High Protein Breakfast Ideas
We’ve all heard it before ‘breakfast is the most important meal of the day.’ If you’re trying to maintain a healthy weight or have a hard time keeping your hunger in check in the morning, you probably already know how important starting your day with a high-protein breakfast is. It’s easy enough for most of us to get enough of the nutrients at lunch and dinner, but breakfast, meanwhile, is a different story. How we start our day matters.
Why is protein important at breakfast?
Consuming protein at breakfast has a plethora of benefits, including supporting satiety, energy and a balanced mood. Studies also show that including protein at breakfast can aid weight loss or maintaining a healthy weight by helping you to feel satisfied for longer. All of our chosen recipes provide at least 20% of their calories as protein.
The benefits of eating a high-protein breakfast
Most people maintain a common understanding that protein is an important part of a balanced diet. But what exactly are the benefits, and how can you make sure you're getting enough?
Kick Start Your Day and Digestive System
For starters, eating protein at breakfast ensures that you are getting a good dose of protein daily. Many of us are too busy to keep track of how much protein we eat throughout the day. So starting with a meaty portion of protein (pun intended), is a good way to start the day!
Also, high doses of protein in one sitting can be difficult for your body to digest. So eating smaller, more frequent amounts of protein is easier on your digestive system, and can be a life-saver for those with a sensitive stomach!
Convenience and Ease of Use Manage Blood Sugar Levels
Experts theorise that regularly breaking a fast with refined carbs and no protein (think doughnut or scone) could lead to spikes in blood sugar, which can stress the pancreas and may increase the risk of type 2 diabetes. Stuck for time? It’s better to have a doughnut for breakfast than nothing at all: the calories will jump-start your metabolism and keep you from feeling sluggish. Just don’t make it a habit.
Building Your Body
Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are comprised mostly of protein.
Improved Overall Diet
People who eat breakfast tend to have a better overall diet than those who skip a morning meal. Breakfast eaters also tend to have a greater intake of a wide array of essential nutrients including fibre, iron and calcium.
How much protein do you need at breakfast?
Current guidelines recommend adults 19 years of age and older consume 10 to 35 percent of their daily calories from protein. That's about 200 to 700 calories from protein for a 2,000-calorie diet. Another way to calculate how much protein you need each day is to multiply 0.8 grams of protein per kilogram of your body weight. With a little math, this translates to 54 grams of protein for a 150-pound woman, or 65 grams for a 180-pound man.
If you exercise a lot this number should be higher.
Symptoms of Protein Deficiency
Protein deficiency occurs when you don’t eat enough protein. The most severe cases result in a form of malnutrition called kwashiorkor. Usually, this affects people in very poor countries that don’t have enough food to sufficiently feed the people. Symptoms of protein deficiency include:
- Delayed growth
- Loss of muscle mass
- Thinning hair
- Edema, which is swelling that results from excess fluid inside the body’s tissues.
The best foods for a high-protein breakfast.
The best high-protein breakfasts start with protein-rich foods.
Animal-based high protein foods:
- Chicken Breast
- Lean pork or chicken sausage
- Greek Yogurt
- Cottage Cheese
Plant-based high protein foods:
- Black beans
- Nut Butters
- Hemp Seeds
TIP: If your family doesn’t eat dairy or your child is lactose intolerant, then you may need to seek out some good protein-rich alternatives. Or be sure to regularly include other sources of protein in their meals.
Wake up to these high protein breakfast ideas.
There's one secret that will ensure your stomach doesn't start growling hours before lunchtime: eating a high-protein breakfast.
Got a bunch of overripe bananas sat in your fruit basket to use up and fancy something other than banana bread? Add a hint of natural sweetness to your morning stack with easy-peasy banana pancakes. Delicious.
Tofu is a popular protein source, especially for vegetarians, but it isn’t just for savory dishes. Put it to good use in a smoothie that’s sweet and tart. The tofu gives it a milkshake-like texture without the need for dairy. Fancy giving tofu scramble a try? You don’t have to be vegan to appreciate this tasty way. Seasoned with turmeric, nutritional yeast, and chives for a healthy kick!
Protein Packed Smoothie
A protein-packed smoothie whipped up in a blender is always a great way to start your day. Add your favourite fruit, vegetables, seeds, Greek yogurt, nut butter, and a scoop of protein powder to increase your day’s protein intake. Play with ingredients to find what you’ll enjoy the most. Smoothies are also easy to enjoy on-the-go.
Chia are tiny black seeds that contain a multitude of health benefits, including fiber, healthy fat, magnesium, and, of course, protein. Chia is a complete protein food, meaning it can provide you with all the essential amino acids your body can’t make on its own. You can try it in a breakfast pudding by mixing ¼ cup of seeds with one cup of milk or 100% fruit juice and refrigerating it for 15 minutes.
High Protein Frittata
Need something that is going to keep you satisfied throughout the morning and keep your performance sharp? Why not try our this delicious High Protein Frittata. Making for a delicious and satisfying breakfast or a quick and easy lunch option.
Making your breakfast the night before can be one of the best options to get you out the door more quickly each morning. One of the easiest, protein rich options is a Bircher Muesli Bowl. Simply team oats or your favourite wholegrain cereal with high protein Greek yoghurt, some chopped fruit and a tablespoon of seeds or nuts with a drizzle of honey and let set in the fridge overnight. This protein and fibre rich breakfast is exceptionally filling and delicious.
Let’s not forget about the kids.
So many of us adults worry about our own protein intake, so it’s not surprising that we also worry about whether our kids are getting enough.
While carbs give quick energy, kids need protein to slow the absorption of the carbs and fuel their bodies for all the exploring and learning they’ve got ahead of them. Basically, eating protein at breakfast helps give sustained energy throughout the day. So eating protein at breakfast means your kids won’t be begging for more food 30 minutes later.
Breakfast Egg Cups
Leftover veggies will never go to waste if you use them in these breakfast egg cups. Can even be made ahead of time, refrigerated or frozen, and then heated in the microwave when you are ready to go.
Classic Egg and Soldiers
How about the classic boiled egg with wholemeal toast soldiers? You get to enjoy a delicious runny, protein-filled yolk, whilst at the same time experiencing some of that childish enjoyment of dipping like you did when you were a kid!
Whether you’re feeding just yourself, or a whole crew of kids each morning, eating a breakfast high in protein will set you up for the day by helping you feel satisfied longer. Thankfully, breakfast doesn’t have to take a long time to make or better yet, save the time and browse our menu of protein-rich breakfast choices and meals.