Are you working towards a weight loss goal and seeing no results? What about starting an exercise routine and seeing no gains? Well, you’ll probably see the most success by starting off your day with a high-protein breakfast.
“Most folks get in their protein during lunch and dinner and forget about breakfast,” says Toby Amidor, MS, RD, CDN, a registered dietitian on our medical expert board. “This means you’re cutting out an important food group that not only provides the macronutrient protein, but also many nutrients that often come with it.”
Considering Americans at all phases of life are under-consuming iron as well as fiber, the benefits of starting your day off with protein go beyond protein itself, says Amidor.
She also points out that protein takes longer to digest and therefore makes you feel more satiated. “Adding protein to your breakfast can help get you through that mid-morning hunger since it can help keep you feeling fuller for longer,” Amidor notes.
And research supports the notion that a high-protein breakfast aids weight loss. One study found that participants who ate a high-protein breakfast with just 12 grams of protein lost more weight than the group that consumed a low-protein breakfast.
To reap the same weight loss benefits, we discuss the benefits of a high-protein breakfast, the best protein breakfast foods, and high-protein breakfast recipes that all have more than 12 grams of protein per meal, making them filling breakfast ideas.
The benefits of eating a high-protein breakfast
What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids (phenylalanine) triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that you’ve eaten your fill, enhancing satiety as well as promoting weight loss.
That’s not all. Protein also slows down the body’s absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.
The best high-protein breakfast foods
The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:
- eggs
- lean pork or chicken sausage
- turkey bacon
- black beans
- Greek yogurt
- cottage cheese
- nut butter
- nuts
- protein powder
- ricotta
- low-fat cheese
- smoked salmon
- chia seeds
Read on to discover nearly a month’s worth of mouthwatering high-protein breakfast ideas that deliver exactly what your body needs for breakfast. Combine that with these best-ever ways to boost your metabolism and you’ll reach your body goals in no time!
1
Smoked Salmon Sandwich
Protein Punch: 24 grams
You’ll Need: Greek yogurt, Ezekiel bread, capers, red onion, baby greens, tomato, smoked salmon, salt and pepper
Instead of scarfing down a 400-calorie bagel with cream cheese for breakfast, switch to a slice of protein-filled Ezekiel Bread (it has 4 grams of protein per slice) that’s smothered with Greek yogurt and topped with your favorite bagel toppings—including smoked salmon! This simple yet tasty combo will give you 24 grams of protein for a fraction of the calories! It doesn’t get much better than that.
Get our recipe for our Smoked Salmon Sandwich.
