A protein-packed breakfast can satisfy your appetite and help you eat healthier all day long. Here’s how to make your favorite morning meals more nutritious and more filling.
Your morning meal may not contain enough protein
According to interesting research published in the International Journal of Obesity, participants who ate a high-protein breakfast ate 26 percent fewer calories at lunch than those who ate a calorically identical meal with less protein. The nutrient helps your gut release peptide YY, a hormone that nudges your brain to realize, “Hey, I’m full.” The Recommended Daily Allowance (RDA) of protein for women over age 19 is 46 grams; for men, it’s 56 grams. This is what happens when you don’t get enough protein.
Basic breakfast: Milk and cereal
High-protein idea: Some cereals are loaded with protein, and some have very little. Some good options: Kashi GoLean Original, which has 13 grams of protein and 10 grams of constipation-curing fiber per serving; Bear Naked Fit Almond Crisp, which has 7 grams of protein and 7 grams of fiber; and Barbara’s Bakery High Fiber Original, which has 5 grams of protein and 10 grams of fiber per serving. See a list on fitsugar.com of healthy options that contain at least 5 grams of protein and 5 grams of fiber per serving. For even more of a boost, sprinkle an ounce of dry-roasted sunflower seeds for 5 more grams of protein as well as the anti-aging vitamin E.
Basic breakfast: Egg and cheese on a roll
High-protein idea: Choose a breakfast burrito with beans, or try this easy recipe from huffingtonpost.com for 25 grams of protein in your morning meal from the eggs and beans. Fill a corn tortilla with two scrambled eggs, 1/4 cup diced sautéed onions, and 1/4 cup of black beans. Then top with a tablespoon of pico de gallo (or more to taste).
Basic breakfast: Butter or jelly on toast
High-protein idea: Swap butter for 2 tablespoons of peanut butter or almond butter, which adds about 8 grams of protein to your meal. Since processed nut butters can be sneaky sources of sugar and other unhealthy ingredients, look for a super-short ingredient list (like the nut, and maybe some salt, according to SELF.com). Here are the best plant-based protein sources.