High Protein Breakfast Ideas
Is breakfast really that important? The short answer is, yes! Breakfast sets the tone for the rest of the day. In fact, some of your cravings at night can be linked back to what you ate when you first woke up. There was a small study that showed that boys that were fed a high-glycemic breakfast ate up to 81% more calories throughout the remainder of the day than when they were fed a low-glycemic breakfast.
That leads us into the longer answer – yes, it is that important, but the type of breakfast is key. Specifically, making sure that your breakfast is packed with protein will help make you feel full longer and have a ripple effect on your cravings for the rest of the day.
Here are some simple solutions to our most common breakfast mistakes:
Oatmeal
Oats are a great source of fiber and a healthy way to kick off your day. However, without any added protein your breakfast may not have much staying power (read: scrounging around the break room at 10am). Here are some great protein sources to pair with your oats:
- Nuts/nut butter
- Hemp hearts
Almond Butter Oatmeal Recipe
Find recipe at: https://taracoleman.com/recipe-almond-butter-oatmeal/
Smoothies
Smoothies are a great way to sneak in lots of nutrients to kick start your day. However, a common mistake is to add in too many fruits and forget the protein altogether. Shoot for 1 serving of fruit and add some of these great protein sources:
- Protein powder
- Plain Greek yogurt
- Nuts/seeds (if you have a high powered blender)
Blood Sugar Stabilizing Smoothie Recipe
Find recipe at: https://taracoleman.com/5-healing-smoothie-recipes/
Eggs
Ok, so you may be thinking that eggs already have protein, and that is 100% correct! The problem is that we typically serve it on an excess of bread or potatoes or under a heavy sauce. Although none of those things are bad, it is a missed opportunity to start your day full of nutrients. Trade in the starchy carbs for filling veggies and consider adding these boosters for more flavor and protein to your omelet:
- Shredded chicken (or other leftovers from the night before)
- Feta (or other flavorful cheeses)
Shredded Chicken with Baked Eggs & Salsa Recipe
Find the recipe at: https://realfoodbydad.com/shredded-chicken-with-baked-eggs-and-salsa/
Vegan
Sometimes vegans can get the short end of the stick when it comes to protein-based breakfasts. However, if you get a little creative you can find that there are great plant-based options that are packed with protein. Try adding:
- Tofu
- Quinoa
- Black beans/lentils
Southwest Tofu Scramble Recipe
Find the recipe at: https://minimalistbaker.com/southwest-tofu-scramble/
