8 High-Protein Breakfasts You Must Try!
Many people have a hard time getting around 1g of protein per pound of body weight. The truth is, you should start your mornings with healthy high-protein breakfasts. Now, they don’t have to be some huge cooking adventure before you head out to work, but many high-protein breakfasts can be made in advance so that all you need to do is grab and go in the morning while on your way to work or school.
Throw away your alarm clock and toss out your bland morning shake. These 8 high-protein breakfasts are so good they’ll be enough to get you up and going!
When you’re trying to fit more protein into your diet, eating just whole foods can be a jaw-tiring, stomach-filling challenge. In search of more high-protein items to increase their daily protein intake, many people make the right choice of supplementing with quality protein powder. Where they often go wrong, however, is in their approach.
I see too many people fall into the cycle of chugging bland protein shakes in between equally bland meals of chicken and broccoli. Eventually, they end up hating the thought of having to slam down another shake to hit their macros. If you’ve fallen into this trap—or feel yourself teetering near the edge—the athletes of MET-Rx and I are here to help you switch things up and find the best alternative uses for your favorite protein powder!
Related Article: Should You Eat Breakfast or Skip Breakfast? The Debate Continues
If you’ve been slamming a shake for breakfast, consider this high-protein breakfasts article your protein salvation. Jump out of bed in the morning and give one of these absolutely delicious high-protein breakfasts a try. You can even toss in protein tortillas to make a healthy wrap!
Disclaimer: It is recommended that you speak with your doctor before making any changes to your nutrition plan or adding more protein to your diet by including high-protein breakfasts.
How Do You Determine If Items Are Good for High-Protein Breakfasts?
Determining whether items are good for high-protein breakfasts involves considering the protein content of the foods you choose. Here are some general guidelines to help you identify high-protein breakfast options:
- Check Protein Content: Look at the nutrition labels on food packaging to identify the protein content per serving. Foods that are considered high in protein typically contain a substantial amount of protein relative to their overall calorie content.
- Choose Protein-Rich Foods: Include foods that are naturally rich in protein. Some examples include eggs, Greek yogurt, cottage cheese, lean meats (such as turkey or chicken), fish, tofu, legumes (beans and lentils), nuts, and seeds.
- Consider Protein Density: In addition to looking at the absolute protein content, consider the protein density of a food. Protein density is the amount of protein per unit of weight or volume. Foods with higher protein density are generally more effective at providing a significant protein boost.
- Combine Protein with Other Nutrients: While focusing on protein, aim for a balanced meal that includes other essential nutrients. For example, pairing protein with fiber-rich foods (like whole grains or fruits) and healthy fats can enhance the nutritional value of your breakfast.
- Minimize Added Sugars: Be cautious of breakfast items that are high in added sugars, as they may contribute excess calories without offering substantial nutritional benefits. Opt for whole, minimally processed foods when possible.
- Personal Preferences and Dietary Restrictions: Consider your personal preferences and any dietary restrictions you may have. There are various sources of protein, so choose foods that align with your taste preferences and dietary needs.
Why Should You Focus on High-Protein Breakfasts?
Focusing on high-protein breakfasts can offer several benefits. Protein is an essential nutrient that plays a crucial role in various bodily functions. Here are some reasons why you might consider incorporating high-protein breakfasts into your routine:
- Satiety: Protein-rich foods can help you feel full and satisfied, reducing the likelihood of overeating later in the day. This can be beneficial for weight management.
- Muscle Maintenance and Growth: Protein is essential for the repair and maintenance of tissues, including muscles. Consuming a sufficient amount of protein can support muscle health, especially if you engage in physical activities or exercise.
- Metabolism Boost: The thermic effect of food (TEF) is higher for protein compared to fats or carbohydrates. This means that your body expends more energy to digest and process protein, potentially leading to a slight boost in metabolism.
- Blood Sugar Control: Including protein in your breakfast can help stabilize blood sugar levels. This can contribute to sustained energy levels and may be beneficial for individuals with conditions like diabetes.
- Nutrient Intake: Protein-rich foods often come with other essential nutrients, such as vitamins and minerals. A balanced breakfast with protein can contribute to overall nutritional well-being.
- Brain Function: Proteins are made up of amino acids, some of which are precursors to neurotransmitters. Consuming enough protein may support cognitive function and concentration.
Examples of high-protein breakfasts include items like eggs, Greek yogurt, cottage cheese, lean meats, nuts, and seeds. It’s important to maintain a balanced diet that includes a variety of nutrients for overall health.
Remember that individual nutritional needs vary, and it’s advisable to consult with a healthcare professional or a registered dietitian for personalized advice based on your specific health goals and requirements.
Want Better Results? Try These High-Protein Breakfasts
Below are eight of my favorite high-protein breakfasts. They’re so simple to make that even I can make them (and that’s saying something!).
1. Banana Protein Muffins
Let’s start off these high-protein breakfasts with a real treat! Who doesn’t love baked goods in the morning? (No one I know.) This mouth-watering recipe is a favorite from four-time Olympia Figure champ Nicole Wilkins’ kitchen. No need to hit the bakery—or blow your fitness goals—when you can make this tasty breakfast option in your own oven.
2. Pumpkin Vanilla Oatmeal
Eating the same old oatmeal every morning is no fun. Mix things up with Nicole’s new twist on oatmeal. In just five minutes, you’ll have a new love and appreciation for the oats you’ve grown to adore, while being considered one of the most delicious high-protein breakfasts out there!
3. Brownie Overnight Protein Oatmeal
Next on our list of high-protein breakfasts is sort of a set it and forget it recipe. Just when you thought your protein-oatmeal barometer had reached the peak of awesomeness, and that a protein-rich breakfast couldn’t get any better, I’m here to prove you wrong. This chocolate-loaded dish is one of Nicole’s overnight-oat favorites. Add this amazing oatmeal recipe to your breakfast arsenal and pull it out when you’re craving a little something sweet!
4. Protein Pancake Muffins
Any protein breakfast recipe roundup would be seriously lacking without powered-up pancakes. Celebrity chef Gavan Murphy, otherwise known as “The Healthy Irishman,” has whipped up some of the finest-tasting pancake muffins in all of the land. Check out one of his high-protein breakfasts for yourself!
5. Chocolate Peanut Butter Cookies
Who said that in order to stay in shape you had to lay off the sweets? Not in this case! Here’s a cookie recipe from Chef Murphy that uses protein powder and healthy fats to make dessert meet your macros. Start using this treat as your high-protein breakfasts!
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