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high-protein breakfast meals

5-Minute, High-Protein Breakfast Meals That Are Actually Healthy

In all my experience when working with clients, the one meal that’s always hardest to conquer is breakfast. Most morning meals are loaded down with carbohydrates (pancakes and french toast anyone?) and hardly any protein to boot. This does little to satisfy your hunger, as many will find themselves reaching for a snack an hour later.

While the idea that breakfast is the most important meal of the day can be debated, it is important to consume a high protein breakfast. If you eat breakfast, that is. A high protein meal helps set the stage for later in the day. It not only keeps you fuller for longer but also helps in building and maintaining lean muscle mass.

One study proved this. They had 30 overweight women consume two different breakfast meals followed by lunch 3 and 1/2 hours later. The first meal was a bagel-based breakfast (high-carb, low-protein) while the second was a breakfast containing eggs (high-protein, low-carb). The group that ate eggs reported feeling more full, ate less calories at lunch, and consumed less overall for the rest of the day (1).

The thing is, many have trouble thinking of high-protein breakfast ideas. While meat is the best and most complete source of protein, it’s considered more of a lunch or dinner option. You could have it in the morning, if you wanted, but the majority of people will look for another choice.

Since this is the case, I wanted to provide 5 high-protein breakfasts meals that are actually healthy. Each recipe can be made in 5 minutes or less and contains at least 30 grams of protein. I’ve included the ingredients, directions, and nutritional facts for each one.

Let’s get started!

1. Breakfast Burrito

Ingredients:

  • 1 whole wheat tortilla
  • 3 eggs
  • 1/4 cup of black beans
  • 1/8 cup of shredded mozzarella cheese
  • 2 tablespoons of salsa

Directions: Scramble the eggs in a skillet using olive oil spray until fluffy. Place the eggs, black beans, and shredded cheese on the tortilla. Top with salsa.

Nutriton facts:

  • Calories- 435
  • Protein- 30 grams
  • Carbohydrates- 36 grams
  • Fat- 22 grams

2. Greek Yogurt and Fruit + Walnuts

Ingredients:

  • 1 1/2 cups of Vanilla Greek yogurt
  • 1/4 cup of blueberries
  • 1 teaspoon of cinnamon
  • 1/8 cup of walnuts

Directions: Mix the blueberries in the yogurt and top with cinnamon. You can have the walnuts on the side of throw them into the yogurt if you would like.

Nutriton facts:

  • Calories- 425
  • Protein- 37 grams
  • Carbohydrates- 30 grams
  • Fat- 20 grams

3. Breakfast Shake 

Ingredients:

  • 1 cup of unsweetened almond milk
  • 1 cup of spinach leaves
  • 1/2 cup of Vanilla Greek yogurt
  • 1/2 cup of strawberries
  • 1 scoop of Vanilla whey protein powder
  • 1 tablespoon of natural peanut butter

Directions: Combine all ingredients into a blender. Blend until smooth and creamy.

Nutriton facts:

  • Calories- 362
  • Protein- 42 grams
  • Carbohydrates- 20 grams
  • Fat- 13 grams

4. Protein Oatmeal 

Ingredients:

  • 1 scoop of Vanilla whey protein powder
  • 1/4 cup of organic quick oats
  • 1/4 cup of water
  • 1/8 cup of almonds
  • 1 teaspoon of cinnamon

Directions: Combine protein powder, oats, and water into a bowl. Microwave for 20-30 seconds. Top with almonds and cinnamon.

Nutriton facts:

  • Calories- 470
  • Protein- 36 grams
  • Carbohydrates- 33 grams
  • Fat- 20 grams

5. Cottage Cheese and Fruit + Cashews

Ingredients:

  • 1 1/2 cups of Low-fat cottage cheese
  • 1/4 cup of raspberries
  • 1/4 cup of cashews

Directions: Mix the raspberries and cottage cheese together. Have the cashews on the side.

Nutriton facts:

  • Calories- 445
  • Protein- 52 grams
  • Carbohydrates- 26 grams
  • Fat- 14 grams

*****

As you can see, creating healthy, high-protein breakfast meals can be easy. The trick is knowing what types of foods are high in protein and creating a meal based around them.

Consuming enough protein per day is crucial to keeping you satisfied and improving your overall body composition. If your goal is to burn fat and get lean having at least 30-40 grams of protein per meal is a great starting point. Use these simple breakfast ideas and you will be well on your way.

References:

1. Vader Wal, JS. et al.  Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. 2005 Dec;24(6):510-5.

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