3 High Protein Breakfasts Ideas to Boost Your Health, Nutritionist Says
If you are starting your day with a sugary muffin or a bagel and cream cheese and wondering why you feel like taking a nap by 10:00, you are in the right place. Starting your day with a protein-rich breakfast can be a powerful way to help manage energy, keep you satisfied until lunch, and even manage mood swings. Protein is one of the three macronutrients that make up the majority of our diets, along with carbohydrates and fat, and it serves some pretty vital functions.
Protein can be found in every cell of your body," says Amy Shapiro, MS, RD, CDN and founder of Real Nutrition. "Eating protein helps to maintain these cells, helps muscle and tissue repair and growth, and aids digestion and hormone balance." Eating protein can additionally help you feel full for longer and balance blood sugar levels, which means when you start your day with a high-protein breakfast you can say goodbye to that midmorning energy crash that has you reaching for a second (or third) cup of coffee. Shapiro recommends beginning out with a goal of consuming 0.8 grams of protein per kilogram of bodyweight per day (keeping in mind that one kilogram is equal to 2.2 pounds). This number isn't one-size-fits-all, however, and could go up or down based on your activity level, your health, and your nutritional goals. (If you are including protein at every meal, feeling satiated after eating, and have stable energy levels to fuel your daily activities, you probably don't want to be calculating your daily protein intake unless you're trying to reach specific health or fitness targets.)
Starting your day with a dose of protein can also set you up for success mentally. According to Shapiro, avoiding that blood sugar crash (and the constant snacking that usually comes along with it) will help you not only feel nourished and full for longer, but help you stay clear-minded and energetic. So no matter if you're fueling up for a workday, a morning at the park with your kids, or a workout, you can not go wrong eating a high-protein breakfast.
Eggs are a beloved breakfast food in general, and an excellent healthy choice when trying to get in an extra dose of protein in the morning. "Eggs are rich in choline and vitamin D and are complete proteins," says Shapiro. "One egg includes 7 grams of protein, so if you make an omelet with two eggs and lots of veggies, you'll have 14 grams of protein paired with fiber, vitamins, and minerals—a great way to start your day."
Another reason Shapiro is such a fan of eggs? They're an easy breakfast option to get almost anywhere, restaurants, delis, roadside diners—they're pretty much always on the menu.
Greek Yogurt With Chia Seeds and Raspberries
If you're more of a sweet than savory breakfast kind of person, this one's for you. "Greek yogurt provides 14 grams of protein per serving, which will help to keep you satisfied. Pair it with chia seeds (healthy fat and 5 grams of plant-based protein) and the fiber from antioxidant-rich raspberries," explains Shapiro. It's additionally easy to pull this one together rapidly (without any pots and pans to clean).
Peanut Butter and Banana Sprouted Toast
This healthier twist on peanut butter and jelly keeps the classic flavors, but ups the nutrition value. "Sprouted toast provides 5 grams of protein from the grains and seeds," says Shapiro. Pair that with heart-healthy fat and lean protein from the peanut butter (or any nut/seed butter you have on hand), and you will stay full and satisfied all morning. "The fresh fruit adds fiber and natural sweetness without excessive sugar," she adds.
Originally published: Yahoo