce of plain Greek yogurt as a sour cream substitute, and youve got a delish and different breakfast meal.
Recommended Reading: What Is Premier Protein Sweetened With
How Much Protein To Eat Per Day
Most of us arent getting enough protein each day. Its recommended to get about .8g of protein for every 1 kg of body weight that you have for the average sedentary person. For very active people, the recommendation goes up to 1.2 -2 g per kg. You guys know I am not about rules or counting macros, so these are just general guidelines and should not be obsessed about!
Easy Tofu Breakfast Tacos
If you arent into eggs, this simple tofu scramble is a great vegan alternative. A serving of tofu has 9 grams of protein even more than an egg! And if concerns about soys safety are on your mind, rest assured. The American Institute for Cancer Research says up to two servings of soy foods, including tofu, soy milk, and edamame are safe, even for breast cancer survivors.
You May Like: Best Protein Treatments For Natural Black Hair
Why The Best High
Eggs are inexpensive and nutrient-dense. Remember that old advertising campaign that proclaimed eggs as “the perfect food?” It wasn’t far off the mark.
At only 70 calories each, these nutrition bombs are loaded with cell-strengthening vitamins and minerals, and good fats, as well as 6 grams of muscle-repairing/building protein. With no sugar and zero carbs, eggs pretty much check all the boxes for a top-notch weight-loss food.
What’s more, “eggs help promote satiety,” says Manaker, “and the data show that energy intake following an egg breakfast is significantly less versus consuming a non-egg breakfast.”
The research Manaker points to is a 2020 Australian study where overweight and obese people were given one of two breakfasts, either eggs and toast or cereal with milk and orange juice, over the course of two days separated by a week. The researchers found that when the participants ate the egg breakfast, they consumed around 300 calories less at lunch than the cereal eaters did. The high-protein eaters also reported feeling less hungry four hours after the meal than when they breakfasted on mostly carbohydrates. Also, their cravings for sweets were greatly reduced after the high-protein meal.
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.
Recommended Reading: How To Eat For Fat Protein Efficient Metabolism