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Is breakfast the most essential meal of the day? Others argue that breakfast has little or no influence on weight or may even hinder weight loss.
Regardless, many of us are reluctant to abandon breakfast, and for good reason. After a lengthy period of not eating while we sleep, our bodies are literally famished and eager to “break the fast” Breakfast foods that are high in fiber and/or protein can help prepare our bodies and minds for the day ahead. This becomes a problem when we’re in a hurry and select a breakfast sandwich from a fast-food restaurant, which lacks morning sustenance.
What Amount of Protein is Required for Breakfast?
So, what does a nutritious morning protein intake look like? “I generally recommend 15 to 30 grams of protein per meal for most healthy adults, but this can vary depending on age, activity level, underlying health conditions, or if someone is recovering from surgery or burns,” explains Cording.
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Try to consume breakfast within 90 minutes of rising up. “This is somewhat arbitrary, but you really don’t want to get too far into the day without eating breakfast,” says Mastela. Studies indicate that consuming first thing in the morning promotes longevity and a healthy circadian rhythm6.
Top 10 Protein-Packed Breakfast Ideas
Your protein consumption will be determined by your body type, weight, and fitness objectives. A decent rule of thumb is to consume at least 0.8 grams of protein per kilogram of body weight. Do you need some motivation? Try one of these ten protein-rich breakfast recipes.
1. Eggs with Cottage Cheese Scrambled
Add cottage cheese to scrambled eggs for a simple, protein-rich entree. The outcome is eggs with greater than 17 grams of protein per serving!
2. Frittata with Cottage Cheese, Eggs, and Sausage
Frittatas are typically filled with eggs and cheese, making them high in protein. The addition of cottage cheese and chicken sausage elevates this recipe to the next level. It is also overflowing with flavor and protein!
3. Savory Cottage Cheese Serving Dish
This is one of my go-to breakfasts because it is extremely nutritious and simple to prepare. Cottage cheese is garnished with fresh vegetables and zesty spices. Simple, vibrant, and absolutely delectable.
4. Frittata Cacio e Pepe with Lemony Yogurt and Arugula Salad
This recipe combines two popular Italian dishes: cacio e pepe (pasta with black pepper and parmesan cheese) and frittata (baked eggs). It’s high in protein since it contains eggs, cheese, and Greek yogurt. It’s a fun protein-heavy spin on several classic Italian dishes.
5. Protein Chia Seed Cereal in 15 Minutes
If you’re looking for a vegan high protein alternative, this dish couldn’t be easier. Berry, chia seeds, almond milk (or any other sort of milk), and protein powder are the only components. To make it plant-based, add pea protein.
6. Turkey Bacon, Cottage Cheese, and Veggie Egg White Muffins
Make these high-protein Egg White Muffins ahead of time with turkey bacon, cottage cheese, and vegetables for a quick breakfast on the road. They are wonderful when topped with cheddar cheese!
7. Banana Nut Protein Oats
This protein-packed serving of oatmeal is sweetened with ripe bananas and a hint of maple syrup. Vanilla protein powder and egg whites are used to add additional protein and make the oats creamy.
8. Mushroom-Spinach Eggs Scrambled
Eggs are a prominent ingredient in high-protein breakfasts, which goes without saying. In addition to being high in protein, eggs pair well with vegetables and other nutritious ingredients. This dish contains mushrooms, spinach, and shallots, as well as some cheese. It is extremely nutritious but tastes like something you would order at an enjoyable restaurant.
9. Zoats or Zucchini Oats
The combination of zucchini and cereals may seem unusual, but trust me when I say that it works wonderfully! Imagine a slice of zucchini bread in the guise of oatmeal. Due to the incorporation of egg whites, it is both enjoyable and nutritious.
10. BLT Egg Sandwich
But for breakfast? A BLT? Who could possibly say no to that? This is essentially a bacon, lettuce, and tomato sandwich with the addition of a fried egg. And it tastes just as amazing as it sounds.
