All You Need to Know About a High Protein Breakfast

Updated on February 17th, 2020
high protein breakfast

Proteins are crucial for the efficient functioning of our body. They help in muscle growth (1), are a substantial source of energy for the body, and can even help with weight loss (2). However, protein is often overlooked in our daily diet.

Including protein in your diet comes with a suite of benefits and is relatively easy. By incorporating protein in your breakfast, you can take advantage of the various benefits of this essential macronutrient.

Benefits of a High Protein Breakfast

  1. A high protein breakfast can help you lose weight. This is because the body uses more calories to metabolize protein when compared to carbs and fats.
  2. Protein has the ability to make you feel full and eat less, preventing you from munching on food that would be counterproductive to your weight loss goals.
  3. A high protein breakfast can also help you lose belly fat. The consumption of proteins is inversely proportional to your body fat, meaning that the more protein you consume, the less belly fat you have.
  4. It can boost your metabolism. An increase in the consumption of protein can boost metabolism and help you lose weight as it makes you burn more calories.
  5. It can make you more alert. Some studies have shown that increasing your intake of protein can make you more alert and keep you more active throughout the day.
  6. A high protein breakfast can improve satiety, diet satisfaction, and even mood state. Research suggests that protein is more satiating per gram compared to carbs or fat.
  7. Amino acids build muscle mass and assist in recovery from injuries and wear-and-tear. A high protein diet can make up for the essential amino acids that the human body cannot produce on its own.

[ Read: Best Breakfast Protein Smoothies ]

Foods to Include in a High Protein Breakfast

1. Eggs

eggs benefits

Eggs are among the most easily available forms of protein are can easily be incorporated into your breakfasts.

You can fry eggs, scramble them or even eat them boiled. Alternatively, you can add them to sandwiches, burgers, or even mix them up into an omelette. You can even combine them with other foods such as sausages and bacon if you’re craving them.

Eat at least two eggs every morning in order to ensure that you get an adequate intake of proteins. The eggs will ensure that you don’t feel too hungry through the rest of the day, reducing your consumption of junk or possibly unhealthy foods by a lot.

[ Read: Cheap Protein Sources ]

2. Milk

Milk is packed with calcium and protein. Depending on whether you drink full fat or toned milk, you can even regulate the number of calories you consume.

You can drink milk plain, mix it in with some flavoring or even make a milkshake with some fruits to increase the nutrient intake. Alternatively, you can even eat it with your favorite cereal.

Make sure to drink at least two cups of milk daily to ensure a steady intake of calcium and protein.

3. Yogurt

Yogurt for Diarrhea treatment

Yogurt is yet another dairy product that’s high in protein. The various flavours available in the market means that there’s something for everyone.

How to use?

You can eat yogurt plan, sprinkled with some sugar or even along with some fruits in a fruit salad.

How much to use?

Make sure to eat at least one bowl of yogurt every day as it packs a good amount of protein.

[ Read: Greek Yogurt Benefits ]

4. Protein Shakes

Protein shakes are often consumed by those who regularly work out or are engaged in some sport. They pack a large dose of proteins, making them the ideal solution for those who want to up their protein take without having to put in too much effort.

You can add your favourite protein shake to a glass of milk or even mix it in with some fruits to make a milkshake. Bananas are ideal as they give you lots of energy along with the protein.

Drink at least one glass or a cup of milk with a tablespoon of protein powder mixed in it on a daily basis.

5. Cottage Cheese

Cottage Cheese

Cottage cheese is extremely rich in protein and is an excellent choice. Often, it is regularly consumed by those who work out or engage in some sort of sport.

There are various ways in which one can treat cottage cheese. It can be grilled, added to a curry or even eaten as a salad with vegetables if you’re looking for a balanced meal.

Make sure to eat at least 100 grams of cottage cheese daily to ensure an adequate intake of protein and other nutrients such as calcium.

[ Read: Benefits of Breakfast ]

High Protein Breakfast Recipes

1. Greek Yogurt Parfait

This high protein recipe is easy to prepare and very filling. Take some plain nonfat Greek yogurt. Garnish with any fruit or nuts of your choice. You can even drizzle some honey on top for added flavor.

2. Chickpea Scramble

This healthy recipe is the perfect choice for a vegan high protein breakfast. Mash some chickpeas along with tomatoes and spices such as turmeric and chili powder. Let it cook for about 5 minutes, and add water as needed to maintain a thick consistency. Spread on some toast, and you’re good to go!

3. Chia Seed Pudding

Take one cup of milk and about two tablespoons of chia seeds. You can even use unsweetened almond or coconut milk. Blend all the ingredients together in a bowl and let it gel in the fridge overnight. Once set, the pudding will be ready to eat in the morning.

4. High Protein Cereal

Ready-to-eat oatmeal with milk makes for a great high protein vegetarian breakfast. Wheat-based cereals are readily available in supermarkets, so pick one with more grams of protein and fiber per serving for a nutritious breakfast.

5. Smoked Salmon

Add this healthy high protein breakfast item to your sandwiches with some sour cream and cucumbers. You can even use it as a topping for kale and spinach salad.

6. Banana Pancakes

This delicious high protein breakfast for kids is packed with nutrition. Just mash in bananas to your standard pancake recipe. Add a teaspoon of vanilla extract or sprinkle with cinnamon for added flavor.

Bottom Line

Breakfast is the most important meal of the day. However, it’s also crucial that one eats the right kind of food in this meal. A high protein breakfast works wonders for those who are physically active or are looking to lose weight. Try these breakfast recipes to ensure that you don’t munch on unhealthy food later during the day.

[ Read: Benefits of GOLO Diet ]


1. Can protein be substituted in other meals?

While it is recommended that you consume a little bit of protein in every meal, doing so as part of your breakfast has a lot more benefits.

2. Can I have a cheat day once a week?

Yes, you can. However, keep in mind that straying too far into the unhealthy territory will only be detrimental to your efforts.

3. Will replacing carbohydrates with protein make me feel lethargic?

No, replacing carbohydrates with protein will not lower your energy levels as the protein will directly be used to synthesize energy.

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