Most people are not consuming the right amount of iron, not to mention fiber. This is why consuming protein in the morning goes beyond just protein. Protein takes time to digest, making you feel full longer. So when you consume protein in the morning, you can avoid the mid-morning hunger pangs.
Research has also shown that a high-protein breakfast can support weight loss. A study revealed that participants who took a high-protein breakfast with only 12 grams of protein every meal, making them completely filling breakfast ideas.
Why Should You Consume a High-Protein Breakfast?
When your body breaks down protein into amino acids, one of the amino acids triggers the increase of the gut hormone peptide YY. This is the hormone that sends a signal toward the brain telling it that you’ve had your fill. This enhances satiety and at the same time helps with weight loss. Aside from these, protein also reduces the body’s absorption of carbohydrates. This helps to keep the blood sugar levels even. This does not only lessen your storage of fat. It also keeps your muscles toned.
Moreover, new research has revealed that consuming a wider variety of proteins can lower blood pressure while a high-protein diet is often linked to healthy aging. Protein is also known to boost alertness. It helps to stabilize insulin and blood sugar levels. This means that with enough protein in the morning, you will have the focus and energy to help you last the entire day.
What Amount of Protein Do You Need at Breakfast?
The ideal protein amount to be consumed at breakfast is 30 grams, according to nutrition researchers at Purdue University. However, according to registered dietitians, 15 to 20 grams of protein at breakfast is an excellent goal for losing weight and managing hunger.
It is also recommended to start at 15 grams of protein every meal if you like to see some results at the gym. Muscle mass maintenance gets the best support from taking an even amount of protein the whole day. An example of this would be two hard-boiled eggs, two tablespoons of nut butter, and a half cup of oatmeal.
The Best High-Protein Breakfast Food and Meal Ideas
You can be creative with your high-protein breakfast meals. You simply have to be aware and cautious of the calories.
Oatmeal Muffins
Homemade muffins are made up of eggs, oats, fruit, and protein powder. These are great for those on the go, and they are easy to pack. These protein muffins may be flavored with various fruits like blueberries, apples, bananas, and pumpkins. You may have this paired with a spoonful or two of nut butter for you to have additional protein.
Cottage Cheese Bowl
Low-fat cottage cheese is a good option for high-protein breakfast food, which a lot of people overlook. It has a taste, cost, preparation, and nutritional value that make it a good addition to your high-protein breakfast options. You can simply have a cup of cottage cheese, and 1/4 cup of black beans, and for toppings, you can have paprika, salt, tomatoes, and pepper.
Minty Quark Shake
Quark is a German-style yogurt. It is almost like Greek yogurt but has more protein. It also comes with a cheesecake-like texture. Quark has a thicker consistency which makes it great for making a decadent and creamy protein shake. You can make one of these by having 1/2 cup Quark, ¼ cup cucumber, 1/4 cup of milk, a couple of mint leaves, and a pinch of salt.
Crunchy Scrambled Eggs
You can have your scrambled eggs raised to a higher level by adding two tablespoons of seeds such as sunflower, pumpkin, and flax. Add four chopped cherry tomatoes and 1/4 cup of arugula to two scrambled eggs. This meal will give you protein, flavors, and fiber, as well as a satisfying crunch to the usual breakfast meal.
Improved Avocado Toast
Avocado toast has been popular breakfast food for a good reason. It offers a good dose of fiber and fats. This can be greatly improved. You can give it a boost of its nutritional value by adding one cooked egg and 1/4 slice of avocado on top of a whole grain toast. You may also sprinkle a tablespoon of nutritional yeast. This will give you more filling protein and B vitamins.
Breakfast Pizza
You can start your day with the ultimate breakfast bread as your base. This is a fiber-dense whole-wheat English muffin. You may use salsa for sauce. You may then add ham, cheese, and eggs to add flavor and substance and of course lots of protein. This can replace an 800-calorie breakfast sandwich. Plus, it’s exciting to say you had pizza for breakfast.
Peanut Butter Overnight Oats
During busy mornings, you certainly need a protein-packed breakfast meal. Overnight oats are a good option. Peanut butter overnight oats can be very versatile. You can use a lot of topping options like nuts, dried fruit, fresh fruit, and whatever it is that you desire. You can also find many options for peanut butter overnight oats recipes.