Whether you eat breakfast on the go or are able to sit down and enjoy a meal before your day begins, including protein in your morning meal comes with a variety of benefits. Aside from the fact that when combined with high fiber carbohydrates and fat, a protein-inclusive meal can help keep you feeling full longer, with more stable blood sugar, it also assists with several vital bodily functions, including cell repair and cell maintenance.
Benefits of A High Protein Breakfast
A breakfast with adequate protein has several benefits over a breakfast that primarily contains carbohydrates such as a bagel or toast. Protein helps keep you feeling satiated longer so you can make it through that morning meeting. And, when combined with carbohydrates and fat, it helps keep blood sugar levels stable.
With a more even split of protein intake, you may experience increased meal satisfaction throughout the entire day in addition to steadier energy levels.
High Protein Breakfast Foods
A breakfast that includes protein can take many forms. Although most people think of meat when considering protein intake, there are many other foods that provide a dose of protein, no matter if you prefer savory, sweet, or plant-based meals for breakfast.
While protein often gets a lot of attention, it is still important to consume the other macronutrients, carbohydrates, and fats, at breakfast as well for balanced nutrition and lasting energy. Carbohydrates provide filling fiber and are your body’s preferred fuel source while fats help with micronutrient absorption, slow digestion for greater meal satiety, and help your foods taste better.
Remember to focus on getting a variety of fruits and vegetables with your breakfast as well to boost nutritional quality and ensure you are getting enough vitamins, minerals, and antioxidants.
Protein-Rich Breakfast Meats
For those who enjoy a hearty, savory breakfast, eating meat is a very efficient way to pack in protein in the morning. There are a variety of high protein meat-based foods that are normally consumed at breakfast so you have some options. If you’re watching your sodium intake, it is important to note that breakfast meats often have high sodium levels.
High Protein Dairy and Eggs
Dairy and eggs both provide high-quality protein and are popular breakfast foods. Dairy also contains calcium, vitamin D, and magnesium, which are essential for bone health. Fermented dairy options also provide a dose of gut-loving probiotics which can aid in improving gut microbiota balance.
Eggs also are very nutrient-dense and provide highly bioavailable protein, that is easily digested and used throughout the body. They also pair well with whole-grain toast, meat protein sources, nutritious fats like avocado, and vegetables such as pepper, spinach, and mushrooms. Meanwhile, yogurt and cottage cheese pair well with foods like nuts, apples, berries, and melons.
High Protein Grains
While not as high in protein per serving as meat, dairy, or eggs, grains can also pack a protein punch. Pairing high-protein grains with other protein-rich foods is an excellent way to add variety, fiber, and nutrients to your diet.
You can also toast grains along with nuts to make high-protein granola. Serve this on top of Greek yogurt with fruit for a balanced breakfast.
Breakfast foods do not have to be traditional. If you like to eat leftovers for breakfast, the previous night’s meal can serve as a way to get a balanced breakfast option.
Conclusion
Adding protein to your morning meal along with high fiber carbs and fat, will provide several benefits including staving off hunger longer, keeping blood sugar more stable, and keeping energy levels stable.
