If you’re experiencing the frustrations of not meeting your health goals, or are feeling lethargic and hungry right after eating your first meal of the day, you may not be getting what you need for breakfast. One way to ensure that you’re feeling better and reaching your goals is to eat a high-protein breakfast in the morning.
“Most folks get in their protein during lunch and dinner and forget about breakfast,” says Toby Amidor, MS, RD, CDN, a registered dietitian on our medical expert board. “This means you’re cutting out an important food group that provides not only the macronutrient protein but also many nutrients that often come with it.”
She also points out that protein takes longer to digest and therefore makes you feel more satiated. “Adding protein to your breakfast can help get you through that mid-morning hunger since it can help keep you feeling fuller for longer,” Amidor notes.
The benefits of eating a high-protein breakfast
To reap the same weight loss and overall health benefits, we discuss the benefits of a high-protein breakfast, the best protein breakfast foods, and high-protein breakfast recipes that all have more than 12 grams of protein per meal, making them filling breakfast ideas.
What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids (phenylalanine) triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that you’ve eaten your fill, enhancing satiety as well as promoting weight loss.
That’s not all. Protein also slows down the body’s absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.
The best breakfast foods that are high in protein
So whether you’re looking to lose weight, build muscle, or simply just have enough energy to conquer the day without hunger pangs distracting you, starting off the day with a protein-packed breakfast is key.
The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:
The 38 best high-protein breakfasts
Read on to discover over a month’s worth of mouthwatering high-protein breakfast ideas that deliver exactly what your body needs for breakfast. Then for more healthy eating tips, check out these 20 Best-Ever Weight Loss Smoothies.
Protein Punch: 41 grams
Breakfast burritos (or breakfast tacos) tend to have the same types of ingredients. Scrambled eggs, maybe some small bits of potato, and typically a few slices of bacon. But you know what takes that burrito to the next level? Swapping out the bacon for chorizo. For an even more protein-packed breakfast, choose a high fiber whole grain wrap, like those from Angelic Bakehouse. Their 7-Grain Sprouted Grain wraps are only 100 calories and boast 3 grams of fiber and 4 grams of protein.
Get our recipe for Chorizo Breakfast Burritos.
Protein Punch: 24 grams