Grilled Blueberry & Peach Sandwich
The beauty of this dish is that its not only nutritious and super-simple, its a budget-friendly pick. The cost of ingredients is estimated at just over $1.50 not bad, considering all the goodness youre getting. The protein comes from cottage cheese, which will get bubbly and creamy when cooked on the skillet. While not specified, I strongly encourage you to go for a whole-grain bread.
Lean Meats Like Turkey Bacon Are A Crunchy Way To Include Protein In Breakfast
Including a wide array of proteins in one’s diet each day is optimal, and animal sources of protein are especially necessary since they are complete proteins. Full of all the amino acids required for the body to make its own proteins, healthy cuts of meat and fish can be part of breakfast.
For those that cannot forgo greasy bacon, consider the healthier alternative – turkey bacon. Turkey bacon can be both satisfying in flavor and texture, and is a good way to start the day off with protein.
Benefits Of High Protein Breakfasts
There are many benefits to eating breakfast in general, but if you can get in a good amount of protein in the morning there are even more!
- Stay fuller longer protein actually helps you stay fuller longer so that youre not starving all morning!
- Increases muscle mass the more muscle you have, the more calories you burn at rest. Heck yes!
- Boosts immune system protein actually helps you create a better immune system to protect you from illness. Eat up!
Also Check: Does Cottage Cheese Have Protein In It
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
Egg And Black Bean Quesadilla
This fiesta of egg and black beans provides a whopping 24 grams of protein per serving. Beans also include a healthy dose of fiber, which helps you feel full for longer. Many people dont get even half the amount of fiber recommended in one day, which is between 38-40 grams. One serving of these quesadillas provides about 35% of the daily amount of fiber.
Skill level: BeginnerStart to Finish: 30 minutesPrep: 15 minutes
1 avocado, medium diced
Nutrition Information Calories: 477 Total Fat: 24 grams Saturated Fat: 9 grams Protein: 24 grams: Carbohydrates: 45 grams Sugar: 2 grams Fiber: 13.5 grams Cholesterol: 238 milligrams Sodium: 700 milligrams
Recipe and photo by Tina Gowin Carlucci, RD, CDN of Gowin Nutrition.
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Oatmeal Is A Hearty Source Of Protein For Breakfast
Oatmeal is a good example of a grain that contains protein and is readily available in the breakfast aisle of the grocery store. Rolled oats can be made with milk instead of water to add even more protein.
Today, more people are appreciating the nuttier flavor of steel-cut oats compared to rolled oats. Whichever type of oat is preferred, oats can be used in recipes for pancakes, muffins, protein bars, protein shakes, as well as a traditional bowl of oatmeal.
To add additional flavor and color and even more protein to a warm bowl of oatmeal, add:
Give Your Alarm A Label
A recent study published online in Health Promotion Practice found that people who received regular text reminders of their daily “calorie budget” made the healthier eating choices. Smartphone users can customize morning alarms with labels, but a good old-fashioned sticky note could do the trick! Post motivating reminders of your health and fitness goals in places where you’ll see them in the morning, like your bathroom mirror.
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Egg Sandwich With Pastrami And Swiss
Protein Punch: 27 gramsYou’ll Need: Butter, pastrami, eggs, milk, salt, pepper, low-fat Swiss cheese, whole-wheat English muffins
While most breakfast sandwiches are filled with protein-packed meat, that doesn’t always mean those ingredient choices are the best in terms of calories or even your daily energy. In this recipe, we choose our ingredients with more care. The combination of pastrami and Swiss has long been confined to the realm of the lunchtime deli counter, but we think it works beautifully with soft scrambled eggsâespecially because pastrami trounces both sausage and bacon in the calorie department. Give it a try.
Get our recipe for our Egg Sandwich With Pastrami and Swiss.
Black Bean And Vegetable Burritos
Turn your mornings Mexican with this delicious recipe thats full of spicy, zesty flavor.
Ideal for vegetarians or anyone looking for more nutritious breakfast options, this hearty burrito is packed with peppers, beans, juicy tomatoes, corn, and cheese.
If youre tired of dry, boring cereal, liven things up with this colorful plate of yum.
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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!
Sweet Potato And Black Bean Burritos
This sweet potato and black bean burrito is as healthy as it is tasty.
You can use any kind of beans you want, but black beans have a great savory taste that goes well with sweet potatoes.
The best thing about this recipe is that since its low in carbs, it will fill you up all day long.
Top it off with some eggs to get a little extra protein in there.
Read Also: How Much Protein Do I Need Daily
What Are Some Healthy Higher Protein Breakfast Options
What does 30 grams of protein for breakfast look like? An average breakfast of a cup of cereal, milk, banana and half cup of juice provides about 13 grams of protein, according to a 2010 report from the Egg Nutrition Center.
If you only eat something like a croissant and coffee for breakfast, protein intake could only be a few grams. An amount of protein for breakfast providing around 30 grams of protein could look like 1 egg + 1 egg white scrambled, 1 piece of Canadian bacon, 1 ounce of cheese, 1 English muffin, ½ to 1 cup of fruit and 1 cup of low fat milk.
Maybe getting 30 grams of protein for breakfast sounds like a bit much for you. Start shifting your protein intake gradually, and remember you are not just adding food, you are shifting some protein from a usual dinner amount.
If you have a smaller food intake, try getting 20-25 grams of protein per meal.
Americans are used to eating something with eggs in the morning whether they are scrambled, over easy or as an omelet. Making an egg dish the night before so it can easily be heated up the next morning can be a time saver.
Also, keep in mind to add in a fiber source like fruits and vegetables for a rounded meal option.
Greek yogurt is higher in protein compared to other yogurts and can help you reach 20-35 grams of protein especially when its paired with some nuts and fruit. Cottage cheese is another dairy source that can be common for breakfast.
Mediterranean Sweet Potatoes And Poached Eggs
The super foods found in this recipe are endless. Sweet potatoes have been shown to help reduce belly fat, while eggs are brimming with muscle-building protein. Theres also olives with heart-healthy unsaturated fat and feta cheese with calcium and protein.
Skill level: BeginnerStart to Finish: 40 minutesPrep: 20 minutes
4 cups sweet potatoes, spiralized or cubed into small pieces8 large eggs1 tablespoon apple cider vinegar4 tablespoons green onion, thinly sliced4 teaspoons kalamata olives, chopped8 tablespoons low-fat feta cheese, crumbled4 teaspoons parsley, minced
Instructions:1. Preheat the oven to 425 and spray a non-stick cookie sheet with cooking spray.2. Spread sweet potatoes out on the cookie sheet. Spray the top of the potatoes with cooking spray and lightly season with salt and pepper. Roast for 10 minutes, then gently stir. Roast another 10 minutes until potatoes are softened and lightly browning.3. In a medium-sized skillet add 2 of water and add vinegar. Bring the water to a gentle simmer over medium heat. Crack eggs and gently add to the pan. Allow to simmer to the desired doneness. We like the yolk runny, so 5 minutes often works for us.4. Place ¼ of the sweet potatoes in a circle in a bowl leaving a place in the middle for the eggs. Place eggs in the middle, then top with remaining ingredients.
Recipe and photo from Superfoods at Every Mealby Kelly Pfeiffer by Fair Winds Press, an imprint of Quarto Publishing Group.
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.
Should You Drink A Protein Shake Before Or After A Morning Workout
If you favor morning workouts, you may be wondering when you should have your shake: before or after your sweat sesh. The answer? Whatever works best for you.
The research is still out on whether or not protein or specific amino acids the building blocks of protein consumed before exercise can help with post-exercise recovery, Maguire says. That said, digestion and exercise sometimes dont mix, so its a good idea to give yourself an hour or so between your shake and your workout.
When it comes to protein timing, total daily intake may matter more than how you plan your protein around exercise.
But Don’t Drink Too Much Caffeine
Plenty of studies indicate that caffeine can boost your metabolism in the morning. But Shapiro says that guzzling coffee and other caffeinated drinks all day could work against you. Caffeine is a natural appetite suppressant. If you’re constantly consuming it, you may not eat much until you get home for dinner. “Not eating enough throughout the day can make your metabolism sluggish,” she says. “By the time you eat dinner, instead of immediately using that food for energy, your body is aggressively storing it as fat, just in case it will be deprived again.”
The Best Foods For A High
The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:
- nut butter
- protein powder
Read on to discover nearly three weeks’ worth of mouthwatering high-protein breakfasts that deliver exactly what your body needs for breakfast. Combine that with these best-ever ways to boost your metabolism and you’ll reach your body goals in no time!
Protein Punch: 24 gramsYou’ll Need: 2% Plain Greek Yogurt, fresh strawberries and blueberries, sugar, mint leaves, granola
Not only is this recipe great for breakfast, but it’s so decadent, you could even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per serving while 7 ounces of Greek yogurt contains 20 grams of protein.
“Greek yogurt has double the protein compared to traditional yogurt due to the straining process,” says Amidor. “In addition, it is low in lactose and a fermented food which provides live, active cultures that may act as probiotics and keep the gastrointestinal system healthy.” All the more reason to dig in!
Get our recipe for Greek Yogurt Parfaits.
Protein Payout: 24 gramsYou’ll Need: Black beans, eggs, feta cheese, salsa, avocado, cumin, lime, hot sauce, salt, pepper
Get our recipe for Black Bean Omelets.
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Tomato And Asparagus Quiche
Sometimes you just need a delicious quichelightened, of course! Using low fat milk, low fat cheese, and piling on the vegetables and lean meat helps jack up the protein to 18 grams per serving while keeping the calories and saturated fat within reasonable limits.
Skill level: BeginnerStart to Finish: 1 hourPrep: 15 minutes
1 pre-made pie shell, frozen5 eggs3/4 cup low fat milk1 cup low fat shredded cheese3/4 cup low sodium deli ham or turkey1/4 cup cooked asparagus, chopped 1/4 cup chopped cherry tomatoesSalt and pepper to taste
Instructions:1. Pre-heat the oven according to pie shell package directions.2. Prepare the pie shell according to package directions.3. In a large bowl, beat eggs and milk until well mixed.4. Add remaining ingredients and stir until combined.5. Pour into pie shell and place on a cookie tray to catch any possible overflow.6. Cook for 40-45 minutes or until the pie is set and does not jiggle
Nutrition Information Calories: 293 Total Fat: 16 grams Saturated Fat: 5 grams Protein: 18 grams: Carbohydrates: 18 grams Sugar: 3 grams Fiber: 1 gram Cholesterol: 175 milligrams Sodium: 871 milligrams
Recipe and photo by Robin Plotkin, RDN of Robins Bite.
Effects On Weight Loss
Studies show that increasing your intake of protein can benefit weight loss through several mechanisms.
For starters, it can increase your metabolism, which can bump up the number of calories that your body burns throughout the day (
One study in 27 people showed that consuming higher amounts of protein for 12 weeks led to greater feelings of fullness, decreased late-night cravings, and less preoccupation with food, compared with a control group .
However, while protein may help support weight loss, its important to consider the other ingredients in your protein shake.
Although ingredients like nuts, seeds, dark chocolate, and nut butter may be healthy and nutritious in moderation, theyre also very calorie dense and could cause weight gain if consumed in high amounts.
Moderating your intake of these ingredients can help keep the calories from stacking up and turning your healthy protein shake into a high calorie indulgence.
Increasing your intake of protein could support weight loss. However, some ingredients in your protein shake may be high in calories, which could lead to weight gain.
Recommended Reading: Will Eating High Protein Diet Help Lose Weight
Chuck Out Your Sugary Cereals
There’s no sugar-coating it: Sugar wreaks havoc on the body. Consuming too much of the white stuff can lead to obesity, which often causes other health problems like diabetes and heart disease. And many cereals pack more sugar into one bowl than you’ll find in a Boston Kreme Donut!
To make matters worse, many popular varieties like Frosted Flakes and Fruity Pebbles are also laced with Butylated Hydroxytoluene or BHA , ingredients that are banned in the UK, Australia, New Zealand, Japan, and much of Europe because they are thought to be carcinogenic. So you’ll want to steer clear of these Unhealthiest Cereals on the Planet.
Dont Overload On Calories During Other Meals
Protein shakes for breakfast can help you fuel up without packing on calories, but you should still make sure that youre paying attention to how many calories you consume during other meals. Its easy to accidentally binge during lunch or dinner and take in more calories than necessary. Dont ignore your bodys nutritional needs, but also take care not to overconsume.
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Protein Its Whats For Breakfast
What is Breakfast?
Breakfast is unique because it breaks a time of fasting . You are considered a breakfast eater if you eat your first meal of the day following your longest period of sleep, within 2 to 3 hours of waking and if your meal contains food or beverage from at least one food group. Your breakfast should provide at least 15% of your total daily caloric needs.
Should You Eat Breakfast?
Approximately one in five Americans are breakfast skippers. Skipping breakfast, as part of time-restricted eating patterns, such as intermittent fasting, has become increasingly popular as a weight management strategy. However, scientific evidence to support this is lacking. Many scientific studies have shown that breakfast skippers are at an increased risk for weight gain and chronic disease.
A study comparing breakfast eaters to breakfast skippers found that those who ate breakfast had a decrease in appetite, improvement in healthy food choices and improved sleep quality. In addition, a study published in 2018 compared the effects of breakfast and dinner skipping in adult men and women. The study revealed that breakfast skipping, but not dinner skipping, negatively impacted the bodys ability to control blood sugar and insulin.
Research suggests that breakfast is important, but simply eating breakfast may only be half the battle. The true victory comes when you eat a high-quality breakfast packed full of protein and nutrients.
A Balanced Breakfast with Protein