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How to Include More Protein for Breakfast

Did you know...research shows that people who ate eggs for breakfast ate 22% fewer calories at lunch than those who ate a bagel!


Including protein in your breakfast is important because it provides long-lasting energy and helps you feel full and satisfied throughout the morning. Protein is an essential nutrient that helps repair and build muscle, support strong bones, and regulate metabolism.

We've all heard the importance of protein, not just for building muscles but also for weight loss.


But some people in my free community struggle with incorporating protein in their breakfast. eating protein at breakfast actually can help you eat less as the day goes on.





Episode Summary

If you're looking for quick and convenient options,

some high-protein breakfast choices include:

  • Greek yogurt

  • eggs cooked different ways, such as scrambled, fried, or in an omelette with vegetables,

  • nut butter on toast

  • sausages

  • Stir-fried tofu with veggies

  • add protein powder to your porridges, or smoothies, or yogurt.

  • nuts and seeds

  • cottage cheese with apple sauce, or fruits.


high protein breakfast: greek yogurt

These are just a few easy ways to get more protein in the morning. Experiment to see which ones work best for satisfying your appetite the longest and give you the most sustained energy!

Regarding how much protein you should have for breakfast,

the amount can vary based on your individual needs and goals.

However, as a general guideline, aim for at least 15-20 grams of protein at breakfast, equivalent to about 2 eggs, or a cup of Greek yogurt.


If you're looking to lose weight, keep in mind that protein-rich breakfast options can be calorie-dense, so be mindful of portion sizes.


To get the most benefits of sustained energy and satiety, as well as balanced blood sugar, make sure to balance your breakfast with fiber-rich, complex carbohydrates and healthy fats for a nourishing, satisfying meal.


Hopefully, these tips on how you can include protein in your breakfast have inspired you to experiment what gives you long-lasting energy and a feeling of fullness and satisfaction throughout the morning.



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