A light breakfast can be great, but you might feel hungry just a few hours later. Since many agree breakfast is the most important meal of the day, you should eat foods that will keep you energized for hours. If you’re wondering how to achieve this, the answer is protein.
Let’s look at different ideas for a high-protein breakfast that will help you jumpstart your day.
Eggs
Many nutritionists advise eating eggs for breakfast. Affordable, rich in nutrients, and easy to prepare in many ways, eggs tick all the boxes.
Eggs are beneficial for our health due to numerous reasons:
- They contain vitamin D that keeps our bones strong and healthy.
- They contain choline that improves liver and brain function and contributes to the overall health of the whole metabolism.
- They are significant sources of zeaxanthin and lutein that are good for eye health.
Why should you eat eggs for breakfast? With over six grams of protein in each one and zero carbs and sugar, eggs are the perfect breakfast food.
A 2020 study proved this by conducting an experiment. The participants were given either eggs and toast or cereal and orange juice for breakfast. According to the results, participants ate 300 fewer calories for lunch after eating eggs and toast than those that ate cereal. These participants also reported not feeling hungry up to four hours after breakfast and having fewer sugar cravings.
One of the best advantages of consuming eggs for breakfast is that you can prepare them in countless ways. For example, you can make an omelet with eggs, cheese, and vegetables. That way, you’ll get a high-protein breakfast and intake some healthy veggies along the way. Mushrooms, peppers, and onions pair perfectly with eggs as well and will give your meal a delicious aroma.
We recommend you combine the omelet with a few other ingredients, and you’ll feel full and energized for hours to come. To add carbohydrates and fiber to your egg meal, eat whole-grain toast.
Greek Yogurt
Greek yogurt is another popular high-protein food. Unlike other yogurts, Greek yogurt doesn’t contain whey and has less sugar, which results in a creamy and thick texture.
It contains about 10 grams of protein per 100 grams. In addition to being rich in protein, it contains plenty of other nutrients beneficial for our health:
- It contains calcium and protein that improve bone health.
- It’s rich in probiotics significant for our gut health.
- It contains vitamins B12 and B2 that contribute to a healthy liver and support the nervous system.
Since it’s versatile, Greek yogurt can be combined with numerous different foods. Keep in mind not to turn your breakfast into a sugar bomb that will give you energy only for a short period.
Here are some ideas on how to make a well-balanced protein breakfast with Greek yogurt:
- Make a Greek yogurt breakfast bowl – Combine Greek yogurt with fresh fruits, chia seeds, granola, or dark chocolate. The possibilities are endless, and you can create a nutritious and visually appealing breakfast in just a few minutes.
- Make a Greek yogurt smoothie – If you’re taking breakfast with you, the most practical solution is to make a smoothie. Add peanut or almond butter, frozen fruits, oatmeal, or cinnamon, and enjoy it on the go.
Juice
If you like drinking juice in the morning, we advise you to try grapefruit or orange. These fresh juices are an excellent source of vitamin C and plenty of other nutrients that have significant health benefits.
You’ll Feel Full for Hours
With high-protein breakfasts, you can forget about having to snack several times to make it to lunch. The foods we’ve discussed are not only high in protein, but they contain plenty of valuable ingredients beneficial for our health.
Keep in mind that moderation is key, and consuming too many eggs or Greek yogurt can have negative effects. For the best results, combine them with fruits, veggies, and other healthy foods.
