Are you eating a high protein breakfast? If a bowl of cereal, oatmeal, a bagel, English muffin, or a piece of toast is all you’re eating, the answer is probably no.
By starting your day with a high protein breakfast, you’ll lessen the chances of a mid-morning energy crash and follow-on munchies while you wait for the clock to tick towards noon.
Keep reading to learn more about the power of protein and some great suggestions for a high protein breakfast.
Why does my body need protein?
Protein is a fundamental macronutrient. Your body needs protein to do more than just build and repair muscle and make your hair and nails look good. Digested protein is the only way for your body to obtain the essential amino acids needed to support liver, digestion, and healthy brain function. Protein also builds antibodies needed to destroy or block harmful substances entering the body.
For digested protein to do all of this work, it has to be replenished. This process is called protein turnover. Think of it as changing the oil in your car. Engine oil has properties that keep all the components running smoothly, reducing friction and wear and tear. As the oil breaks down, it loses its integrity and puts the engine at risk.
The protein works in your body in much the same way, except the breakdown, occurs on a daily basis. When you don’t get enough protein to replace what your body uses, much like your car engine, those functions that protein supports in the body start to break down. This could lead to hair loss, breakdown of muscle tissue, weakness, fatigue, joint swelling, and more. These are good reasons to start your day with a high protein breakfast.
Why do I need a high protein breakfast?
The biggest reason you need a high protein breakfast is that protein keeps you fuller longer. Here’s why.
Protein takes more energy to digest because it’s made up of more complex molecules than fats or carbohydrates. As such, it takes the body longer to break down these protein molecules. This, in turn, keeps you feeling fuller, longer.
In addition, there are two hormones in your body that control hunger – ghrelin and leptin. A high level of ghrelin tells your body “I’m starving!” High levels of leptin say “Nah, I’m good.” A breakfast high in protein suppresses the release of ghrelin for a longer period of time than a carbohydrate-loaded meal of bagels and muffins. This prevents the mid-morning munchies that can lead to excess calorie consumption.
5 High Protein Breakfast Ideas
Now that you know why your body needs protein and the benefits of a high protein breakfast, let’s look at some of my favorite go-to high protein breakfast options. All of these are under 300 calories!
Spinach-Egg Scramble
Using one whole egg in addition to the egg whites gives added flavor to the dish. Fat-free feta cheese has a nice tang to it! Sauté the spinach in a pan with cooking spray before adding the eggs. Season to taste with salt and pepper. Add the eggs and let them cook up a bit, then add the feta. Voila! A healthy, hearty breakfast.
Deviled Egg Toast
Ezekiel bread is probably the most nutrient-dense bread you can get. Ezekiel bread is flourless, which is great if you’re allergic to gluten. It’s made from a variety of sprouted grains, providing more protein and fiber.
In a bowl, chop up the egg and egg whites. Add mayo and mustard. Here you can vary the amounts to your taste (but try to keep the mayo on the lighter side). Use any kind of mustard you like. I like regular yellow mustard in my deviled eggs. Serve on a slice of Ezekiel toast.
Blueberry Protein Pancakes
Regular muffins and bagels aren’t the best breakfast option, but you can still enjoy the carb sensation of those foods with these blueberry pancakes made from Kodiak Power Cakes Flapjack Mix. Many grocery stores carry this brand right next to your traditional pancake mixes.
I’ve fiddled with this recipe enough to know that the ½ cup mix to 1/3 cup water ratio seems to work best. This should yield about 3 @ 3” pancakes, but if you add a bit more water (maybe a tablespoon) you can stretch it to 4.
I don’t eat these with butter or syrup as they’re pretty moist on their own. If the idea of choking down pancakes without syrup doesn’t work for you, opt for a sugar-free syrup like Vermont Sugar-Free Butter Flavor Syrup by Maple Grove Farms of Vermont.
Orange Creamsicle Protein Shake
When you don’t have time for a sit-down breakfast and you still want to get a good dose of protein, try mixing up a protein shake. Instead of fussing with messy protein powders, grab a bottle of Premier Protein Vanilla Shake and add some plain Greek yogurt. Keep the calorie count lower by using 0% fat yogurt. A shot of MiO Orange Vanilla drink mix makes this taste like an orange Creamsicle. You’re welcome.
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Final Words
Starting your day with a high protein breakfast is a great way to get the protein your body needs to rebuild, repair, and replenish the cells that keep you humming. What’s more, a high protein breakfast will keep you full until lunch, so the mid-day munchies stay at bay!