A protein breakfast is what will provide you with energy for the whole day.
Read on to learn more about the benefits of including protein in breakfast. In addition, you will learn about excellent protein sources and see examples of recipes.
Protein Basics
Protein is one of the three macronutrients along with carbohydrates and fats. There are different recommendations as to how much protein you should consume. Some guidelines recommend getting 10% to 35% of total calories from protein, while others recommend 1.2 to 1.7 grams per kilogram of body weight per day for more active people.
Further research in the field of muscle building shows that the optimal protein intake is at least 1.6 grams per kilogram of body weight per day, divided into four meals, and up to 2.2 grams per kilogram of body weight as the upper limit.
Protein consists of amino acids, nine of which are considered essential, which means that your body cannot produce them on its own and must get them from food. Animal protein contains all the essential amino acids, while vegetable protein most often does not contain the full amount. If you follow an exclusively vegetarian or vegan diet, you will need to plan your protein sources to get enough essential amino acids.
The benefits of a high-protein breakfast
A breakfast with enough protein has several advantages over a breakfast that mainly contains carbohydrates, such as a bagel or toast. Protein helps to maintain a feeling of fullness longer so that you can survive the morning meeting. And in combination with carbohydrates and fats, it helps to maintain a stable blood sugar level.
If you usually skip breakfast altogether or just eat a piece of toast, a balanced breakfast that includes protein can help keep your energy levels more stable.
Consuming the optimal amount of protein is more challenging if you don't eat a lot for breakfast. But getting a good portion of protein in the morning will increase your chances of consuming enough protein throughout the day.
With a more even distribution of protein intake, you can experience greater satisfaction from eating throughout the day in addition to more stable energy levels..
High-protein breakfast Foods
A breakfast that includes protein may look different. Although most people think of meat when considering protein intake, there are many other foods that provide a dose of protein, regardless of whether you prefer salty, sweet, or plant-based breakfast dishes.
While protein is often given a lot of attention, it is still important to consume other macronutrients, carbohydrates and fats, as well as at breakfast for a balanced diet and long-lasting energy. Carbohydrates provide satiating fiber and are the preferred source of fuel for your body, while fats help the absorption of micronutrients, slow down digestion for greater satiety and improve the taste of your meals.
Don't forget to focus on eating a variety of fruits and vegetables for breakfast to improve the quality of your diet and make sure you get enough vitamins, minerals and antioxidants.
Meat breakfasts rich in protein
For those who like a hearty and delicious breakfast, eating meat is a very effective way to fill up with protein in the morning. There are many high-protein meat products that are commonly consumed for breakfast, so you have several options. If you are monitoring your sodium intake, it is important to note that meat for breakfast often has high sodium levels.
Meat breakfast options
Lean sausage for breakfast: 18 g of protein
Ham (low-fat): 14 g of protein
Boiled chicken breast: 20 g protein per 80g
Dairy products and eggs with a high protein content
Dairy products and eggs contain high-quality protein and are popular breakfast foods. Dairy products also contain calcium, vitamin D and magnesium, which are essential for bone health. Fermented dairy options also contain a dose of gut-friendly probiotics that can help improve the balance of intestinal microflora.
Eggs are also very rich in nutrients and contain protein with high bioavailability, which is easily digested and used throughout the body. They also go well with whole grain toast, sources of meat protein, nutritious fats such as avocados, and vegetables such as peppers, spinach, and more mushrooms. Meanwhile, yogurt and cottage cheese go well with foods such as nuts, apples, berries and melon.
Cottage cheese can also be served as a savory option, seasoned with pepper, paprika and cucumber slices. It's also great to add to eggs, high-fiber oatmeal, or serve on top of avocado toast.
Dairy products
Greek Yogurt: 16 grams of protein per 5.5 oz serving.
Cottage cheese: 11 grams of protein per 100 g
Plain yogurt: 8.5 g of protein
Eggs: 6 grams of protein per egg.
Cereals with a high protein content
Although the protein content in a serving is not as high as in meat, dairy products or eggs, cereals can also contain a protein charge. Combining high—protein cereals with other protein-rich foods is a great way to add variety, fiber, and nutrients to your diet.
It's also wise to consume a wide range of protein-containing grains and legumes if you're not eating animal protein sources to make sure you're getting all the amino acids you need for health. Remember that plant-based protein sources usually don't contain all the essential amino acids your body needs.
These grains can be used as flour for making pancakes, waffles, muffins or bread, they can be consumed whole or lightly processed and cooked as breakfast cereals. For example, quinoa can be served in the same way as oatmeal, as a variant of your favorite breakfast with a higher protein content.
You can also toast the grains along with the nuts to make high-protein muesli. Serve them on top of Greek yogurt with fruit for a balanced breakfast.
Grain options
Quinoa: 8 g protein per cup
Oatmeal: 6 grams of protein per cup.
Other High Protein Breakfast Ideas
Breakfast products don't have to be traditional. If you like to eat leftover food for breakfast, the previous day's meal can serve as a way to get a balanced breakfast option. There are also ways to unconventionally serve high-protein foods with sources of carbohydrates and fats to increase the protein content by mixing your typical breakfast.
Tofu, which is usually eaten for lunch or dinner, can be cooked as scrambled eggs to get a high-protein vegetable-based dish, and served with a whole-grain bagel or toast. Some people like to mix leftover steak, cooked minced meat or chicken breast with scrambled eggs and wrap it in tortillas as a breakfast burrito. Egg whites or yogurt can be added to oatmeal to add protein.
Protein powders, such as whey or plant-based products, can provide a convenient protein supplement to any meal. Try mixing protein powder with foods that naturally don't contain as much protein, such as oatmeal or a fruit cocktail.
Result
Adding protein to your morning meal along with carbohydrates and high-fiber fats will provide several benefits, including longer-term suppression of hunger, more stable blood sugar levels and maintaining stable energy levels.
There are many ways to consume protein for breakfast, regardless of whether you prefer salty or sweet. If you follow a plant-based diet, approach protein sources creatively, consuming them in different amounts to get all the essential amino acids.
