Basic Breakfast: Banana On The Run
High-protein idea: Nothing beats a banana for grab-and-go portability, but if you pair it with a protein-rich dairy source, like a single-serving cup of cottage cheese, you could add more than 20 g of protein to your morning meal. Cottage cheese is also a good way to sneak in some calcium and vitamin A.
Frizzled Eggs And Sausage With Sauted Greens
Protein Punch: 16 gramsYou’ll Need: Eggs, garlic, chicken broth, kale, olive oil, pork, fennel seeds, cayenne, thyme, dried sage, onion powder, garlic powder
If you’re following a Keto eating plan, or simply want a lower-carb way to start your day, this egg, sausage, and kale combo is the perfect protein boost for you. It may require a bit of work at the beginning to prepare the pork sausage, but the results are worth it. Plus, you can pop these in the fridge or freezer for a quick breakfast at any time.
Get our recipe for Frizzled Eggs and Sausage.
Egg Sandwich With Pastrami And Swiss
Protein Punch: 27 gramsYou’ll Need: Butter, pastrami, eggs, milk, salt, pepper, low-fat Swiss cheese, whole-wheat English muffins
While most breakfast sandwiches are filled with protein-packed meat, that doesn’t always mean those ingredient choices are the best in terms of calories or even your daily energy. In this recipe, we choose our ingredients with more care. The combination of pastrami and Swiss has long been confined to the realm of the lunchtime deli counter, but we think it works beautifully with soft scrambled eggsâespecially because pastrami trounces both sausage and bacon in the calorie department. Give it a try.
Get our recipe for our Egg Sandwich With Pastrami and Swiss.
Protein Punch: 10 gramsYou’ll Need: Eggs, 2% milk, artichoke hearts, feta cheese, sun-dried tomatoes, turkey or chicken sausage, salt, pepper, frozen pie crust
Most quiches suffer the burden of excessive amounts of heavy cream and cheese. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean protein-packed chicken sausage.
Get our recipe for Artichoke Feta Quiche.
Protein Punch: 12 gramsYou’ll Need: Rolled-cut oats, milk, peanut butter, maple syrup, chia seeds
Get our recipe for Peanut Butter Overnight Oats.
Protein Punch: 22 gramsYou’ll Need: Ezekiel toast, peanut butter, chia seeds, honey, banana
Get our recipe for Sausage and Mushroom Frittata.
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Why Is Protein Important
Getting enough protein at breakfast and throughout the day can make all the difference in your weight-loss success. Protein digests slowly, which helps to keep you feeling fuller for longer. By including protein-rich foods at every meal, you’re more likely to feel satisfied, rather than starved, which is especially important when eating fewer calories to lose weight. Aim to get at least 50 graams of protein per day.
The high-protein, low-carb breakfast ideas we share below show you all the delicious meals you can make when following a low-carb diet for weight loss. Froom everything you need to get started to the ingredients to use, the recipes to try and the tips for taking these low-carb breakfasts on the go, you’ll have no reason not to eat breakfast.
See what a full day looks like: High-Protein, Low-Carb Meal Plan: 1,200 Calories
Protein May Slightly Boost Your Metabolism
Speeding up your metabolism can help you lose weight, as it makes you burn more calories.
Your body uses much more calories to metabolize protein than carbs or fat .
This means you burn more calories by eating protein than by eating carbs or fat. In fact, a high protein intake has been shown to result in an extra 80 to 100 calories burned each day (
For a complete list of high-protein foods, read this article.
Here are a few examples of high-protein breakfasts that can help you lose weight:
- Scrambled eggs: with veggies, fried in coconut oil or olive oil.
- An omelette: with cottage cheese and spinach .
- Stir-fried tofu: with kale and dairy-free cheese.
- Greek yogurt: with wheat germ, seeds and berries.
- A shake: one scoop of whey protein, a banana, frozen berries and almond milk.
Protein pancakes are also a very popular breakfast food at the moment.
Eggs make a great, high-protein breakfast. However, other high-protein breakfast foods are also good choices.
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Protein Per 2 Tbsp Peanut Butter/almond Butter: 7 Grams
The possibilities for nut butter at breakfast are just about endless. In addition to the usual schmear of peanut butter on toast, you can plop a spoonful of nut butter into oatmeal, smoothies, muffins, or snack balls. When you do so, you’ll ratchet up your protein intake. Two tablespoons of both peanut butter and almond butter contain about 7 grams of protein.
An intriguing study in the British Journal of Nutrition even found that, in women with obesity, eating peanut butter at breakfast helped control blood sugar and appetite throughout the day. As you pick your perfect nutty spread, just check labels to make sure you’re not getting added sugars and fats. A quality peanut butter needs just two ingredients: peanuts and salt.
Pb Protein Overnight Oatmeal
Never underestimate the power of adding a scoop of protein powder to something other than a shakeespecially oatmeal.
What You’ll Need:1 scoop chocolate protein powder1/2 sliced banana1 Tbsp chopped walnuts
How to Make It:1. In a small saucepan over medium heat, add the oats, a pinch of salt, and 1 1/3 cups water. Bring to a simmer, and then remove the pan from the heat. Stir in the peanut butter. Cover, refrigerate, and let the oats soak overnight.2. In the morning, stir in the protein powder. Heat the oatmeal over medium-low for 5 minutes, stirring a couple times, until heated through. Transfer to bowls, then top with banana, raisins, and walnuts. Feeds 3
740 calories, 42g protein, 84g carbs , 28g fat
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Smoothies Make A Great High
For people who like to drink their breakfast, smoothies make the ideal quick, healthy breakfast. To make your own smoothie at home, combine these basic ingredients in a blender to make one modest serving:
Sample high-protein breakfast smoothie
1/2 cup 1% milk or soy milk2/3 cup Greek lemon yogurt 1 cup frozen mixed berriesPlace all ingredients in blender and blend until smooth. Approximately 280 calories, 19 grams protein per serving
Morning Healthy Muesli Recipe
If you’ve got a bit of a sweet tooth but didn’t meal prep your pancakes, grab this easy on-the-go muesli recipe. A triple punch of protein with oats, nuts, and seeds, plus plant-based protein powder on top of that, this quick recipe will keep you full all morning without any cooking involved.
Average protein per serving: 30 grams.
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Foods And Beverages To Consume In Limited Quantities
The foods on this list can be included, but they shouldnt be the main focus if you want to lose weight. Although many of them are nutritious, their protein percentages arent high. Depending on what you like and the way you eat, you can enjoy them in small quantities on a frequent or even daily basis.
- Cheese: Cheese is delicious, low in carbs, and a great source of calcium. However, it doesnt provide a lot of protein per calorie. Additionally, some people find that eating cheese causes cravings for more.22If you follow a keto or low-carb diet, feel free to have a small portion daily, if you like.Protein percentage range: 39% to 20%
- Nuts: They provide crunch, flavor, and enjoyment at meals and when snacking. Unfortunately, they dont provide much nutrition per calorie.Also, once you start eating nuts, it can be difficult to stop. Eating too many nuts can increase your caloric intake, making weight loss more difficult.23Aim for no more than a small handful no matter what type of nut you choose. Also, portion them out and eat them in a small bowl rather than from the container.Protein percentage range: 18% to 4%
- Low-protein processed meats: Yes, theyre flavorful and convenient. But foods like bacon, sausage, and salami contain far less protein than other meats. Can you still lose weight if you include them in your diet? Absolutely. But try to choose the processed meats listed in the foods to eat section most of the time.Protein percentage range: 23% to 14%
Beans Lentils Peas & Soy
Legumes beans, lentils, peas, seeds, and soy are a good source of protein and provide other essential nutrients. Yes, most are higher in carbs than the other foods on this list. However, theyre also high in fiber. Plus, as an excellent source of plant-based protein, legumes are perfect for vegetarian and vegan weight-loss diets.
One review of 21 trials found that people who included beans, lentils, and other legumes in their diet lost a small amount of weight without deliberately restricting calories.16
Additionally, consuming soy products has been shown to help reduce appetite and support weight loss in several studies.17
While soy is considered a complete protein, beans and legumes are low in one or more of the essential amino acids that you need to eat to stay healthy.18 The good news is, combining different plant proteins, such as beans and nuts, can provide adequate amounts of all the essential amino acids your body needs.19
Plant protein powder supplements are processed, so they lack the fiber found in whole foods. However, they are a good option for getting more protein with fewer carbs. For this reason, you may want to consider occasionally including plant protein powders if youre a vegetarian or vegan who eats keto or low carb.
Protein percentage range: 80% to 26%
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Why High Protein In The Morning
- Keeps you full. Protein helps you to feel full for longer, so that you can last until your next meal without being hungry again in 10 minutes.
- Helps you lose weight. Because it helps to curb your hunger, eating high protein/low calorie meals is a great way to help you lose weight while still feeling satisfied.
- Keeps you alert. Full of amino acids, protein helps your brain function at its highest level.
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How Much Protein Do You Need In A Day
The number one question I get on this blog is how much protein do we need. The answer is, if you are eating adequate energy, meaning your calories are enough to maintain your weight), than its likely you do not need to worry about the amount of protein you are consuming.
Most foods, even vegetables, contain some amount of protein, so if you are consuming adequate calories, you probably have enough protein.
With that said, the amount of protein you might want to get in your diet, can move towards depends on your goals.
For the average adult however, 1.0-1.6 grams of protein per kg of body weight is a general guideline. Converted to pounds, this means, if you are 100 lbs, you would thrive consuming approximately 50-70 grams of protein per day.
I am close to 100 lbs, and lift some pretty heavy weights. So Ive chosen to eat more protein, although it isnt necessary. Ive increased this amount to 1 gram of protein per pound .
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Benefits Of High Protein Breakfast
As the name goes, breakfast is the first meal after an overnight sleep, to break the fasting cycle. Often labelled as the most important meal of the day, breakfast elevates our energy levels, restoring glycogen in the blood. Research has surfaced that those who regularly consume a healthy protein-rich breakfast, have reduced tendencies to develop type 2 diabetes and heart diseases.
Intaking the right proportion of high-protein breakfast keeps me going throughout the day, without experiencing fatigue. Including foods that are high in protein ensures muscle health that in turn contributes to overall weight loss by burning calories and regularising hormone flows.
Non-Vegetarians consume multiple types of protein. But for vegetarians like me, the options are restricted. Therefore, in this article, I provide you with multiple vegetarian breakfast options that are tasty and rich in protein and amino acids.
How Protein Helps In Losing Weight
Protein Rich Diet For Weight Loss: Protein reduces appetite and hunger
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Sausage Garlic And Greens With A Soft
The lids of pans are great for so much more than falling out of your kitchen cabinets. For instance, in this recipe, placing a lid atop the pan helps tough broccoli rabe turn tender quickly by creating a steamy cooking environment. Hooray, lids!
What You’ll Need:1 lb chicken sausage, casings removed4 cups chopped broccolini or broccoli rabe2 cups baby spinach
How to Make It:1. Bring a small pan filled with simmering water to a boil. Adjust the heat to medium. Once the water reaches a strong simmer, carefully add the eggs. Cook, gently rolling with a spoon occasionally, until soft boiled, about 8 minutes. Using a slotted spoon, remove the eggs and transfer to a bowl to cool. 2. In a large pan, add the oil, garlic, and onion. Adjust the heat to medium. Cook the onion until translucent, 3 to 5 minutes. Add the caraway and sausage and cook until browned, 7 to 10 minutes. Add the greens, close the pan with a lid, and cook, stirring occasionally, until wilted, 3 to 5 minutes.3. As the greens wilt, carefully peel the eggs. Transfer the contents of the pan to 2 serving platters and top with 2 eggs each, cut in half. Feeds 2.
Nutrition per serving: 584 calories, 54 g protein, 13 g carbohydrates , 35 g fat
Scrambled Eggs With Salmon Goat Cheese And Asparagus
Protein Punch: About 17 gramsYou’ll Need: Asparagus, smoked salmon, goat cheese, eggs, fat-free milk, and butter
Eggs are such a great way to get a protein-packed start to your day, but making plain scrambled eggs can get old after a while. Thankfully this recipe gives you a boost of protein in a unique way, especially if you have some smoked salmon in the fridge that you don’t know what to do with.
Get our recipe for Salmon Scrambled Eggs.
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Vegetarian Diet: High Protein Breakfast Recipes For Weight Loss
Whether youre looking to shed some kilos, or are trying to build your muscles, protein-rich foods are essential. It is what helps you recover from the daily wear and tear of muscles and gain muscle strength. Furthermore, a protein-rich diet keeps you high on energy and fights fatigue.
If youre a non-vegetarian, you have a huge array of protein-rich food sources to choose from. However, for vegetarians, the options may seem a little limited. Limited but not impossible.
That said, here are some high protein vegetarian breakfast recipes to start your day with. These are delicious, scrumptious and nutritious!
The Perfect Breakfast Burrito
A hearty breakfast burrito like this one is the perfect way to start your day and match your weight loss goals. The beans will provide you with fiber and protein, the chorizo will give you a protein boost, and the whole burrito will keep you full and satisfied throughout the morning.6254a4d1642c605c54bf1cab17d50f1e
Get our recipe for breakfast burrito.
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Basic Breakfast: Toasted Bagel
High-protein idea: Turn your morning bagel into a high-protein breakfast by adding some smoked salmon. Trade your bagel for whole wheat bread, and youll be fuller even longer thanks to the added fiber. The salmon not only adds about 5 g of protein per ounce, but it also has omega-3 fats that can benefit everything from your brain to your skin, according to the National Institutes of Health.
Avocado And Smoked Salmon Bagel
A bagel with just cream cheese doesnt pack quite enough protein to get you through your morning, says Ehsani. Try adding half of an avocado and smoked salmon to a fiber-packed whole wheat bagel to level up your breakfast game.
Salmon is a high-quality source of protein, loaded with omega-3s and immunity-boosting vitamin D. Need a more on-the-go option? Use canned salmon.
Per serving: 525 calories, 35 g protein, 20 g fat, 14 g carbs, 14 g fiber
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Why Is A Healthy Breakfast Important
Breakfast is considered the most important meal of the day because its the first meal we eat after an overnight fast, hence the term break-fast.
Eating breakfast allows your body to replenish its stores of blood glucose, your bodys main energy source, while also providing other vitamins and minerals required for healthy function.
Eating a healthy nutrient-dense and protein-based meal early in the day may have a variety of benefits including weight control, reducing cardio-metabolic risk factors, and cognitive performance
An extensive amount of research has also shown the importance of eating a balanced high protein breakfast in shaping overall nutrient intake, highlighting that those who eat breakfast tend to make better food choices throughout the rest of the day, improving overall dietary quality
When you eat breakfast, you are sending a message to your body that you will have plenty of calories coming in throughout the day, whereas if you skip breakfast you are sending a message to your body to conserve calories.