High Protein Breakfast Ideas
Many people struggle to get a balanced meal to start out the day. We’ve all likely heard that breakfast is the most important meal of the day; and it is true that if we skip breakfast, we aren’t setting ourselves up for success for the day. The food we eat in the morning influences our brain chemistry (we’ve touched a bit on that gut-brain connection in past blogs) and how our bodies function throughout the day. We should strive for high-quality, high-protein breakfasts to start our day out on the right foot. Protein is powerful at helping manage cravings, and regulating our nervous system. When you start your day with protein you also experience a reduction in cortisol spikes throughout the day. Skipping breakfast (or choosing one high in sugar and refined carbs) does the opposite; it actually creates stress signals in our bodies.
Making time to eat a high-quality breakfast can be a challenge for some and it’s sometimes hard to even know where to start with planning. So, here are some ideas for high protein breakfasts:
Eggs & smoked salmon plate with avocado: 2 eggs, 4 ounces smoked salmon, ¼ avocado, 1 teaspoon butter or olive oil (to cook the eggs). This is about 370 calories and 33 grams of protein.
Yogurt bowl: 1 cup plain 2% Greek yogurt, 1 cup berries, ⅛ cup nuts. This is about 350 calories and 30 grams of protein. (If a cup of yogurt feels like a lot, you could do less and then add some protein powder as well).
Huevos Rancheros: 2 eggs, ½ cup black beans, ½ cup cottage cheese, ¼ avocado. This is about 450 calories and over 30 grams of protein.
Tofu bowl: 6 ounces firm tofu, 1 egg, 1 small sweet potato, ½ cup asparagus, ½ cup zucchini, 1-2 tablespoons of a Thai peanut sauce (Wynn’s Kitchen or Sky Valley has great no or low-sugar options). You can also easily make your own by using sugar-free peanut butter as a base and adding ingredients like soy sauce, ginger, garlic, chili powder, and lime juice for a customized flavor. This has about 380 calories and 28 grams of protein.
Making it a habit to have a high-protein breakfast sets us up for success by causing increased satiety and reduced cravings throughout the day. It also helps regulate our blood sugar, supports weight management as well as muscle growth and recovery, to name a few more benefits. So, when making your next breakfast choice, consider how much protein you have on your plate. Your first meal of the day can have long lasting effects throughout your day and on your overall long-term health!
