Personally, I always try to include a source of protein at breakfast. I know when I start my day with cereal or zucchini bread I'm usually hungry pretty soon after or find myself snacking throughout the day. Besides building muscle, our bodies need protein for about a trillion other daily functions and processes. But did you know that starting your day with a good source of protein may even help you reach your weight loss goals?
More are more studies are coming out showing the benefits of starting your day with some protein. Having a protein rich meal for breakfast can help to keep you full longer, prevent snacking later in the day, and may even aid in weight loss and help to decrease fat mass. Protein is more satisfying and filling than a meal that is heavy in refined carbs because it takes longer to digest and helps control our blood sugars. Studies have shown, that those who start with protein at breakfast are less hungry and snack less throughout the day.
Our bodies can only digest up to about 30 grams of protein at a time, so anything over that is not necessary (check your protein shakes). To find out your daily protein needs you can use the following equation:
(weight in lbs / 2.2 = weight in kg)
weight in kg x 0.8
This equation gives you your minimum daily protein requirements. For those who are more active, are over 65, or are sick or injured I would multiply by 1.0 to 1.2.
One of the best things about being a dietitian is the dietitian community. It's seriously the best. Everyone is so supportive and wants to see each other succeed. I reached out to our wonderful community to compile the following list of healthy, higher in protein, breakfast recipes. Below are 21 healthy recipes to bulk up the protein in your morning meals to help you stay full longer, feel more satisfied, prevent snacking later in the day, and possibly help shed a few pounds. Let me know which ones you try!
Shamrock Smoothie: 18 grams of protein
Power Pancakes: 18 grams of protein (15-20 with Greek yogurt)
Breakfast Bowl: 11 grams of protein
PB Pancakes: 13 grams of protein
Veggie Quiche: 16 grams of protein (in 3 patties)
Frittata Muffins: 11 grams of protein (in 2 muffins)
2 Ingredient Pancakes: 21 grams of protein
Parfait: 17 grams of protein