Perhaps one of the most common pieces of nutritional advice is to eat a big, nutritious breakfast. You’ve probably heard this many times before, and perhaps you’ve brushed it off. After all, you might not be hungry in the morning, or you might be busy, or you might just really enjoy syrup-drenched waffles.
But if you’re a health-conscious individual, breakfast is when you should think about healthy eating the most—and when you should incorporate most of your protein. According to a study published in the International Journal of Obesity, a healthy, high protein breakfast can give you more energy and keep you fuller, making you less likely to overeat.
Here are some high-protein, delicious foods you can add to your morning meal (just not at the same time…that could be gross).
Essentials for a Healthy High Protein Breakfast
1. Greek yogurt
Swap out your plain yogurt for Greek yogurt. According to the USDA, one container of plain, nonfat Greek yogurt contains 17 grams of protein.
But Greek yogurt tastes nasty!
Oh, my dear. You haven’t experienced the glory of Greek yogurt. On its own, it is pretty nasty. But combine it with a bit of honey or Stevia, some fruit, and/or even a bit of nut butter, and it is a creamy, delicious godsend.
Stick to the traditional and eat eggs. One large egg contains 6 grams of protein. If you’re trying to keep down your cholesterol, stick to egg whites, and you’ll still get all that healthy protein. Scramble them with veggies for added nutrition—just don’t use high amounts of butter or oil while you’re cooking!
Quinoa, for breakfast?
Sounds crazy, I know. But since quinoa is so versatile, you can add it to your scrambled eggs, or even add it to fruit or yogurt in place of oatmeal. Definitely a good route to take, since quinoa has 24 grams of protein per cup.
Related: 6 Health Benefits of Kale
4. Protein smoothies
Do you tend to have a hard time getting yourself to eat in the morning? That’s no excuse! Drink your breakfast instead. Buy yourself some plant-based protein powder, pick some tasty fruits, and add some almond milk or oats.
Protein smoothies are, obviously, packed with protein—and many people find it easier to drink something smooth than eating something solid in the early mornings.
5. Cottage cheese
Cottage cheese has a bit of a bad rep. People automatically write it off as being nasty because of its texture. But like Greek yogurt, it’s extremely versatile and is delicious when eaten the right way. If you mix it with almond butter, put it over fruit with a bit of honey, or add it to your protein smoothies, it can serve as a delicious breakfast, and a nutritious one.
After all, one cup of cottage cheese is a whopping 25 grams of protein. Try it, and it may end up becoming the main component of your healthy, high protein breakfast.
6. Nuts and seeds
Get your nuts and seeds in! Nuts like almonds and seeds like pumpkin seeds are high in protein. Grab a handful, or even try crushing them up and adding them to your smoothies or oatmeal, for an extra protein boost.
Related: Health Benefits of Honey
If you’re trying to lose weight or just treat your body well, a healthy, high-protein breakfast is absolutely essential. And luckily, there are lots of tasty and delicious foods you can add to your morning meal to make it exactly that!
Greek yogurt, eggs, quinoa, protein smoothies, cottage cheese, nuts, and seeds are all excellent, protein-packed foods to add to your mornings to give you an energy-filled, snack-free day!
Photo by Stacy Spensley