Starting your day with protein rich breakfast makes you alert, energetic, increases feelings of fullness and satiety, as well as induce you to eat healthier all day long. On the other hand eating a breakfast high in refined carbohydrates causes blood sugar levels to fluctuate, which can make you feeling tired, fuzzy and hungry shortly after the breakfast.
Interesting Facts About High Protein Breakfasts
It’s a well-known fact that eating foods rich in protein is crucial to build lean muscle, keep cravings at bay and even loosing those stubborn last few pounds. But many of you might not know it’s not only how much protein you eat that’s important; it’s equally important from where you get your protein. Allow me to explain it. The reason is threefold.
(i) First Reason: At the outset, each source of protein-food – from chicken to peanuts – has a different assortment of amino-acids, the building blocks of protein. Of the 20 different kinds of amino acids, nine are “essential” that you can get from food. Thus it’s especially vital you get enough of these gangs. Animal-based protein-source foods (meat, eggs, dairy) pack them all in one amount or another. On the other hand plant-based protein-source foods only contain a fraction of the 9 essential amino acids, implying that if you try to get all your plant based – protein from peas, this will result in not getting enough of certain amino acids. So if you want to get protein from plant-based sources, you will need to eat various protein-rich plants at each meal to ensure that you get all of the amino acids you require by day’s end.
(ii) Second Reason: The above reason doesn’t mean that you forego plant-based foods (veggies, legumes or pulses) and go for only animal-based foods rich in protein at your breakfast, lunch or dinner. This option will simply cause you in having more than needed calories, saturated fat and cholesterol. Such a protein-intake plan will be a big back-fire.
(iii) Third Reason: This is an important reason that you choose the protein sources prudently. Every protein source food comes with its own unique combo of vitamins and minerals. Some protein-rich foods are high in B vitamins; others in iron and some are not rich in anything at all.
Bear in mind: Your body can’t derive the full benefits of protein if you are deficient in essential vitamins and nutrients!
Just Fitness Tip: The Recommended Daily Allowance (RDA) of protein for women over age 19 is 46 grams; for men, it’s 56 grams.
High Protein Foods With Right Vitamins And Nutrients
Your aim should be to get your protein from all of the right sources. Here is a list of some best protein breakfast foods that are high in protein with the right mix of vitamins and nutrients to make sure that your body derives the benefits of protein to the fullest extent.
(i) Eggs: It’s a well-known fact that an egg has 6 grams of protein. But few people know that the 6 grams of the protein contained in an egg is most valuable protein around. They undisputedly rate the highest in terms of their biological-value, the proportion of protein that, when eaten, helps to produce proteins and tissues in your body. On top of that, eggs are loaded with choline as well as vitamins B-12 and, all of which are needed to maintain your energy levels up and cells pulsating too as they should. And there may not be a heart-health downside to eating them as according to Harvard School of Public Health, consuming up to one whole egg a day doesn’t increase the risk of heart disease in healthy people.
Quick High Protein Breakfast: Most of the protein is contained in egg white. So, an omelet prepared with one whole egg and two egg whites creates an excellent healthy protein breakfast. As egg yolks contain cholesterol, by using one whole egg along with two egg whites, you boost-up the protein content while keeping the cholesterol at a minimum.
(ii) Cottage Cheese: May be the most unappreciated cheese known to mankind, cottage cheese has 25 grams of protein and 18% of your everyday calcium needs in one cup only. Also remarkably, it’s packed with casein, the slowest-digesting protein you have around to help you hold off your hunger pangs.
Quick High Protein Breakfast – Cottage Cheese With Fruit: For a quick, high-protein breakfast, opt for a bowl of cottage cheese with an assortment of your favorite fresh fruit and berries. For just 81 calories, four ounces of cottage cheese offers a whopping 14 grams of protein!
(iii) Chicken – High Protein Low Calorie Low Saturated Fat Food: Poultry should be included in any omnivore’s good protein breakfast plan. Amazingly, it has much less saturated fat than any other cuts of meat, and incredibly contains 30 grams of protein per breast. Always try to have white meat whenever feasible to keep a control on your calorie intake.
(iv) Turkey Bacon Or Other Lean Meat – High Protein Low Fat Breakfast: They are high protein foods for breakfast, on top of that with low fat. An ounce of cooked turkey bacon has about 5 grams of protein and much less fat than typical pork bacon. However, make sure to check the nutritional facts given on the labels of different brands to compare their calorie, sodium, fat and cholesterol contents.
(v) Whole Grains: The best high protein low carb breakfast whole grain foods (which are also necessary for your fiber-intake, heart health and weight loss attainment) are quinoa, bulgur and freekeh. All these contain at least 6 grams per cooked cup, and hold on a top tip is here – Quinoa is really one of the few “complete” plant-based high protein source out there, purporting it comprises of all of the nine essential amino-acid, wow!!
Just Fitness Tip: Quinoa, a gluten-free grain, is a wholesome protein, which makes it an incredible alternative for a vegetarian high-protein breakfast. One cup of cooked quinoa serving has about 8 grams of good protein. Using low-fat milk instead for half the required water during the cooking process pumps-up your protein content. And when you chip in your cooked quinoa with chopped nuts, fresh berries and sprinkle with cinnamon not only enhance the taste but also increase its nutritional value many-fold.
(vi) Fish: Fish is an excellent healthy high protein breakfast food as it is packed with omega-3 fatty acids and at the same time low in calories – thereby helps in promoting heart health and steadying moods. Bonus point is they prevent your brain from shrinking as you age.
Salmon and Tuna can be included in the best high protein breakfast foods plan. Just a 3-ounce serving of salmon will contribute 17 grams of protein with just 6.5 grams of unsaturated fatty acids. And tuna is a valuable high protein breakfast, with 25 grams protein in just 3 ounces. And, if you are counting your calories, it’s really leaner than salmon, containing just 5 grams of total fat (both saturated and unsaturated).
Just Fitness Tip: We recommend eating fish twice a week, baked or broiled.
(vii) Legumes: A boon for vegans. These fellas are rich in protein as much as they are in heart-healthy fiber. Moreover, they are powerhouse of B vitamins. Go for beans, lentils, soybeans (edamame) and peas. Even peas have 8 grams of protein per cup. Inspiring, wow!
(viii) Low-Fat Dairy: Yogurt is an ideal quick protein breakfast for your busy mornings. A mere 3.5 ounce serving of plain, non-fat Greek yogurt contains at least 10 grams of protein. Plain is the best option as fruit flavors come with loads of sugar.
High Protein Break Fast On The Go: You can make a delicious smoothie with low-fat milk or plain yogurt adding a scoop of protein powder or a tablespoon of nut butter to perk-up its protein potency. To pump-up further its nutritional value, serve your low-fat dairy with fruit or vegetables.
(ix) Nuts: They are not only rich in healthy saturated fatty acids, but also loaded with lots of protein punch. They are a good choice to be included to have a breakfast high in protein.
(x) Leafy Vegetables: Kale, collard greens and other leafy greens are packed with protein, for example a 70-calorie serving of spinach provides about 10 grams of protein. Although, they don’t contain all of the amino-acids that your body requires, but combining them with beans and legumes can turn them into breakfast foods high in protein, complete with all the nine necessary amino-acids.
High Protein Breakfast Recipes
Here are some best high protein breakfast ideas about how to make your favorite morning meals more nutritious and more filling:
(i) Basic Protein Breakfast Idea– Almond Butter Or Peanut Butter: Substitute butter for 2 tablespoons of almond or peanut butter, which can add about 8 grams of protein to your breakfast. Watch out – the processed nut butters can be tricky sources of sugar and other unhealthy ingredients, so go for a super-short ingredient list such as nuts, and may be some salt.
(ii) Basic Breakfast Protein Idea – Yogurt: Swap a 6 ounce nonfat yogurt for a Greek yogurt variety to fortify your breakfast with an additional 6 grams of protein per serving (for a total of 14 grams). To make your meal still more healthier mix in some fiber-rich berries to naturally sweeten your snack, and if you like add some seeds, nuts, or high protein, high fiber cereal to foster the amount of protein even more.
(iii) High Protein Breakfast On The Go – Banana On The Run: Nothing surpasses a banana for grab-and-go handiness. However, add a protein-packed dairy source such as a cup of cottage cheese, and wow – you get an additional whopping 28 grams of protein along with some essential calcium and vitamin A.
(iv) Basic Protein Foods For Breakfast – Smoothie Kefir: Trade the milk and yogurt in your smoothie for kefir, a cultured probiotic beverage drink (like drinkable yogurt). One cup of plain kefir provides about 11 grams of protein as compared to the 9 grams in one cup of nonfat yogurt and 8 grams in cup of nonfat milk.
(v) Low Carb High Protein Breakfast – Hard-Boiled Eggs With Avocado: Anyone on a low-carb plan who’s always on the go needs this naturally gluten-free recipe in their life! Hard-boiled eggs and diced avocado is a throw-together breakfast that will fill you up with protein and fiber, keeping you surprisingly full and satisfied until lunchtime rolls around.
High Protein Dish Ideas
(i) Proteins For Meals – Baked Pumpkin Macaroni & Cheese: This dish will provide you with about 24.5 grams of protein per serving.
Read here the Baked Pumpkin Macaroni & Cheese recipe from Runs With Spatulas
(ii) High Protein Meal – Sweet Potato Pizza: This dish will provide you with about 22.2 grams of protein per serving.
Read here the Sweet Potato Pizza recipe from Chocolate Chilli Mango
(iii) Protein Rich Meal – Curried Black Bean Ratatouille (Vegan): This dish will provide you with about 14 grams of protein per serving.
Read here the Curried Black Bean Ratatouille recipe from Eating Bird Food
(iv) Meal With High Protein – Cheese” & Lentil Pie (Vegan, Gluten-Free): This dish will provide you with about 15 grams of protein per serving.
Read here the “Cheese” & Lentil Pie recipe from Wallflower Girl
(v) Meal Rich With Protein – Pasta With Feta, Tomatoes & White Beans: This dish will provide you with about 17.5 grams of protein per serving.
Read here the Pasta With Feta, Tomatoes & White Beans recipe from Runs With Spatulas
(vi) High Protein Dish – Pumpkin Chili (Vegan): This dish will provide you with about 13 grams of protein per serving.
Read here the Pumpkin Chili recipe from The Iron You
(vii) Protein Rich Recipe – Bruschetta Quinoa Casserole (Gluten-Free): This dish will provide you with about 19 grams of protein per serving.
Read here the Bruschetta Quinoa Casserole recipe from The Iron You
(viii) High Protein Meal Idea – Polenta & Tofu Skillet (Vegan): This dish will provide you with about 15 grams of protein per serving.
Read here the Polenta & Tofu Skillet recipe from Fat Free Vegan
(ix) Meal Rich With Protein Recipe – Quinoa, Zucchini & Sun-Dried Tomato Frittata: This dish will provide you with about 15 grams of protein per serving.
Read here the Quinoa, Zucchini & Sun-Dried Tomato Frittata recipe from The Iron You
(x) Super Rich Protein Dish – Seitan Stuffed With Walnuts, Dried Cranberries & Mushrooms (Vegan): This dish will provide you with about 39.1 grams of protein per serving.
Read here the Seitan Stuffed With Walnuts, Dried Cranberries & Mushrooms recipe from Fat Free Vegan
(xi) Breakfast With Protein – Enchiladas: This dish will provide you with about 22.7 grams of protein per serving.
Read here the Breakfast Enchiladas recipe from Meme Inge
(xii) High Protein Lunch / Dinner – Roasted Tomato, Zucchini & Smoked Cheese Casserole: This dish will provide you with about 15 grams of protein per serving.
Read here the Roasted Tomato, Zucchini & Smoked Cheese Casserole recipe from The Iron You
(xiii) Protein Breakfast Foods – Blueberry Protein Pancakes: This dish will provide you with about 42 grams of protein per serving.
Read here the Blueberry Protein Pancakes recipe from Corina Nielsen
(xiv) Protein Breakfast Recipes – Yogurt Breakfast Bowl With Toasted Coconut, Walnuts, and Blueberries & Chia: This dish will provide you with about 24 grams of protein per serving.
Read here the Yogurt Breakfast Bowl with Toasted Coconut, Walnuts, Blueberries & Chia recipe from Eating Bird Food
(xv) Dinner / Lunch Protein Foods – Curried Carrot Slaw With Smokey Maple Tempeh Triangles (Vegan): This dish will provide you with about 14 grams of protein per serving.
Read here the Curried Carrot Slaw With Smokey Maple Tempeh Triangles recipe from Lunchbox Bunch
(xvi) Super High Protein dish – Chipotle Bean Burritos: This dish will provide you with about 41.4 grams of protein per serving.
Read here the Chipotle Bean Burritos recipe from Runs With Spatulas
(xvii) High Protein Lunch – Szechuan Noodles: This dish will provide you with about 19.4 grams of protein per serving.
Read here the Szechuan Noodles recipe from Runs With Spatulas
(xviii) Protein Breakfast Foods – Sausage-Flavored Breakfast Beans & Grits (Vegan): This dish will provide you with about 16.5 grams of protein per serving.
Read here the Sausage-Flavored Breakfast Beans & Grits recipe from Fat Free Vegan
(xix) Protein Packed Meal – Pasta With Broccoli & Cauliflower (Vegan): This dish will provide you with about 17 grams of protein per serving.
Read here the Pasta With Broccoli & Cauliflower recipe from Savory Nothings
(xx) Protein Rich Meal – One-Pan Mediterranean Quinoa (Vegan, Gluten-Free): This dish will provide you with about 13 grams of protein per serving.
Read here the One-Pan Mediterranean Quinoa recipe from The Iron You
(xxi) Protein For Breakfast – Fluffy Scrambled Eggs: This dish will provide you with about 25 grams of protein per serving.
Read here the Fluffy Scrambled Eggs recipe from Healthy Recipes Blogs