Whether you practice delayed eating or believe in eating first thing in the morning, breakfast is still the meal that breaks your fast every day. But what's so special about protein, anyway and why eat it during your first meal?
Protein helps build muscle, fuel our bodies, and can help you lose or stabilize your weight. Studies show that a high-protein breakfast group lost 3.9% of their body weight (about 2.4 kg or 5.3 lbs), while the lower-protein group lost only 0.2% (0.1 kg or 0.2 lbs) ( 23 ).
Protein can also help speed up your recovery after a workout and help build lean muscle. The results could lead to noticeable gains and a smarter, more effective way to work-out.
When it comes to mealtime, protein can look like beef, chicken, and meat, but there are other ways to get more of it into your diet. Make your breakfast count with power-packed protein ideas to fuel your day and provide the nutrition and flavor you need for a satisfying, productive day.
Greek Yogurt Parfait
Greek yogurt is brimming with nutrients and contains roughly 15 grams of protein per 6-ounce serving. Create your own easy protein parfait by layering Greek yogurt with fresh berries, a drizzle of honey, and some crunchy granola for added texture. Beyond protein, this healthy breakfast is rich in probiotics, fiber, and antioxidants.
Eggs, Any Way You Like Them
Eggs are the superstar staple of a good breakfast and are loaded with quality protein. You'll get roughly 6 grams of protein per egg. They're also highly versatile and can be scrambled, fried, poached, or served over-easy. Add in even more protein by making a spinach omelet and a sprinkling of turkey bacon.
If you're not a fan of just plain eggs or need some variety, try a breakfast burrito. Fill a whole-wheat tortilla with freshly scrambled eggs, black beans, diced tomatoes, and shredded cheese. Roll it up for a portable, protein-packed breakfast. It's also a great way to add more healthy fats to your day with diced avocado for a dose of healthy fats.
Smoked Salmon and Cream Cheese
Dress up your usual breakfast experience with a simple whole-grain bagel smeared with cream cheese and topped with slices of smoked salmon. It's high in protein and contains a great source of omega-3 fatty acids for brain health. Scramble up a side of eggs for a breakfast that's amplified with protein.
If you're not into eggs or are vegan, tofu offers a replacement that can mimic texture and flavor. Sauté your tofu with onions, bell peppers, and spinach, and season it all with turmeric and a pinch of black salt to give it more of a classic egg taste.
Peanut Butter and Banana Whole Grain Toast
Get nostalgic with old-fashioned peanut butter and banana toast. Grab a slice of whole grain and toast it generously before spreading with peanut or nut butter. Add banana slices for a decadent taste that adds more nutrition to your day. Just remember not to go overboard on peanut butter and nut butter varieties. They add in tons of protein, but also pack in more calories to your day.
Cottage Cheese with Fruit
Cottage cheese is often overlooked as a protein source, but it's a valuable source with about 14 grams per half-cup serving. It's also relatively low in calories and filled with B vitamins, calcium, and selenium, which could aid in cell damage recovery and muscle building. Pair it with your favorite fruit, including diced peaches, berries, pineapple, peaches, or berries, and a drizzle of honey for a sweet and savory combination.
Quinoa Breakfast Bowl
Quinoa isn't just for lunch and dinner; it also makes an excellent protein source for breakfast. Cook up some Quiona in almond milk and top off with chopped nuts, dried fruit, and a sprinkle of cinnamon. It's a twist on the traditional breakfast and provides long-lasting energy compared to your go-to cereals and pastries.
Who says pancakes can't be healthy? Whip up a batch of protein pancakes with a scoop of our Whey Protein powder right into your pancake mix. Skip the syrup and top them off with a dollop of Greek yogurt and fresh fruit for added protein and a natural sweet taste.
Protein smoothies are a classic way to start the day with tons of nutrients. Blend your favorite frozen berries, bananas, and almond milk. Add in some spinach and kale and a scoop of whey protein powder. You can drink it on the way to work and freeze the rest for an after-dinner dessert.
Protein-enhanced breakfasts help fuel your day and keep you going, even after a hard workout. Ready to infuse more protein and nutrition into you and your family's day? Start shopping for our supplements or comprehensive health programs to pick up organic greens, multivitamins, probiotics, and more.