There are a few things about breakfast that are abundantly clear: a balanced breakfast can help improve energy and concentration, get your metabolism running and help you to eat less during the day.
You may think just grabbing a muffin and a coffee on your way to work is enough but in reality, you may be missing the mark.
According to a new study from the University of Missouri School of Medicine, piling your plate with protein at breakfast is crucial if you want to reap the weight loss and energy boosting benefits breakfast can provide.
The researchers found that those who ate a breakfast consisting of 35 grams of protein, felt less hungry, ate less over the course of a day and gained less body fat over the course of 12 weeks than those who only had only 13 grams of protein.
"Protein is one of the most filling nutrients, as it requires extra work for the body to digest, break down, and metabolize," says New York-based nutritionist Lisa Moskovitz, R.D. "The more satiated you feel, the more likely you are to make healthier and smarter food decisions throughout the day."
Slower to digest, keeps you fuller longer and leads to better food choices later on. Sounds about right.
If you are thinking 35 grams seems like way too much, you aren't wrong. The participants in the study were growing young men and you can't really absorb more than 30 grams of protein per meal anyway. So, Dr. Moskovitz suggests aiming for 20-25 grams of protein. She also suggests giving one of these breakfasts a try as they will meet your protein target:
Egg Scramble (26g of protein)
Scramble one whole egg and two egg whites and cook. Place on slice of Ezeikel bread and top with 1 ounce light Swiss cheese and 2 tablespoons avocado.
Greek Yogurt Parfait (26g of protein)
Top 1 cup of plain Greek yogurt with 4 tablespoons of almonds and 1 cup of fresh blueberries.
Smoked Salmon Toast (25g of protein)
Top two slices of Ezeikel bread with 2 ounces of smoked salmon and 2 light spreadable cheese wedges.
I'm thinking of smoked salmon toast in the morning. How about you? What are your favourite protein packed breakfast ideas?