Want to know how to nutritionally feel your best all morning without the low blood sugar slump? Want to keep your appetite from getting out of control in the middle of the afternoon? A high protein breakfast may be just what you need to adopt each day. Many recent studies found that eating a higher protein breakfast (with around 30-35 grams of protein) lowered your after-meal cravings more than just eating breakfast alone. Also, eating protein at each of your meals can be the best way to get lean muscle-building benefits. Give these five high-protein breakfasts a try- they are great for On-the-Go, too!
Breakfast Variety Meal Sampler Plate
Place one large hard-boiled egg, 1/4 cup almonds, 1/2 cup lowfat cottage cheese topped with 1/2 cup berries, and 4 whole-grain crackers in a divided or re-sealable container for a 30 gram, protein-packed breakfast that is about 350 calories. (if you are not eating dairy, substitute the cottage cheese for organic sprouted tofu).
- Protein Parfait
Place 1 cup of plain lowfat plain Greek yogurt in the bottom of a glass or Mason jar. Layer with 1 cup berries, 1/4 cup walnuts, and 1/4 cup of whole grain cereal for a 325 calorie parfait that provides 30 grams of protein.
- Chocolate-Banana-Protein Smoothie
In a blender combine, 6 ounces of organic sprouted tofu, 1 cup coconut or almond milk, 1 tablespoon organic sunflower or almond butter, 1/2 frozen banana, 1.5 tablespoons dry unsweetened cocoa powder, and 1 tablespoon honey. Blend until you have a smooth, delicious 375-calorie, 30-gram protein smoothie. You can substitute your favorite protein powder for the tofu instead if you prefer.
- Portable Breakfast Sandwich
Toast two slices of sprouted grain bread (such as Ezekiel or whole grain). Top with 1 egg cooked any way you like, 2 slices of non-nitrate added Turkey Bacon, 1 thin slice of mozzarella cheese, 2 large tomato slices and 1/2 cup baby spinach. This yummy sandwich is about 400 calories and 34 grams of protein.
- Breakfast Quinoa
Cook 1/2 cup quinoa in 1 cup almond or coconut milk (instead of water) according to the package directions. Top your cooked quinoa with 1/3 cup non-fat Greek yogurt of your choice, 1/3 cup shelled pistachios or 2 tablespoons of ground flaxseed, and 1/2 cup sliced strawberries or blueberries, for 450 calories & 30 grams protein.
EASY-PEAZY for your quick and healthy options!