Breakfast is the most important meal of the day
While there’s no denying that it’s essential for boosting your energy levels in the mornings, some research suggests that eating a high protein breakfast everyday can also aid with other things – including weight loss.
Benefits of a high protein breakfast
While breakfast in general has many benefits for our bodies, consuming foods which are high in protein first thing in the morning is a fantastic way to give yourself a big boost of energy. That energy should in turn stimulate your brain, potentially leading to better concentration and improved physical performance1.
Additionally, having a healthy breakfast every morning that’s rich in protein will leave you feeling fuller for longer. That means you’ll be much less likely to crave a snack before lunch!
Who should eat a high protein breakfast?
High protein breakfasts are particularly ideal for people trying to lose weight. That’s because a protein-packed breakfast tends to keep you sated for longer, meaning you won’t feel the urge to snack before your next meal2. Overall, you’ll likely end up eating fewer calories during the day and, therefore, lose weight at a faster rate.
In general, you should be aiming to eat around 20g of protein at breakfast to help keep you sustained until your next meal3. While some breakfast foods like eggs and fish are already packed with protein, there are other equally as healthy things you can prepare which have high amounts of natural or added protein.
Five high protein breakfast ideas
After some inspiration for a high protein breakfast? Here are five ideas to keep you sated and satisfied throughout the morning:
High protein muesli with fresh fruit
Muesli is a great source of fibre thanks to the fact it contains oats. What’s more, it can be very high in protein depending on what else has been put into it. High protein muesli is enhanced with protein-packed soya flakes, seeds and nuts, plus it tastes delicious on its own with milk or mixed with some fresh fruit. If you’re a vegan, soya drinks are generally the most protein rich alternatives to dairy.
Nut butter on seeded toast
If a couple of slices of toast are usually your go-to breakfast, try upping the protein by switching to a seeded bread and swapping jam for nut butter. Nuts are a great source of protein and you’ll find a range of different options, from classic peanut butter to creamy almond or hazelnut4.
Seeded scrambled eggs
Scrambled eggs on toast are another classic breakfast food and a great source of protein in themselves. One large egg has around 6g of protein in it5, while some seeded breads can contain upwards of 3g of protein per slice6. For an even bigger protein boost (and extra flavour), why not add some chopped tomatoes, fresh herbs and a sprinkle of soya protein mince?
Layered yoghurt pot
A layered yoghurt, or yoghurt parfait, is a great high protein breakfast that can be effortlessly prepared in advance the night before. Add some plain yoghurt to a jar or container and then layer it with some high protein muesli, nuts (almonds are a particularly good source of protein7), chia seeds and some fresh or frozen berries.
Protein pancakes
Protein-heavy breakfasts don’t always have to be super healthy. If you fancy a little treat, try making protein pancakes by blending two scoops (about 40g) of your favourite protein powder (a flavoured one is best) with two eggs, an overripe banana, half a teaspoon of baking powder and a pinch of cinnamon8. Cook as you normally would in a pan and then serve with fresh fruit and a drizzle of honey.
If you’re in a rush or need something extra to get you through a long day, why not take a look at the delicious bars and snacks in our protein foods range?
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Last updated: 16 April 2020
Sources
1 https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss
2 As above
3 https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss#section7
4 https://www.medicalnewstoday.com/articles/323042
5 https://www.eatthismuch.com/food/browse/?q=eggs&type=food
6 https://www.eatthismuch.com/food/nutrition/seeded-bread,5843/
7 https://www.medicalnewstoday.com/articles/323042
