Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
FREE
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September 21, 2023
Everyone knows that breakfast is the most important meal of the day, but it can be a challenge to ensure that your breakfast is nutrient-dense and full of protein. For most people, breakfast needs to be quick and easy and oftentimes eaten on the go. In order to meet these requirements, many focus less on healthy foods and instead look for the simplest breakfast ideas that require very little preparation.
Fortunately, it is not that difficult to find breakfasts that are healthy, full of protein, and easy to make. It just takes a little planning. Quit reaching for the toaster pastries or bowls of cereal and enjoy a breakfast that will make you feel better all day long.
Breakfast is the first meal consumed after hours of fasting while you sleep. Eating a healthy protein breakfast of at least 15 to 30 grams of protein ensures that your body is primed and ready for the day and that your muscles have the energy they need to function and grow. According to the American Society for Nutrition, a breakfast that is high in protein helps to increase muscle mass, aid in weight loss, and regulate glucose throughout the day.
Some people don't worry about eating a healthy breakfast, and some skip the meal altogether. If you are guilty of doing either of those things, today is the day to make a change. Need some breakfast ideas that are full of protein and will keep you full and satisfied until lunch? Check out these options and choose those that seem like something you would enjoy. You're more likely to implement a new diet or eat a new food if you think you'll stick with it.
17g protein
If you're typically a toast and eggs for breakfast kind of person, a breakfast quesadilla is an easy way to get fewer carbs and more protein. Swap out the bread for whole wheat tortillas and fill them with scrambled eggs, black beans for even more protein, a little cheese, and whatever veggies you have on hand. Green bell peppers or spinach are delicious! This savory breakfast will keep you feeling full all morning long so that you can avoid snacking between meals.
30g protein
Oatmeal is a delicious, filling breakfast food that has been popular for centuries, and for good reason. It is a whole grain that is comforting and can be flavored to your heart's desire. Unfortunately, oatmeal can be made with too much sugar and not enough protein to leave you satisfied. When you make your oatmeal, add a scoop of protein powder to up its staying power. Need a quick recipe? Check out this basic recipe. To jazz it up a bit, try adding 1 tablespoon of flax seeds and top with a 1/2 cup of whatever fruit you like. Blueberries, strawberries, bananas - the sky's the limit.
7g protein
Some healthy breakfast ideas can feel a little boring or leave you feeling starving an hour after eating. A high-protein yogurt parfait is easy, delicious, and completely customizable. The most important thing is to choose your yogurt wisely. Some brands are full of sugar and low on protein. Greek yogurt is your best bet when you want to up your protein intake at breakfast. Pre-measured containers make it easy to stick with the proper serving size, and they allow you to choose different flavors. A parfait needs layers, but try 1/4 cup of muesli rather than granola for more fiber and fewer carbs - All-Bran Buds are also a great option. Like the oatmeal, add 1/4 cup of berries or fruit for a tasty breakfast.
6-12g protein
If you love toast and you'll never give it up, switching to whole-grain bread gives you more fiber and healthy carbs (and even a little extra protein) that are great paired with high-protein foods like eggs. Poached eggs are quick and easy, and they're especially tasty when eaten on top of toast. One egg contains 6 grams of protein, so choose how many you'd like depending on how much protein you'd like to add to your breakfast. If you haven't ever poached an egg before, it's as easy as boiling a skillet full of water, adding a little vinegar, gently dropping the eggs into the water, then cooking them off the heat and covered for about four minutes, longer if you don't want runny yolks.
35g protein
Pancakes are a notoriously sugary and carb-heavy breakfast, but you can turn them into a protein rich breakfast by changing up your ingredients. In your blender, combine 1/2 cup each of egg whites, oatmeal, and cottage cheese until smooth plus a teaspoon of baking powder for fluffiness. Cook this batter on a skillet and top with peanut butter, real maple syrup, and a little fruit. Quick and easy!
Start your day off on the right foot with a breakfast that is full of protein to keep you satisfied and help your muscles grow. Want to make sure you get the right amount of protein everyday? Get custom meal plans for your nutrition goals using the Prospre meal planning app.
