Eating breakfast is a great way to prepare yourself for the day. But not all breakfasts are good breakfasts. Eating the right foods in the morning will go a long way to helping you keep everything on track. Whether you are trying to lose weight or just prevent a case of mid-morning hanger, eating a filling, protein rich breakfast is the way to go. So, in order to prevent you from feeling ravenous by lunch, here are 9 super delicious, super filling high-protein breakfast options!
1. Cheesy scrambled eggs
Is there a better breakfast food out there? Eggs and breakfast just go together. Not only are they tasty, they are shockingly good for you. A single large egg comes in at 6 grams of protein and only 78 calories. Add a little cheese and they are even better. The calcium found in cheese can help your body absorb vitamin D from the eggs! Perfect combination!
2. Greek yogurt
Not only is Greek yogurt creamy and delicious, it is high in protein. A small, 170-gram container can carry 17 grams of protein for only 100 calories! It also contains calcium and probiotic bacteria. Just be careful which ones you buy. The flavoured ones often have 3 times the amount of sugar as the plain kind. Your safest bet is to buy the plain version and add a little honey or fresh fruit for flavour.
3. Smoothies: Whey Protein & Wheat Germ
While nutritious, a fruit-only smoothie doesn't contain much protein. Add some whey powder and the game changes! One scoop of whey powder can have about 20 grams of protein, depending on the brand. Wheat germ is also a great option if you are looking for a plant-based protein. Made from endosperm, bran, and germ, wheat germ has 6 grams of protein for a 1 oz. serving.
While you may be tempted to drink sugar laden juice, milk is a much wiser choice. Milk contains carbs for energy and, of course, protein. A cup of skim, 2%, or soy milk contains 8 grams of protein. Cow's milk also contains vitamin D. If you are drinking soy, be careful about the flavoured brands, they can be packed with sugar.
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5. Cottage cheese
A half cup serving of cottage cheese has 14 grams of protein! Because this serving size is only 90 calories, you have more room to add a little honey or some fruit. Cottage cheese is a great breakfast food because it contains casein proteins. Casein takes longer to digest which helps you feel full and it supplies your muscles with amino acids. Just be sure to check the label, some brands can be high in sodium.
6. Peanut butter
Just two tablespoons of natural peanut butter will provide you with 8 grams of protein. While 190 calories is pretty high for this serving size, peanut butter is great to add to things if you are looking for a protein bump. Try some in your oatmeal or with an apple. The fiber in these foods will add to the filling properties of the protein.
7. Chia Seeds
Chia seeds should be a staple in your diet. These seeds have 4 grams of protein and 137 calories for a 1 oz. serving which doesn't seem like much but the 11 grams of fiber is what makes the difference. Chia seed pudding makes a great breakfast treat. Add a few tablespoons to a cup of milk, leave in the fridge overnight and by morning you've got a fabulous meal. Add in a little fruit and vanilla and enjoy!
8. Peameal Bacon
Peamal bacon comes from a leaner part of the pig than the bacon you already know and love. A 3 oz. serving of peameal gives you 15 grams of protein and 150 calories. Not too shabby. Don't go to town with your portion size and peameal bacon becomes a solid option when looking for something savory.
Okay, so water doesn't contain any protein but it is a powerful tool when it comes to fighting hunger. Our brains are tricky things and often we are confusing hunger for thirst. Drinking water solves this problem. AND, if you are drinking water all day, your stomach will never be completely empty and you wouldn't be looking to eat anything and everything in sight by 10 a.m. Have yourself a glass of water before you eat any of the other items on this list and you'll be well on your way to a great day!
For more healthy meal ideas, check out the BodyRock Meal Plan!
Source: MTL Blog