What if I told you there was a magical breakfast food that would give you the power to walk by an open box of donuts – or a bag of chips, or a bowl of candy – without batting an eye?
Okay. It might not be that magical. But it’s close. Research shows that eating more protein at breakfast can significantly change how hungry we feel throughout the day. Eating a high-protein breakfast can improve our sense of fullness and satiety, resulting in healthier choices all day long. As a nutrition counselor, I can vouch for this effect. When a client comes in saying they’re hungry all the time, craving sweets or relying on snacks to get through the day, the first thing I look at is their protein intake at breakfast. Adjusting this meal can really make a difference!
While many Americans typically consume enough protein daily, it’s often concentrated in the evening meal. Distributing protein more evenly throughout the day, especially focusing on breakfast, can promote satiety and help manage hunger.
High-Protein Breakfast Foods
Here are some practical ideas to boost your protein intake at breakfast:
- Dairy: Greek yogurt, cottage cheese, or fortified plant-based yogurts offer substantial protein.
- Nuts and Seeds: Adding nuts or seeds to cereals, yogurts, or smoothies boosts protein content and adds healthy fats.
- Eggs: Eggs are a versatile and protein-rich option for any day of the week.
- Seafood: Consider dishes like smoked salmon avocado toast or shrimp, grits, and sauteed greens.
- Lean Meats: Opt for lean options such as turkey or chicken sausages to complement your breakfast.
Simple High-Protein Breakfast Recipes
- Veggie Heavy Omelet: Combine eggs with your choice of vegetables, cooked beans, and lean meats for a hearty meal.
- Protein Smoothie: Blend Greek yogurt, cottage cheese, or protein powder with fruits, greens, and a liquid base like water, milk or a plant-based milk alternative.
- Chia Seed Pudding: Prepare chia seeds soaked in milk overnight, top with fruits and nuts in the morning.
By integrating these high-protein foods and recipes into your breakfast routine, you can enhance satiety, reduce cravings, and support healthful food choices. Experiment with different combinations to discover what satisfies your taste buds and keeps you happy until lunch.
Learn more about your individual protein needs and how to include protein in a balanced diet by visiting CSU Extension’s Food Smart Colorado webpage on protein needs. You can also tune into our on-demand webinar: Understanding Your Protein Needs: A Look at High Protein Diets and What Our Bodies Really Need in English or Spanish.
Live Smart feature articles, brought to you by CSU Extension experts, deliver science-based, practical knowledge that encourages lifelong physical, financial and emotional health and well-being to Coloradans.