Want to keep unhealthy snacking at bay? Then start the day with a high-protein breakfast. Research shows beginning the day with a high-protein meal reduces hunger in the afternoon and into the evening – so you consume fewer calories. Why does it work?
A study published in the American Journal of Clinical Nutrition showed a high-protein breakfast suppresses an appetite hormone called ghrelin better than a morning meal high in carbs. There are other benefits too. Starting the day with breakfast jumpstarts your metabolism improves your energy level and helps with mental focus. After all, it’s hard to devote your attention to work-related matters when your energy reserves are drained. Need some suggestions for adding more protein to your meal? Try some of these ideas.
High-Protein Breakfast Ideas: Start the Day with a Breakfast Frittata
Here’s a high-protein breakfast dish you can quickly mix together and pop in the oven to bake. Mix three Eggland’s Best eggs or egg whites with half a package of thawed, frozen spinach. Stir in a half cup of cottage cheese for added protein along with a quarter cup of chopped onions and chopped mushrooms. Now sprinkle in your favorite spices. Pop it in the oven and let it bake for 30 minutes at 375 degrees Fahrenheit. Be sure to let it cool before digging in. Eggs are the highest quality protein source there is and also one of the most satiating. You won’t feel hungry until well into the afternoon when you start the day with this high-protein feast.
High-Protein Breakfast Ideas: Quinoa “Oatmeal”
Quinoa is often referred to as a whole grain but it’s actually a seed. Quinoa has more protein than whole grain foods and is a good source of fiber, making it a filling and satisfying choice for a first-morning meal. It’s also a good break from oatmeal.
Here’s how to make quinoa “oatmeal” on a stovetop. First, rinse a half cup of dry quinoa thoroughly. Then boil a cup of milk or your favorite milk alternative like almond milk on the stove. Add the quinoa to the hot milk along with a sprinkle of salt. Bring the entire mixture again to a boil. Once boiling, turn down the heat and let it simmer covered for 15 minutes. Before eating your quinoa creation add more milk and your choice of spices. Cinnamon and nutmeg are good choices. You can customize your quinoa cereal to suit your taste. There are lots of other ways to dress up a bowl of breakfast quinoa. Stir in some nuts or your favorite chopped fruit.
High-Protein Breakfast Ideas: Almond Butter Smoothie
Don’t have time to sit down to eat your breakfast? Here’s a filling smoothie you can sip on the run. Combine a cup of low-fat milk or your favorite milk alternative with 2 tablespoons of unsweetened almond butter. Add a large frozen banana, a tablespoon of ground flaxseed and a quarter cup of ice. Place everything in the blender and blend until it’s smooth. You can also add your choice of sweetener if you like a sweeter-tasting smoothie. Stevia is a good choice if you’re watching your calories. Sprinkle ground cinnamon and flaxseed on top before sipping.
High-Protein Breakfast Ideas: Cottage Cheese for Breakfast
A half cup of cottage cheese has 15 grams of protein. Who can argue with that? There are so many ways to dress up cottage cheese and make it breakfast-worthy. Make a cottage cheese parfait by adding your favorite chopped fruits to the bottom of a parfait glass. Top with cottage cheese and sprinkle with nuts.
Here’s another high-protein breakfast idea. Mix scrambled eggs or egg whites with cottage cheese and season with pepper and your favorite spices. Then microwave until warm. The cottage cheese makes the eggs taste creamier. Toast half of a whole-grain English muffin. Spread on a thick layer of cottage cheese and top with roasted tomatoes for a filling way to start the morning.
High-Protein Breakfast Ideas: Breakfast Doesn’t Have to be Conventional
Who says you have to eat traditional breakfast foods first thing in the morning? Whip up a bowl of chicken salad using low-fat mayo. Stir in scallions, chopped celery, your favorite chopped nuts, and cranberry bits. Then add salt, pepper and a touch of dill. Refrigerate overnight and enjoy it on half of a whole-grain English muffin or whole-wheat toast.
Buy low-carb tortillas and make a breakfast wrap using chopped chicken or an Eggland’s Best egg and your favorite veggies. Spread hummus on the tortilla for a source of healthy fats and added fiber from the garbanzo beans. Try a tofu scrambler instead of eggs.
Tofu is a good vegetarian protein source. Be sure to add your favorite spices for added antioxidant power. How about a curry tofu scramble filled with your favorite veggies? It’s never too early in the day to eat veggies.
The Bottom Line?
Don’t even think about starting the day without breakfast – and make it high in protein so you can avoid snacking on the wrong things later in the day. Protein for breakfast – it works.
References:
Am J Clin Nutr February 2006 vol. 83 no. 2 211-220.
The University of Missouri. “Protein-Rich Breakfasts Prevent Unhealthy Snacking in the Evening, MU Researcher Finds”
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