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Eat Protein For Breakfast

Healthy Eating Tip: For Breakfast, Don't Forget the Protein

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.

Image Source: Getty
Join The Conversation
Run2bfree067 Run2bfree067 7 years
vegetarians need protein, and i hate counting grams so i just have a lot of high protein food. breakfast is organic eggs and orgnc spinach or a parfait that sounds awful but is MY FAVORITE FOOD. nonfat vanilla yogurt, grapenuts/ bran bits to (3:1) and several almonds. its incredible and fast and delicious!
biarose biarose 7 years
I always have a boiled egg in the morning. I also mix some soy protein powder through my porridge. Sounds strange, but it actually makes the porridge a thicker texture and I really like it.
insanitypepper insanitypepper 8 years
I'm always on the hunt for high protein foods! This weekend I made a batch of the primal protein bars from Mark's Daily Apple. I love that I can tweak the recipe to my tastes & nutrition needs.
KMS1210 KMS1210 8 years
Gotta give a big kudos to my boyfriend because he is the one the makes sure I eat a healthy breakfast most days! Usually something along the lines of egg on toast, breakfast burrito, or oatmeal. I'm usually in a hurry so making anything that takes longer than 2 minutes doesn't really happen unless my boyfriend makes it. Gotta keeper :)
GlowingMoon GlowingMoon 8 years
For breakfast, I like to have nuts for my protein.
genipher85 genipher85 8 years
I am so guilty of this. Most mornings it is just bran flakes or oatmeal for me because I am in a hurry.
telane telane 8 years
My breakfasts a lot of times involve whatever protein I had prepared the night before - like Oxyjenn said - I put leftovers in omelets all the time, and it doesn't matter what kind of meat it is - pork, chicken, beef, it's all good. I also think that the peanut butter/scrambled egg combination sounds really good, ella1978.... But I think I could eat peanut butter on just about anything!
Oxyjenn Oxyjenn 8 years
Being one that is trying to gain some muscle, I feel adding more protein is much needed. This morning I made an omelet with 2 egg whites and some slices of chicken breast that I had left over from yesterday. I also added about a cup of spinach and topped it off with some salsa. I love oatmeal and cereal in the mornings, so I had a1/2 cup of apple sauce with 1/2 cup of All Brann cereal to get some carbs in with added cinnamon and a handful of trail mix to keep it slow digesting. I I LOVE BREAKFAST:)
mamasitamalita mamasitamalita 8 years
I am CURRENTLY eating nonfat Chobani yogurt with cereal in it :) go me!
ella1978 ella1978 8 years
I eat 3/4 cup of fat free cottage cheese with a handfull of blueberries (seasonal) and 10-12 almonds every weekday morning. I forgot my almonds today though.. grr. Cottage cheese for a serving and a half is about 19g of protein and the almonds are like another 3g. (22g total) On weekends (this is good, I swear) I toast a piece of whole wheat bread, put on 1 tbsp. of peanut butter and scramble two egg whites to put on top. PB has like 4g & two egg whites are 7g plus the bread has about 4g per slice (15g total)
cg130 cg130 8 years
My mom never eats enough protein for breakfast, and I'm always bugging her about it!
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