Dietitians Recommend: 15 High-Protein Foods for an Energizing Breakfast
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“Protein is considered the building block of life,” says Jamy Ard, M.D., co-director of the weight management center at Wake Forest University School of Medicine in Winston-Salem, North Carolina.
Dietitians recommend incorporating high-protein foods into your morning meal to boost your energy levels and keep you full. Eating 15 to 30 grams of protein in the morning can prepare you for a day of balanced energy and fewer cravings. Ready to transform your mornings? Here are 15 high-protein breakfast foods that add energy to your day!
Eggs
Eggs are a timeless breakfast essential, and rightfully so. With approximately 6 grams of premium-quality protein per large egg, they offer an excellent kickstart to your day.
Eggs are incredibly versatile and easy to prepare if you prefer them hard-boiled, scrambled, or in a fluffy omelet. Plus, they’re loaded with essential vitamins and nutrients like vitamin D and choline, which are great for brain health. You really can’t go wrong with an egg-cellent breakfast choice!
Greek Yogurt
Looking for a creamy, delicious way to kickstart your morning? Greek yogurt is your go-to. Offering around 15-20 grams of protein per 6-ounce serving, it’s a powerhouse of nutrition.
Enjoy it plain, or mix it with fresh fruits, nuts, and a drizzle of honey for added flavor and crunch. Greek yogurt is also rich in probiotics, which promote gut health, making it a double win for your breakfast routine.
Cottage Cheese
Don’t underestimate the humble cottage cheese. This dairy delight is filling and versatile, with about 14 grams of protein per half-cup.
Pair it with sweet toppings like berries and a dash of cinnamon, or go savory with sliced tomatoes and a sprinkle of black pepper. Cottage cheese boasts a rich supply of calcium and B vitamins, making it a strong contender for your morning meal.
Protein Smoothies
Protein smoothies are a lifesaver for those mornings when you’re on the go. Blend protein powder, Greek yogurt, or silken tofu with your favorite fruits and veggies to make a nutrient-packed drink.
A single smoothie can offer 20-30 grams of protein, depending on the ingredients. They’re quickly prepared and customizable to suit your taste preferences and dietary needs.
Oatmeal with Protein Add-ins
Oatmeal contains approximately 5 grams of protein per half-cup serving. You can boost its protein content by adding nuts, seeds, or a scoop of protein powder.
Mix peanut butter and chia seeds for a hearty and satisfying breakfast bowl. Oatmeal is a fiber-rich food that helps maintain steady blood sugar levels, ensuring you stay energized throughout the morning.
Turkey or Chicken Sausage
If you love a savory breakfast, consider swapping traditional pork sausage for lean turkey or chicken sausage. These options provide around 14 grams of protein per 2-ounce serving and are lower in fat. Pair them with scrambled eggs or place them on a whole-grain English muffin for a protein-packed breakfast sandwich.
Salmon
Smoked salmon is not just for brunch! With approximately 5 grams of protein per ounce, it’s a delicious and nutritious way to start your day.
For a classic combo, serve it on whole-grain toast or a bagel with cream cheese, capers, and red onion. Smoked salmon is also rich in omega-3 fatty acids, which are great for heart health.
Tofu
For a vegan-friendly option, try a tofu scramble. One serving can provide 10-15 grams of protein, depending on the tofu used. For a flavorful and protein-rich breakfast, crumble firm tofu and sauté with your favorite vegetables and seasonings. Tofu also contributes valuable iron and calcium, enhancing the nutritional content of your meal.
Protein Pancakes or Waffles
Love pancakes or waffles? You don’t have to give them up to get your protein fix. Use protein-enriched mixes or add protein powder to your batter to create a breakfast offering 15 grams or more protein per serving. Top with Greek yogurt and fresh berries for an extra boost.
Nut Butters
Nut butters like peanut, almond, or cashew butter offer about 8 grams of protein per 2 tablespoons. Spread them on whole-grain toast, add them to smoothies, or use them as a dip for apple slices. Nut butters are tasty and rich in healthy fats and fiber, making them a fantastic addition to your breakfast repertoire.
Quinoa Breakfast Bowl
Quinoa is a superfood that contains 8 grams of protein per cooked cup. To create a delicious breakfast bowl, top quinoa with fresh fruits, nuts, and a splash of milk. This gluten-free grain is also high in fiber and essential amino acids, serving as a comprehensive protein source for vegetarians and vegans.
Black Beans
Black beans aren’t just for lunch or dinner. Half a cup provides about 8 grams of protein. Use them in breakfast burritos or tacos, along with scrambled eggs, avocado, and salsa, for a savory and filling start to your day. Black beans also boast high fiber content and antioxidants, contributing to overall health.
Protein Bars
Protein bars are a convenient choice for busy days. Choose bars containing a minimum of 10 grams of protein and low added sugars.
Ideal for a speedy breakfast or mid-morning pick-me-up, they help maintain energy levels. Prioritize bars made with natural ingredients for optimal nutrition.
Edamame
Edamame, or young soybeans, provide about 8 grams of protein per half-cup serving. These little green gems can be a unique addition to your breakfast, whether added to a savory bowl or enjoyed independently. Edamame is also a good source of vitamins and minerals, including folate and vitamin K.
High-Protein Cereals
Some cereals are fortified with protein, offering 10-15 grams per serving. Pair them with high-protein milk like soy or pea milk for an extra protein punch. Look for cereals that are low in sugar and high in fiber to keep you satisfied until your next meal.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information.
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