What is the best protein to eat first thing in the morning?

1. Eggs. Eggs are a no-brainer breakfast protein, but it's important to remember that there are so many different ways to use them. Whether it's scrambled, poached, fried, hard-boiled, or cooked into an omelet, eggs are an inexpensive and versatile way to add some protein to breakfast.

kaynutrition.com - 9 High-Protein Breakfast Foods - Stephanie Kay Nutrition

How much caffeine can you have on phentermine?

It's often used to help overweight or obese people who are having trouble losing weight. The medication is usually combined with other weight loss...

Last updated Apr 22, 2018

What is the best drink to burn belly fat?

13 Drinks That Melt Belly Fat, Say Dietitians Green Tea. Kombucha. Protein Water. Coffee. Black Tea. Raw Apple Cider. Ginger Tea. Raw Vegetable...

Last updated Feb 20, 2020

Promotion

Regardless of your goals, protein is an essential nutrient, and eating protein at breakfast is a great way to support your health. Not only is protein important for muscle building, recovery, and the immune system, but protein has been shown to support weight loss, curb cravings, and balance blood sugar by triggering the release of satiety hormones that keep us full for longer periods of time. So, in an effort to help get you set up for a day of success, here is a list of high-protein breakfast foods that you can add to your next morning meal. When it comes to breakfast the first foods that come to mind are likely eggs, oatmeal, and cereal, however, there are so many different foods that you can eat for breakfast to help boost your overall protein intake. Although the exact amount of protein needed will vary from person to person, eating 15 to 30 grams of protein at breakfast is a great way to help balance your blood sugar, keep you full and support your energy levels throughout the day. So, here is a list of high-protein breakfast foods with at least 10 grams of protein that you can eat on their own or pair together to help boost your overall protein intake.

List of High-Protein Breakfast Foods

Here is a list of common, and not-so-common, breakfast foods that are high in protein.

1. Eggs

Eggs are a no-brainer breakfast protein, but it’s important to remember that there are so many different ways to use them. Whether it’s scrambled, poached, fried, hard-boiled, or cooked into an omelet, eggs are an inexpensive and versatile way to add some protein to breakfast. Not to mention, when paired with a slice of toast and a bit of cheese you can easily increase the overall protein content of a meal to over 20 grams without much effort. If you’re sick of boiled eggs or don’t have time to cook them up in the morning, try a make-ahead option like these Red Pepper & Spinach Eggs Muffins, Meal Prep Breakfast Bowls, or Greek Omelette Casserole for a high-protein breakfast.

Nutrition: 12 grams of protein per 2-egg serving (1)

2. Greek Yogurt

All varieties of yogurt naturally contain some protein, however, the process of making Greek yogurt helps to increase the overall protein content per serving. The traditional process of making Greek yogurt is done by straining regular yogurt extensively to remove excess liquid whey and lactose, leaving behind a thicker-textured yogurt, and a tangy, creamy product. This produces a yogurt lower in carbohydrates (or natural sugars) and higher in protein content per serving, making it an ideal high-protein breakfast food to add to your meal. Greek yogurt can be eaten on its own, packed into a Berry & Chia Yogurt Parfait, or cooked right into these Blueberry Yogurt Pancakes for a delicious high-protein breakfast. Nutrition: 17 grams of protein per 175 gram or 3/4 cup serving (2)

3. Turkey Sausages

Whether they are turkey, chicken, pork, or beef, sausages can add a good boost of protein to any breakfast. If you are looking to keep calories down, turkey or chicken sausages are a great way to add a lot of protein without additional calories, given they are lower in overall fat content, however, there is nothing unhealthy about using pork or beef sausages if that’s what you prefer. Regardless of what option you choose, be sure to read the ingredients and opt for a version with meat and seasoning, and minimal additives and preservatives. Sausages can be eaten on their own, as a side to eggs, or taken out of the casing and cooked right into a veggie-packed dish like this Sweet Potato Breakfast Hash.

Nutrition: 14 grams of protein per 2oz serving (3)

How to lose weight naturally?

12 tips to help you lose weight Do not skip breakfast. Skipping breakfast will not help you lose weight. ... Eat regular meals. ... Eat plenty of...

Last updated Jul 19, 2022

How can I shrink my waist and hips?

Want to Burn Hip Fat? Try These 10 Exercise Options Squats. Share on Pinterest. ... Side lunges. Share on Pinterest. ... Fire hydrants. Share on...

Last updated Nov 1, 2018

Promotion

4. Cottage Cheese

Not only is cottage cheese a high-protein breakfast food that is quick and convenient, but it can be eaten as a sweet or savory dish paired with everything from fruit and honey to meat and grains. A mere 1/2 cup serving of 2% cottage cheese contains as much protein as a 3oz serving of chicken and more than a serving of eggs.

Nutrition: 15 grams per 125 gram or 1/2 cup serving (4)

[vc_row][vc_column][vc_single_image image=”15864″ img_size=”full” alignment=”center” onclick=”custom_link” link=”https://kaynutrition.com/2018/06/greek-omelette-casserole/”][vc_column_text]

Greek Omelette Casserole

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

5. Smoked Salmon

Although not as common in the standard North American diet, fish is excellent breakfast food. Not only does it contain a ton of protein, but fatty sources of fish like salmon are also rich sources of omega-3 fatty acids which are essential for optimal health. Smoked salmon is delicious paired with a bagel and cream cheese or cottage cheese, but also works well cooked into scrambled eggs or omelets, or baked into fish cakes. In addition to salmon, tuna, cod, and mackerel all work well for breakfast and, if you are feeling adventurous, give sardines a try for a quick and easy high-protein breakfast option.

Nutrition: 16 grams of protein per 3oz serving (5)

6. Tofu

Whether you are vegan, vegetarian, or not, tofu is an excellent alternative to eggs and can easily be cooked into a hearty veggie-packed scramble in minutes for a high-protein breakfast. Roughly 3/4 cup of extra-firm tofu, broken into pieces and cooked into a scrambled, can serve as a plant-based protein replacement for 2 eggs. However, because tofu can be a little bland on its own, be sure to add lots of spices, herbs, and seasonings to ensure that it is well-flavored.

Nutrition: 11 grams of protein per 150-gram serving (6)

7. Black Beans

Black beans, along with other beans and lentils, are not only a good source of plant-based protein, but they are a great source of soluble fiber which helps to provide support for blood sugar balance, cardiovascular health, and satiety. Black beans can easily be prepared by boiling them and adding them to your favorite breakfast burrito or baked egg dish, but if you are in a pinch canned black beans are also a great option and make a great addition to these Tex-Mex Breakfast Bowls for a high-protein breakfast.

Nutrition: 15 grams of protein per 1 cup serving (7)

8. Protein Powder

Although not technically a food, high-quality protein powder is a good alternative for people who love smoothies, hate to cook, or are in a pinch. Today, there are many different sources and brands to choose from, however, it is important that you do your homework because not all protein powders are created equal. It is also important to keep in mind that protein powder is considered a supplement because it is just that: a supplement to a whole foods diet. So, if you struggle to include protein in your diet, protein powder can be a good quick fix, but don’t look to it as a long-term solution.

Nutrition: 20 grams of protein per 1 scoop or 28-gram serving (8)

9. Dinner Leftovers

If you are able to let go of the idea of “breakfast foods”, you will open yourself up to a whole new world of possibilities and make finding high-protein breakfast foods a whole lot easier. In reality, there is no such thing as “breakfast foods”, there is only food and you can eat any food at any hour or meal of the day. Chicken, beef, fish, beans, and lentils can all be eaten for breakfast as a source of protein, and dinner leftovers are a great way to create a high-protein breakfast in minutes. You can easily reheat last night’s chicken and veggies, stew, or stir-fry for a delicious and savory high-protein meal that will keep you full for hours to come.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”15863″ img_size=”full” alignment=”center” onclick=”custom_link” link=”https://kaynutrition.com/2018/07/cinnamon-quinoa-breakfast-bowl/”][vc_column_text]

Cinnamon Quinoa Breakfast Bowl

Is rice good for weight loss?

In short, white rice appears to be neither detrimental nor favorable for weight loss. However, eating diets high in whole grains like brown rice...

Last updated Jan 17, 2018

What hydrates better water or Gatorade?

While Gatorade can help you stay hydrated, it's best to only drink it when needed. For people who aren't exercising for at least one hour, five...

Last updated Feb 22, 2018

Promotion

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

In addition to these foods that contain over 10 grams of protein per serving, there are many other commonly consumed breakfast foods that contain slightly less protein but when paired together can help to increase the overall protein content of a meal. Some additional high-protein breakfast foods include:

Oats: 5 grams of protein per 1/2 cup, dry, serving (9)

5 grams of protein per 1/2 cup, dry, serving (9) Peanut Butter: 7 grams of protein per 2-tablespoon serving (10) 7 grams of protein per 2-tablespoon serving (10) Bacon: 6 grams of protein per 2-slice serving (11) 6 grams of protein per 2-slice serving (11) Milk: 8 grams of protein per 1 cup serving (12) 8 grams of protein per 1 cup serving (12) Cheese: 7 grams of protein per 1 oz serving (13) 7 grams of protein per 1 oz serving (13) Whole-Grain Toast: 4 grams of protein per 1 slice serving (14) 4 grams of protein per 1 slice serving (14) Quinoa: 8 grams of protein per 1 cup, cooked, serving (16) 8 grams of protein per 1 cup, cooked, serving (16) Almonds: 6 grams of protein per 1oz serving (17) 6 grams of protein per 1oz serving (17) Pumpkin Seeds: 5 grams of protein per 1 oz serving (18) 5 grams of protein per 1 oz serving (18) Chia Seeds : 4 grams of protein per 1 oz serving (19) : 4 grams of protein per 1 oz serving (19) And many more!

How to Build a High-Protein Breakfast

By simply combining a variety of ingredients listed above you can easily create a high-protein breakfast without much effort; here are some simple combinations to help get you started. 1/2 cup oats + 1 cup milk + 2 tablespoons peanut butter = 20 grams of protein 2 eggs + 1 slice whole-grain toast + 1oz cheddar cheese = 23 grams of protein 1/2 cup cottage cheese + 1 oz almonds + 1 tablespoon chia seeds = 25 grams of protein 3oz smoked salmon + 1 oz goat cheese + 1 slice whole-grain toast = 27 grams of protein 2oz turkey sausage + 1 cup black beans = 29 grams of protein

The Bottom Line

When it comes to building a healthy breakfast, there are plenty of high-protein breakfast foods to choose from. Whether it’s eggs, sausages, tofu, or black beans, the options, and combinations are endless, and building a high-protein breakfast will help ensure that you feel full, minimize cravings and keep you energized for the day ahead. So the next time you are making breakfast, be sure to choose from this list of high-protein breakfast foods and experiment with different options and ingredients to find the combinations that work for you.

kaynutrition.com - 9 High-Protein Breakfast Foods - Stephanie Kay Nutrition

Does drinking cold water help you lose weight?

Drinking water that's cold may help you burn a few extra calories as you digest it, because your body has to work harder to maintain its core...

Last updated May 18, 2021

How much should I walk to lose 15 kg?

I started walking 2 km a day, slowly reaching 10,000 steps. At the end of two months, I lost 15 kilos. I used to avoid a meal three times in a day...

Last updated Oct 21, 2018

Promotion

How can I detox my body?

Full Body Detox: 9 Ways to Rejuvenate Your Body Limit alcohol. Your liver metabolizes more than 90% of the alcohol you consume ( 3 ). ... Focus on...

Last updated Oct 24, 2018

Promotion

Which is better tea or lemon water?

While lemon water and ginger in themselves are already beneficial on their own and while a cup of green tea in itself is already a weight loss...

Last updated Feb 9, 2021