If there's one thing that all breakfasts should provide, it's protein.
Protein, in all of its varied forms, is present in nearly every cell,
tissue, and organ in your body and eating adequate amounts will allow
your body to more easily replace particular important proteins. Protein
has as essential role in helping your body to build muscle and is also
utilized as a source of energy. And studies have found that getting at
least 20 grams of protein at breakfast may assist in weight loss efforts,
due in part to the way in which it promotes satiety--curbing hunger and
keeping you satisfied.
Around 15 to 20 percent of your breakfast calorie count should be protein,
and should average at least 13 to 20 grams. Some excellent protein sources
to start your day with include eggs, dairy products, soy milk, nuts and
seeds, and simple whole grains. Here are some basic ideas for making those
kinds of ingredients part of a high-protein breakfast. It's the nutrient we all need to get us up and at 'em.
Cut your teeth on steel-cut oats. Steel-cut oats offer 5 to 7 grams of protein per one-quarter cup serving.
The protein in steel-cut oats is considered an incomplete protein because
it lacks all nine essential amino acids, but you can get all of the amino
acids you require by serving steel-cut oats with almonds or other nuts.
Top your oats and nuts with fruit, and fill the bowl with almond milk
or soy milk.
Eggs are excellent. One large egg has 6 grams of protein, and that is why eggs should be one
of your favorite ways to begin the day. Besides protein, they are loaded
with vitamin D and hard-to-get choline, a nutrient that helps to curb
anxiety and boost your memory. Eat some hard-boiled eggs and some slices
of avocado--with your favorite hot sauce, if you like the spice--for a
quick and simple breakfast that will keep you surprisingly full and satisfied
Greek yogurt is great. Greek yogurt is one of the sweetest ways to enjoy protein for breakfast
without using any eggs or meat. Rather than eating a sugary bowl of yogurt
or granola, serve a container of nonfat greek yogurt in a fresh-cut melon
bowl and get 17 grams of protein with only 6 grams of sugar. Add your
favorite fresh berries to this delicious mix for extra color and tang.
Wrap honeydew melon in prosciutto. Here is a suggestion for a high-protein, low-carb breakfast when you
might be in a bind for time. Mix the sweet and savory flavors of honeydew
or cantaloupe melon wrapped in thinly sliced dry-cured ham or prosciutto.
Two slices of prosciutto contain as much protein as a large egg. It's
a perfect finger food for the morning rush.