Including protein in your morning meal offers a variety of benefits whether you eat on the go or at the table. In addition to helping you feel full longer with more stable blood sugar, protein-packed meals also help repair and maintain your cells.
Protein builds all your tissues such as hair, skin, muscles, and organs. It's also what makes haemoglobin in your blood.
Including protein in a diet alongside high-carbohydrate, high-fat foods have many health benefits, including sustaining energy levels and stabilizing blood sugar levels. Maintaining muscle mass is also facilitated by eating adequate protein.
Find out why it is so important to include protein in your breakfast here. You'll also discover great protein sources.
Why having a high protein breakfast is beneficial
There are numerous benefits of eating a protein-rich breakfast over a one that consists mostly of carbohydrates, such as toast or bagel. You feel satiated longer if you consume protein in the morning to help you get through that meeting. It also helps keep blood sugar stable when combined with carbohydrates and fats.
Whether you eat a balanced breakfast that includes protein or you usually skip breakfast altogether, keeping your energy levels stable is possible when you start your day with a nutritious breakfast.
If you typically do not eat much or don't eat breakfast at all, it may be challenging to consume an adequate amount of protein. A good morning protein meal will boost your chances of consuming enough protein throughout the day.
According to research, protein consumption is highest at dinner but lowest at breakfast. Consider splitting your protein intake evenly throughout the day to enable you to get the same amount for every meal.
When you consume proteins equally throughout the day, you can feel more satisfied during meals and have more energy to last the day. There is also evidence that this recommendation is beneficial for muscle growth.
Breakfast with high protein content
Breakfasts that include protein come in many forms. When it comes to protein intake, most people think of meat, but there are many other foods to consider, regardless of whether you prefer savoury, sweet, or plant-based breakfasts.
Protein receives a great deal of attention when discussing nutrition. But it is still crucial to get other macronutrients, such as carbohydrates and fats, for balanced nutrition. Fibre-rich carbohydrates are filling and are your body's preferred source of fuel, while fats help improve the absorption of micronutrients, promotes satiety, and enhance the flavour of your meals.
When having breakfast, be sure to include a variety of ingredients to get your daily dose of vitamins. In addition, minerals and antioxidants contained in fruits and vegetables will increase the nutrition value of your breakfast.
Meat options for breakfast
- A serving of lean breakfast sausage contains 18 grams of protein
- Ham contains 14 grams of protein per 3-ounce serving
- Two slices of turkey bacon have 4.8 grams of protein
Dairy options for breakfast
- Greek yoghurt has 16 grams of protein in 5.5 ounces
- Cottage cheese has 11 grams of protein per 4-ounce serving
- Regular yoghurt contains 8.5 grams of protein per cup
- One large egg contains 6 grams of protein
Whole-grain options for breakfast
- The Amaranth contains 9 grams of protein per cup
- Quinoa has 8 grams of protein per cup
- A cup of oatmeal contains 6 grams of protein
- A quarter cup of spelt has 5 grams of protein