20 High-Protein Breakfasts That Actually Keep You Full
Eggs aren't your only option.
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WHETHER YOU’RE A sweet or savory breakfast person, there’s one thing that should never be missing from the most important meal of the day: protein.
People who eat protein-rich breakfasts have a lot going for their health. Along with improved insulin sensitivity, they’re more likely to have more balanced glucose levels. Plus, they’re often leaner than those who don’t eat breakfast, says Melanie Murphy Richter, M.S., R.D.N., and instructor of nutrition physiology at University of California Irvine.
“We go through a mini fast every night when we sleep. When we fast, our bodies tap into the glucose stores from our liver and our muscles to maintain our energy while we sleep. This means that our body will inevitably dip into our muscle reserves to maintain our energy while we sleep,” she says.
Eating a protein-rich breakfast within the first hour or two of waking will ensure that you are preserving your lean body tissue, which in turn helps you to lose weight and improve your overall body structure. Consuming enough protein first thing in the morning will keep you more full and satisfied throughout the day.
That means less excess snacking—which balances overall blood sugar levels to keep moods stable, and reduces overall cravings, especially for sugar and sweets. “Studies have shown that participants who ate a high protein breakfast were also more likely to have reduced visceral fat (weight that develops around the center of the body), which has been strongly linked to an increase in chronic disease including obesity, insulin resistance, heart disease and overall metabolic syndrome,” says Murphy Richter.
Plus, it's best to spread our protein intake throughout the day rather than forcing it all in at lunch and dinner. It "helps to ensure that we meet our protein needs and that we are supplying a steady stream of protein over the course of a day,” says Rima Kleiner, M.S., R.D. Protein helps to keep blood sugar—and, therefore, energy—levels stable.
To help, we’ve rounded up 20 high protein breakfast ideas to supercharge your day.
Erin Kenney is a Registered Dietitian, personal trainer, and CEO of Nutrition Rewired, a virtual private practice where she helps individuals achieve optimal levels of health and human performance. She takes a holistic approach and helps clients address health concerns from a root cause perspective. She works with athletes, CEO's, fortune 100 companies, and everyday individuals looking to achieve optimal health.
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