Toasted bagels, blueberry muffins, and warm waffles with fruit are some of my favorite choices for breakfast. Although they're tasty, they don't offer much protein. This essential nutrient makes you feel full and gives you sustained energy. So after eating a breakfast that's low in protein, you'll end up feeling hungry and sluggish soon after, and are more likely to reach for an unhealthy pick-me-up before lunch. If weight-loss is your goal, or you just want to prevent unnecessary weight gain, a high-protein breakfast can help.
Since the average woman needs between 40 and 60 grams of protein a day (depending on your weight and activity level), eating 10 to 20 grams of protein per meal is a great way to make it happen. To see which high-protein foods I recommend keep reading.
- Nonfat Greek Yogurt: Chobani Nonfat Vanilla contains 16 grams of protein, and if you go for plain, it's 18 grams.
- Cheese omelet: Two scrambled eggs offers 12.6 grams of protein. Sprinkle on an ounce of mozzarella cheese and that'll add 7 grams of protein.
- Cereal and milk: Look for a cereal that has at least 8 grams of protein per serving. Kashi Go Lean has 13 grams. A cup of skim milk contain 8 grams of protein, and if you go for plain soy milk, it contains 11 grams.
- Peanut butter on toast. Two slices of whole-wheat bread contain 8 grams of protein. Smear on two tablespoons of peanut butter, and it adds 8 grams of protein.
If you have any other high-protein breakfast ideas, share them in the comment section below.