Dinner is usually the best time for protein., while filling our plates with meats, beans, fish and dairy products. But if you’re going to hit your protein goal for the day (which, for the record, is 0.8 grams per kilogram of body weight for sedentary adults), you might want to start with breakfast.
Protein at breakfast not only keeps you full until lunch and promotes recovery from a morning workout, but eating earlier in the day can have other amazing benefits as well. A to study in young women found that those who ate a high protein breakfast they were less likely to snack late at night. Other research in overweight and obese young people found that adding extra protein to their first meal of the day prevented body fat gain.
Maybe it’s time to rethink the protein potential of breakfast! Still, most of us aren’t up for grilling a steak or chicken breast right away. So what foods make a convenient, high-protein breakfast? These 7 are a great start. Keep reading, and for more, do not miss 28 High-Protein Breakfasts That Keep You Full.
Protein per 1 large egg: 6 grams
The centerpiece of many breakfast burrito and morning omeletEggs are one of the most obvious options for adding protein to breakfast. They’re inexpensive, easy to cook in ways that won’t bore you, and have a savory flavor that goes well with just about anything.
Then there’s the fact that each little white orb comes with 6 grams of protein! By scrambling or poaching just two eggs, you’ll consume 25% of the daily value for 50 grams. As an animal product, eggs are also classified as a “complete” protein, meaning they contain all of the essential amino acids your body must obtain from food.
Worried about the cholesterol in eggs? The research on the impact of eggs on heart health is in constant evolution. If you have high cholesterol, talk to your doctor about how often you should eat them, and try combining them with high-fiber, nutrient-dense foods like green leafy vegetables, whole-wheat toast, or fresh fruit.
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Protein per 1/2 cup of cottage cheese, 1% fat: 14 grams
All dairy contains protein, but not all cheeses are created equal when it comes to this macro.
Because curd high ratio of casein to whey, it turns out to be an inexhaustible source of protein. Some brands of cottage cheese have around 10 grams per serving, but try Organic Valley’s low-fat varietycontaining 15 grams, and only 100 calories, per ½ cup!
At breakfast time, mini curds require minimal effort to prepare. Spread cottage cheese on a bagel or toast (all bagel condiments are a tasty addition) or mix in your favorite berries for a quick, high-protein, high-fiber meal.
Protein per 7 oz container of Greek yogurt: 20 grams
Another dairy choice, Greek yogurt earns its protein cache. Case in point: a small 5-ounce container of Natural Greek yogurt 2% from Fage it comes with a considerable size of 15 grams. Like cottage cheese, the Greek version of this dairy product gets its epic protein content from higher levels of casein than traditional yogurt. And while some people avoid dairy for fear of fat, research shows that, due to its satiety factor, milk proteins could help with weight loss and improve overall metabolic health.
Need some inspiration to go Greek for breakfast? Try freezing Greek yogurt with maple syrup and dried fruit for a delicious “crust,” add some to overnight oats.
Protein per 3 oz serving of smoked salmon: 16 grams
When you look for salmon in any food, you probably know you are making a good choice. These fatty fish are loaded with brain-boosting omega-3s, immune-supporting vitamin D, and, of course, protein.
On the other hand, after getting out of bed on a busy weekday, you may not be thinking about browning a salmon fillet. For breakfast, try the smoked salmon. A 3-ounce serving provides 16 grams of protein, just 1 gram less than the 17 you’d get from the same serving of regular salmon. Precooked slices can easily top muffins, mix into a scrambled egg, or make a unique breakfast sandwich you won’t find at most drive-ins.
Protein per 1/4 cup of oatmeal: 6 grams
Most of us (justifiably) associate protein with animal products like meats and dairy, but certain grains also contain respectable amounts. You can count oatmeal as a solid protein source. Gram for gram, steel cut oats are typically the highest protein choice, with about 6 grams per quarter cup.
In addition to having a lot of protein of its own, oats can be a vehicle to get even more of this macro from tasty supplements. Consider a protein upgrade from nuts like almonds or walnuts, a swirl of Greek yogurt, or even a scoop of protein powder. Or, for added convenience, have pre-made overnight oats as Mush’s Vanilla Almond Crunchthat has almonds already mixed in.
Protein per 2 tablespoons of peanut butter/almond butter: 7 grams
The possibilities for nut butter at breakfast are almost endless. In addition to the usual peanut butter mix on toast, you can spoon a tablespoon of nut butter into oatmeal, smoothies, muffins, or snack balls. When you do, you’ll increase your protein intake. Two tablespoons of both peanut butter Y almond butter They contain about 7 grams of protein.
a schemer to study in the British Journal of Nutrition it even found that, in obese women, eating peanut butter for breakfast helped control blood sugar and appetite throughout the day. As you choose your perfect nut paste, simply check the labels to make sure you’re not getting any added sugars or fats. A quality peanut butter needs only two ingredients: peanuts and salt.
Protein per 1 cup of cooked quinoa: 8 grams
Quinoa for breakfast? Don’t hit it until you’ve tried it! We predict this super-nutritious grain could become a new breakfast trend, as it’s high in protein (8 grams per cup), fiber, folic acid, copper, iron and zinc. (Plus, its mild nutty flavor is perfect for a palate-pleasing start to the day.)
If you’ve made a big batch for dinner, save the extra quinoa for the next morning by sprinkling it over a yogurt parfait or even an omelet. Or consider making a quick quinoa porridge from scratch, cooking the grains on the stovetop with milk and cinnamon until they resemble oatmeal.
