Dinner is usually prime time for protein, as we fill our plates with meats, beans, fish, and dairy products. But if you’re going to reach your protein target for the day (which, for the record, is 0.8 grams per kilogram of body weight for sedentary adults) you may want to get a head start at breakfast.
Not only does protein at breakfast keep you full until lunch and promote recovery from a morning workout, but eating more of it early in the day may also come with some other surprising benefits. One study on young women found that those who ate a high-protein breakfast were less likely to snack late in the evening. Other research on young people with overweight and obesity revealed that adding extra protein at their first meal of the day prevented body fat gain.
Maybe it’s time to rethink breakfast’s protein potential! Still, most of us aren’t about to grill up a steak or chicken breast first thing. So which foods make for a convenient, high-protein breakfast? These 7 are a great start. Read on, and for more, don’t miss 28 High-Protein Breakfasts That Keep You Full.
Then there’s the fact that each little white orb comes with 6 grams of protein! By scrambling or poaching just two eggs, you’ll take in 25% of the Daily Value of 50 grams. As an animal product, eggs also are classified as a “complete” protein, meaning they contain all the essential amino acids your body must get from food.
Worried about eggs’ cholesterol? Research about eggs’ impact on heart health is ever-evolving. If you have high cholesterol, talk to your doctor about how often to eat them, and try pairing them with high-fiber, nutrient-dense foods like leafy greens, whole wheat toast, or fresh fruit.
All dairy contains protein, but not all cheeses are equal when it comes to this macro.
Because of cottage cheese’s high ratio of casein to whey, it happens to be a protein powerhouse. Some cottage cheese brands have about 10 grams per serving, but try Organic Valley’s low-fat variety, which packs 15 grams—and just 100 calories—per ½ cup!
At breakfast time, the mini-curds require minimal effort to prepare. Spread cottage cheese atop a bagel or toast (everything bagel seasoning makes a tasty topper) or mix in your favorite berries for a quick meal that’s high in both protein and fiber.
Another dairy pick, Greek yogurt earns its protein prestige. Case in point: a small 5-ounce container of Fage’s 2% plain Greek yogurt comes with a sizable 15 grams. Like cottage cheese, the Greek version of this dairy product gets its epic protein content from higher levels of casein than traditional yogurt. And while some folks shy away from dairy foods for fear of fat, research shows that, due to their satiation factor, milk proteins could aid weight loss and improve metabolic health overall.
Need some inspo for going Greek at breakfast? Try freezing Greek yogurt with maple syrup and dried fruit for a tasty “bark,” add some to overnight oats.
When you reach for salmon at any meal, you probably know you’re making a good choice. These fatty fish are loaded with brain-boosting omega-3s, immune-supporting vitamin D, and of course, protein.
Then again, after rolling out of bed on a busy weekday, you’re may not be thinking of pan-searing a salmon filet. For breakfast, try smoked salmon instead. A 3-ounce serving provides 16 grams of protein—just 1 gram less than the 17 you’d get from the same serving of regular salmon. Pre-cooked slices can easily top bagels, mix into an egg scramble, or make a unique breakfast sandwich you won’t find at most drive-thrus.
