There’s a ton of research that supports that eating a high-protein breakfast is a smart way to start the day. It can help you feel full, stabilize blood sugar and help you get enough of this important macronutrient. In fact, one study showed that eating a high-protein breakfast increased appetite hormones and satiety in adults.
Wondering if your current breakfast makes the “high protein” cut? For a food or a meal to be considered high protein, it needs to provide 20 grams of protein. So for a morning meal with staying power, you want to aim for a 400-calorie breakfast with 20 grams or more of protein. To help you take the guesswork out of choosing a breakfast that will leave you feeling full and ready to take on the day, we’ve rounded up 25 high-protein picks to satisfy every craving.
Eggs
The quintessential breakfast food, eggs not only contribute protein to your meal, they also provide essential nutrients, including choline for brain health and vitamin D for immunity. One medium egg contains 6 grams of protein in just 60 calories. And don’t skip the yolk! Nearly half of the protein in an egg is found in the yolk, as well as a bevy of nutrients, including vitamin B12 and immune supporting zinc. Eggs are endlessly versatile and can be scrambled, boiled, poached, fried, baked and more. Even better, eggs provide the most budget-friendly form of animal protein.
TODAY
Frances Largeman-Roth
Frances Largeman-Roth, RDN
Probably the easiest way to make sure you’re getting close to 20 grams of protein at breakfast is to get two eggs on your plate. Omelets are a great way to make sure you’re not only getting the benefits of protein, but also packing in the veggies and fiber you need. This Veggie Omelet with Cheese, Spinach and Cauliflower provides 20 grams of protein, as well as about 2 grams of fiber.
Kara Birnbaum / TODAY
Meat lovers will want to try this American Omelet, which serves up 20 grams of protein even without the optional ham. You can…
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