Easy High Protein Breakfasts


Breakfast is an important meal. Probably one of the most important ones. It provides your body with fuel to start your day. It gives your brain an energy source to start performing well, keep you top of your game and keep your hunger levels from heading into primal hunger.

Breakfast also is supportive of reduced stress levels. By providing your body with fuel in the morning, you are telling your body “I got you. You don’t need to stress over where our next meal is coming from.” Lastly, breakfast is beneficial for blood sugar levels. Our insulin resistance (when our cells start ‘ignoring’ insulin) is at its lowest in the mornings.


Having a breakfast that contains protein, healthy fats and carbohydrates helps provide your body with all of the building blocks that it needs to start the day. Healthy fats are satisfying, carbohydrates provide your body with some easy to burn energy and protein is a key to making your breakfasts filling. I'd recommend focusing on getting 15-20 grams of protein per breakfast. This can help ensure you stay satisfied longer and start the day with some longer lasting energy. 


High protein breakfast ingredients: (not an inclusive list)

Greek yogurt

Cottage cheese

Smoked salmon

Black beans

Eggs

Nuts - almonds, walnuts, peanuts etc (these are protein and fat combos)

Nut butters - almond butter, peanut butter etc (these too are protein and fat combos)


Here are a couple high protein meals/recipe ideas:

Peanut butter overnight oats

1/3 cup non fat Greek yogurt (plain)

1/2 cup rolled oats

2/3 cup almond milk or cow's milk (these are the highest in protein!)

1 tbsp chia seeds

1 tbsp peanut butter

Mix all ingredients well and let sit in the fridge overnight! Top with sliced or frozen berries before eating. 

Est protein: 30 grams 

Cottage Cheese Avocado Toast

1/2 avocado

1/c cup low fat cottage cheese

Salt and pepper to taste.

Mix the two together and enjoy on top of a multigrain toast, like Dave's Killer Bread. Sprinkle hemp seeds on top for a crunch and more protein. Est protein: 20 grams

Mexican Style Breakfast Bowl

3/4 cup of black beans

1/2 baked sweet potato

1 tbsp of mexican style cheese blend or cheddar cheese

1/4 avocado

2 tbsp salsa Heat first two ingredients until warm, top with cheese, avocado and salsa. If desired, top with a fried egg for even more protein.

Est protein: 21 grams


Breakfast Tacos

2 eggs, scrambled

1 small flour tortilla

1/4 cup of cooked ground turkey (or 2 slices of turkey bacon)

1 tbsp salsa

cilantro, to taste

Add the scrambled eggs inside the tortilla with the ground turkey, cilantro and salsa. Serve with fruit on the side for additional fiber and carbohydrates.

Est. protein: 20 grams



Breakfast Taco with eggs, ground turkey and cilantro. Pineapple and tomatoes on the side.


© 2019 by Erica Mouch, RDN, CD.