A high protein breakfast may help manage blood sugar, increase satiety, support weight management, and increase muscle mass. High protein foods include eggs, meat, fish, dairy, nuts, beans, and certain fruits and vegetables.
Protein is a vital nutrient that helps support the muscles, organs, immune system, and overall health. This article looks at the benefits of a high protein breakfast and suggests some recipes to try.
Compared to other meals, high protein meals may reduce blood sugar levels after eating. High blood sugar after a meal may increase the risk of obesity, high blood pressure, and cardiovascular disease.
A high protein breakfast may help increase muscle mass. Protein helps suppress appetite, so it may help people feel fuller throughout the day and support weight management.
For most people ages 18 years or older, the recommended dietary allowance (RDA) for protein is
The following breakfast ideas are high in protein and include egg, plant, meat, and dairy-based options.
Egg-based, high protein breakfasts
A large egg contains 6.3 g of protein and other important nutrients such as vitamins A and B12, folacin, iron, riboflavin, zinc, and phosphorus.
The following egg-based recipes offer a nutrient-packed start to the day:
Plant-based, high protein breakfasts
Plant-based protein sources include beans, legumes, nuts, tofu, and certain vegetables such as peas, spinach, and broccoli.
The following plant-based breakfast recipes provide a good amount of a person’s protein RDA:
Meat-based, high protein breakfasts
Meat, fish, and animal-derived products are good sources of protein. To avoid consuming too much saturated fat, choose leaner cuts of meat.
People can try the following meat-based breakfast recipes:
Dairy-based, high protein breakfasts
Dairy-based foods high in protein include Greek yogurt, milk, ricotta, and cottage cheese. People wishing to limit dairy foods can adapt the recipes below to substitute dairy ingredients for plant-based alternatives, although this may reduce the protein content:
People may choose a high protein breakfast to help them meet various health goals, including losing weight, building muscle, or supporting high physical activity. Protein helps people feel fuller for longer, which can decrease the desire to snack between meals and help manage calorie intake.
If people are very physically active, eating an energy-dense breakfast may help fuel them through the day. Energy density is the number of calories per gram of food. People can increase the energy density of their breakfast by
People wishing to lose weight may choose to eat a lower energy-dense breakfast to support their health goals. This includes eating high fiber and water-rich foods, such as vegetables.
Anyone wishing to improve their overall health can try to include a wide variety of colorful fruits and vegetables in their diet. These provide phytonutrients, which are natural chemicals in plants that have many health benefits.
Protein is an important nutrient that supports overall health. High protein breakfasts may help people feel fuller for longer, manage their weight, regulate blood sugar, and increase muscle mass.
High protein options include eggs, meat, fish, dairy products, and certain vegetables and fruits.
People can adapt their meals to help meet their personal health goals. For example, people who are very physically active may wish to include more carbohydrates in their diet, and people wishing to lose weight can choose less energy-dense options.
