Beginning the day with a high-protein breakfast is beneficial for staying alert and focused, keeping in shape, and jump-starting metabolism. Breakfast is often eaten after the body has been fasting during sleep. It is important to break the fast with high-quality proteins, good fats, and some carbohydrates to re-energize and prepare for the day ahead. No one needs to be an elite athlete to benefit from a breakfast high in protein. Protein provides amino acids to build muscle, repair tissue, support hormonal function, and make up neurotransmitters in the brain. When eating a high protein breakfast, individuals stay energized and focused throughout the day. Here are some simple ideas for a high-protein breakfast.
Traditional Bacon Or Sausage And Eggs
Traditional bacon/sausage and eggs is a classic breakfast meal. Eggs can be served scrambled, over easy, fried, boiled, and poached. Cheese or vegetables can be added to eggs to add vitamins or more protein. Two slices of bacon and two eggs offer about eighteen grams of protein and sixteen grams of fat. When substituting sausage for bacon, the protein content jumps to twenty-two grams and the fat content jumps to twenty-six grams.
For some individuals, the fat content may be too high, which is where substitutions can come into play. Whole eggs can be swapped for egg whites. Two egg whites yield only 0.2 grams of fat and still packs 8.2 grams of protein. If egg whites do not seem appetizing, individuals can use one whole egg with one egg white. Turkey bacon and turkey sausage have half the fat content of regular bacon and sausage. However, they still offer almost the same amount of protein. The culinary options for bacon/sausage and eggs are nearly endless!
Scrambled Tofu And Eggs
Scrambled tofu and eggs is a versatile meal with a very high protein content. One-half cup of scrambled tofu and two eggs yields twenty-two grams of protein. Tofu seasons well and does not have its own strong flavor. This makes it an easy protein source to blend into nearly any dish. An easy recipe includes scrambling a quarter cup of tofu with one egg, olive oil, half a teaspoon of tarragon, and hot sauce to taste. This recipe cuts down on the saturated fat and cholesterol of simply scrambling two eggs. Adding mushrooms, tomatoes, green peppers, onions, or other vegetables to this dish can add variety and nutrients. Experimenting with different cheese varieties can enhance the flavor and add protein.
Though avocados alone do not have a high protein content, they are packed with monounsaturated fatty acids essential for heart health. When paired with two or three eggs and cheese in an avocado omelet, individuals can quickly rack up twenty-two grams of protein and nine grams of healthy fats! Avocados have a rich, creamy texture that goes well inside an omelet. Like other breakfast options, this can be an extremely versatile dish. Adding pico de gallo and queso fresco can give this omelet a southwestern flavor. Adding feta cheese and chopped Kalamata olives, also full of heart-healthy fats, gives the omelet a Greek flare.
Quinoa Breakfast Bowl
One half cup bowl of quinoa yields twelve grams of protein all by itself. Quinoa is the only whole grain with all nine essential amino acids, making it a great source of protein for individuals who avoid eating animal products. As a tasty, vegetarian breakfast one can add blueberries (or other fruit), sliced almonds, chia seeds, vanilla, cinnamon, and coconut milk to cooked quinoa making a type of porridge. Like most of these meal ideas, quinoa is extremely versatile and can fit into most diet plans. It can be used in place of rice, seasoned to nearly any type of cuisine, or used as a filler. Avocado, eggs, bacon, and sliced tomato make a well-rounded, protein-packed, quinoa breakfast bowl that is sure to keep anyone full of energy for hours.
Cottage Cheese With Fresh Fruit
Cottage cheese with fresh fruit is a protein-packed breakfast option for individuals who need a quick, healthy breakfast. This meal can effortlessly be packed and eaten on public transportation or after arriving at the office. Just a half cup of whole milk cottage cheese has twelve grams of protein. Adding fresh fruits like strawberries, peaches, or pineapple will increase vitamin intake. Depending on personal taste, nearly any fruit can be added to cottage cheese. Certain fruits including cantaloupe, honeydew, guava, kiwi, raspberries, and oranges contain more protein than others and can enhance protein intake when added to cottage cheese. Substitutions can be made replacing whole milk cottage cheese with two percent, one percent, or fat-free cottage cheese.