Breakfast has been long known as the most important meal of the day, and all though this may be a controversial topic, having a high protein intake to start the day will have several benefits such as inducing muscle protein synthesis, increased thermic effect of protein, increased satiety, and decreased cravings later on in the day. In fact, according to a study by the International Journal of Obesity, people who eat a high-protein breakfast eat about 26 percent fewer calories at lunch than those who ate a meal with less protein? Here are some high-protein breakfasts that are easy to prepare and can be eaten on the go.
Greek Yogurt with Berries
Trade in the sugar filled yogurt for a fat free Greek yogurt to get 6-12 more grams of protein per serving. Try adding low-glycemic index and fiber-rich berries to naturally sweeten your meal, and add some healthy fats by sprinkling on flax-seeds or nuts.
Combine turkey bacon, spinach, eggs whites and cheese on an English muffin for a simple and delicious protein packed morning sandwich. This sandwich can pack anywhere between 7-30 grams of protein depending on your caloric and macro-nutrient needs.
Try this simple breakfast burrito for a whopping 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).
Looking for ideas for the quinoa you picked up at the grocery store? Try a high-protein, dairy and wheat free breakfast porridge that’s thick, rich and delicious for your morning meal. Heat a saucepan over medium heat and measure in the quinoa. Season with cinnamon and cook until toasted, stirring frequently, about 3 minutes. Pour in the almond milk, water and vanilla and stir in the brown sugar and salt. Bring to a boil, then cook over low heat until the porridge is thick and grains are tender for about 25 minutes.
Peanut Butter Banana Protein Shake
Pressed for time and need a quick protein fix in the morning? Try adding a couple tablespoons of peanut butter, 1 cup of almond milk, 1 large banana, 1 scoop of chocolate whey protein and Ice to a blender. Blend it thoroughly and you can be on your way to work immediately. Just drink your shake in your car or on the go for a protein filled start to your day.