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    Hans Cardenas
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    The document provides 8 high-protein breakfast ideas to help people feel full until lunch and meet their daily protein needs. Some suggestions include choosing cereals with at least 5g protein and fiber, making breakfast burritos with eggs and beans for 25g protein, adding nut butters or Greek yogurt to provide additional protein beyond regular options, and making homemade muffins or smoothies that incorporate high-protein ingredients like kefir, nuts, or cottage cheese. The goal is to help people feel satisfied until lunch while getting enough protein in their diets.

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    8 High protein

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    The document provides 8 high-protein breakfast ideas to help people feel full until lunch and meet their daily protein needs. Some suggestions include choosing cereals with at least 5g protein and fiber, making breakfast burritos with eggs and beans for 25g protein, adding nut butters or Greek yogurt to provide additional protein beyond regular options, and making homemade muffins or smoothies that incorporate high-protein ingredients like kefir, nuts, or cottage cheese. The goal is to help people feel satisfied until lunch while getting enough protein in their diets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    55 views7 pages

    8 High Protein

    Uploaded by

    Hans Cardenas
    The document provides 8 high-protein breakfast ideas to help people feel full until lunch and meet their daily protein needs. Some suggestions include choosing cereals with at least 5g protein and fiber, making breakfast burritos with eggs and beans for 25g protein, adding nut butters or Greek yogurt to provide additional protein beyond regular options, and making homemade muffins or smoothies that incorporate high-protein ingredients like kefir, nuts, or cottage cheese. The goal is to help people feel satisfied until lunch while getting enough protein in their diets.

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    of 7

    8 High-Protein Breakfast Ideas

    A protein-packed breakfast can satisfy your appetite and help you eat healthier all day long.
    Here’s how to make your favorite morning meals more nutritious and more filling.

    By Diana Kelly

    Stockbyte/Thinkstock

    Your morning meal may not contain


    enough protein.
    According to interesting research published in the International Journal of Obesity,
    participants who ate a protein-packed breakfast ate 26 percent fewer calories at lunch than
    those who ate a calorically identical meal with less protein. The nutrient helps your gut
    release peptide YY, a hormone that nudges your brain to realize, “Hey, I’m full.” The
    Recommended Daily Allowance (RDA) of protein for women over age 19 is 46 grams; for
    men, it’s 56 grams. Here are easy and delicious high-protein breakfast ideas.
    Happy Hemp

    Basic breakfast: Bowl of cereal with milk


    High-protein idea: Some cereals are loaded with protein, and some have very little. Some
    good options: Kashi GoLean Original, which has 13 grams of protein and 10 grams of fiber
    per serving; Bear Naked Fit Almond Crisp, which has 7 grams of protein and 7 grams of
    fiber; and Barbara's Bakery High Fiber Original, which has 5 grams of protein and 10
    grams of fiber per serving. See a list on FitSugar.com of healthy options that contain at
    least 5 grams of protein and 5 grams of fiber per serving. For even more of a boost, sprinkle
    an ounce of dry-roasted sunflower seeds for 5 more grams of protein as well as the anti-
    aging vitamin E.

    Hemera/Thinkstock
    Basic breakfast: Egg and cheese on a roll
    High-protein idea: Choose a breakfast burrito with beans, or try this easy recipe from
    HuffingtonPost.com for 25 grams of protein in your morning meal from the eggs and
    beans. Fill a corn tortilla with two scrambled eggs, 1/4 cup diced sautéed onions, and 1/4
    cup of black beans. Then top with a tablespoon of pico de gallo (or more to taste).

    iStock/Thinkstock

    Basic breakfast: Butter or jelly on toast


    High-protein idea: Swap butter for 2 tablespoons of peanut butter or almond butter, which
    adds about 8 grams of protein to your meal. Since processed nut butters can be sneaky
    sources of sugar and other unhealthy ingredients, look for a super-short ingredient list (like
    the nut, and maybe some salt, according to SELF.com).
    iStock/Thinkstock

    Basic breakfast: Yogurt


    High-protein idea: Trade a 6 ounce nonfat yogurt for a Greek yogurt version to get in
    about 6 more grams of protein per serving (for a total of 14 grams). Make your breakfast
    even healthier by adding fiber-rich berries to naturally sweeten your meal, and sprinkle on
    seeds, nuts, or high-protein, high-fiber cereal to increase the amount of protein even more.

    iStock/Thinkstock

    Basic breakfast: Oatmeal made with water


    High-protein idea: Swap water for skim milk (8 grams of protein per cup) and sprinkle on
    some chopped nuts to help you feel full until lunch. Try this apple walnut oatmeal from
    USNews.com: Cook 3/4 cups of dry oatmeal with 1 1/4 cup of skim milk. Add 1 chopped
    apple and 1/4 cup of chopped walnuts. Sprinkle with cinnamon and drizzle with honey.
    Total: 24 grams of protein.

    iStock/Thinkstock

    Basic breakfast: Smoothie with milk or


    yogurt
    High-protein idea: Swap the milk and yogurt in your smoothie for kefir, a cultured
    probiotic beverage (like drinkable yogurt). One cup of plain nonfat kefir contains 11 grams
    of protein, more than the 9 grams in one cup of nonfat plain yogurt and the 8 grams in one
    cup of nonfat milk.
    iStock/Thinkstock

    Basic breakfast: Homemade muffin


    High-protein idea: Try baking these High-Protein Banana Oat Muffins from
    MensFitness.com, which contain 8 grams of protein per muffin. (Did we mention they are
    also less than 100 calories and have only one gram of fat?) It’s a much healthier alternative
    to bakery muffins, which can have anywhere from 300 to 500 calories per serving and are
    usually high in fat, sugar, and sodium. To further amp up the protein of your homemade
    goods, spread a split muffin with a tablespoon of peanut butter (for 4 more grams of
    protein) and enjoy it with a cup of fat-free milk (for 8 additional grams).

    iStock/Thinkstock
    Basic breakfast: Banana on the run
    High-protein idea: Nothing beats a banana for grab-and-go portability, but add a protein-
    rich dairy source, like a single-serving cup of cottage cheese, and you’ll add a whopping 28
    grams of protein to your morning meal. Cottage cheese is also a good way to sneak in some
    calcium and vitamin A.

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