Make protein a priority at breakfast to promote lasting energy, blood sugar regulation and more.
Many traditional breakfast optionstoast, cereal, bagels and pastriesare high in carbohydrates and low in protein.
Its understandable to reach for these foods, especially since carbs give you a quick energy boost.
Ali Redmond
However, carbs are digested quickly, leaving you hungry again soon after.
There are several benefits to adding protein at breakfast, including increased fullness and satisfaction.
In addition, protein is needed for good overall health.
Protein makes up most of our cells, organs and muscles.
And that starts with fitting in high-protein foods at breakfast.
Ali Redmond
1.
A 7-ounce serving of plain Greek yogurt adds 20 grams of protein to your morning meal.
Greek yogurt may also provideprobiotics.
Check out ourNut & Berry Parfaitfor inspiration.
Or try theseHigh-Protein Strawberry & Peanut Butter Overnight Oats.
Cottage Cheese
Cottage cheese has recently gained popularity on social media, thanks to its high protein content.
Cottage cheese is versatile and can be enjoyed savory or sweet.
We especially like ourCottage Cheese Snack Jar.
She suggests ourShakshuka with Roasted Tomatoesor anomeletfor a low-fat high-protein breakfast.
Studies show that plant compounds in tofu called isoflavones are responsible for its many health benefits.
Omega-3s can improve heart health by reducing inflammation, lowering cholesterol and making blood vessels more elastic.
Use leftovers from the night before for added convenience.
Most ready-to-drink protein shakes have 20 to 30 grams of protein.
Shepherd suggests using a protein shake as the milk for your cereal or as a creamer in your coffee.
Theyre great for your morning commute.
Even better: the benefits are long-lasting.
Improves Heart Health
People who prioritize protein at breakfast tend to have better heart health.
The Bottom Line
Protein is an important nutrient that should be part of every breakfast.
It provides long-lasting energy, keeping you feeling full and satisfied for longer.
People who regularly eat protein at breakfast have better blood sugar control and improved heart health.
U.S. Department of Agriculture.
FoodData Central.Yogurt, Greek, plain, lowfat.
U.S. Department of Agriculture.
FoodData Central.Cheese, cottage, lowfat, 2% milkfat.
U.S. Department of Agriculture.
FoodData Central.Egg, whole, raw, fresh.
U.S. Department of Agriculture.FoodData Central.Raw, firm tofu.
2022;9:970364. doi:10.3389/fnut.2022.970364
U.S. Department of Agriculture.
FoodData Central.Fish, salmon, Atlantic, farmed, raw.
2021;38:100997. doi:10.1016/j.eclinm.2021.100997
U.S. Department of Agriculture.
FoodData Central.Turkey, ground, 93% lean, 7% fat, raw.
2021;40(6):4301-4308. doi:10.1016/j.clnu.2021.01.018
