Energize your mornings by indulging in high-protein breakfast foods because you are one decision away from embracing good doses of serotonin before beginning your day. Ask yourself these questions: Why does your energy plummet mid-morning? Why does irritation become the prevailing morning mood? Are these emotions random? Or maybe an unhealthy sign due to the lack of protein-rich foods in your breakfast?
Mornings are not for feeding only caffeine and cortisol to your body, but to make conscious and healthy efforts to recharge your energy levels. For most people, the rush of morning chaos and flurry of tasks leaves very little time to prepare tasty and scrumptious breakfast foods. However, denying your body a sufficient dose of healthy nutrients in the morning may lead to fatigue. Many people battle unmeasured levels of lethargy throughout the day, often unaware that their decision to skip a whole and healthy breakfast is the reason. With the whole day ahead, your incapacity to focus on tasks shows your body’s frailty caused by this unhealthy habit.
Thankfully, there’s a simple solution: adding high-protein breakfast foods to your morning routine.
Including protein-rich foods in your breakfast
Proteins are large and complex nutrients made up of smaller units called amino acids. There are a total of 20 amino acids, which form unique sequences to create different types of proteins. Proteins are the building blocks of human organs, literally contributing to the structural integrity of tissues, muscles, skin, and even nails, hair, etc.
Are you experiencing hair brittleness? It could be indicative of a protein deficiency in your body. Also, proteins are much more than just building blocks or any substance that you eat; they are indispensable for enzymatic activity, regulating proper digestion and body metabolism, boosting your body’s immunity, and contributing to many important biochemical processes. They have antibodies to fight any infections. It’s imperative to maintain a healthy protein intake for overall well-being.
Adequate protein intake in the morning can beat the energy blues. This power nutrient comes with many benefits, from satisfying mid-morning hunger to re-energizing the body. No wonder the doctors advise adding high-protein foods to make your breakfast healthy.
What does a healthy protein intake do to your body?
Satiates your hunger to feel fuller for longer periods
Prevents overeating, contributing to healthy weight management
Promotes muscle repair and growth
Boosts your body’s metabolism
Stabilizes blood sugar levels, preventing sudden energy dips
Now the important question: Are you getting enough grams of protein per day?
Proteins undergo continuous repair and replacement, signifying the growing need to consume them to keep your body working. Here, “grams of proteins” means the required amount of the essential micronutrient, not the foods that are the source of proteins.
For a truly nutritious breakfast, it needs to be balanced and wholesome, meaning all necessary micronutrients—including proteins, wholesome carbohydrates, and healthy fats—need to be included. Furthermore, a healthy breakfast looks different for different people based on age, nutritional benefits, daily lifestyle habits, and hunger cravings.
Best high-protein breakfast foods for your mornings
Eggs
Imagine your breakfast without eggs. You can’t do that, right? One of the perfect breakfast options, they serve as a quick and easy source of protein. According to Healthline, a large egg contains 6 grams of protein with all 9 essential amino acids. Along with proteins, it also has 5 grams of healthy fats and 74 calories. They are also rich in phosphorus, iron, zinc, vitamin A, and vitamin B12, among others.
Along with nutritional benefits, this superfood also promotes good eye health. They contain two unique antioxidants: lutein and zeaxanthin, which protect our eyes from harmful sun rays and reduce eye diseases. They contain carbohydrates in smaller amounts, which doesn’t cause a spike in blood glucose levels. Consuming 1 or 2 eggs daily is enough to keep your hunger levels balanced.
High-protein nuts
You can find high-quality plant-based protein amounts in healthy nuts like almonds, pistachios, cashews, and walnuts, among others. Along with proteins, these nutritious nuts contain other essential nutrients that contribute to overall health. Those beneficial nutrients are magnesium, manganese, vitamin E, fiber, etc. Adding these high-protein nuts to your breakfast completes its nutritional goal and further powers In fact, eating these nuts—whether raw, roasted, or as a nut butter—is the best and easiest way to include proteins in your diet. They make a great option as a healthy snack, satisfying minor hunger pangs.
Chicken
Chicken, the epitome of delicious food, holds a special place as one of the favorite breakfast options. Chicken is a complete protein powerhouse, containing all nine essential amino acids that the body needs for optimal health and muscle building. Chicken breast tops the protein chart with its impressive protein content. A skinless cooked chicken breast weighing 172 grams contains 54 grams of protein, according to Healthline.
Chicken is also low in fat. Opting for a skinless chicken further reduces its fat content. Eating chicken-added dishes in the mornings also helps maintain a healthy weight. Whether it is a sandwich or a simple salad, chicken brings a burst of protein-packed goodness, making it a beloved breakfast option for so many.
Protein cheeses
The best quality protein in cheeses can be found in cottage cheese, parmesan, cheddar, mozzarella, cream cheese, etc. The presence of calcium and vitamin D in cheese compounds its nutritional benefits for our body. Cheese is indeed high in fat, but eating a moderate amount can prove beneficial. This widely consumed comfort food, when paired with yogurt in moderate amounts, can work well against heart disease.
Greek Yogurt
A sedentary adult can benefit more from including Greek yogurt in his breakfast. Dietary evaluations state that 100 grams of plain Greek yogurt provides approximately 9 grams of protein. It is more protein-rich as compared to regular yogurt, with protein content almost double per serving of Greek yogurt. This protein-rich dairy product is high in concentrations of other essential nutrients like calcium, vitamin B12, selenium, zinc, and vitamin A.
Greek yogurt also possesses probiotic benefits; the good bacteria present in the yogurt promote gut health, overall improving digestion. Greek yogurt stands as a delicious and nutritious protein food, offering a wealth of benefits to our bodies. This rich, creamy-textured daily product does make a wholesome breakfast.
High-protein seeds
High-protein seeds consist of pumpkin seeds, hemp seeds, flax seeds, sunflower seeds, chia seeds, quinoa, and many more. Eating these healthy seeds boosts protein intake and overall muscle repair, promoting better health. These seeds go with every snack: sprinkle them over a smoothie, soup, or cereal, use them on baked goods, or eat them as a crunchy snack.
For the same 28-gram serving, flax seeds contain 5.2 grams of protein, chia seeds contain 4.4 grams of protein, hemp seeds have 8.8 grams of protein, and pumpkin seeds have 7 grams of protein. As you can see, eating these seeds in between meals (also a good option for quick snacking) can help you reach your daily protein intake.
Oatmeal
Oatmeal is one of the most beloved staple breakfast options. To brag about its name, this comfort food is versatile in its use, whether you want to go for overnight oats or baked oats. It may not have a high protein content as compared to eggs and chicken, but it doesn’t fall short in providing the protein requirements. A 100-gram serving typically contains 2.4 grams of protein.
Oatmeals may not be protein-rich, but when combined with milk or yogurt, seeds, nuts, or other protein sources can increase their protein content. Its other health benefits include its high fiber content, which promotes good digestion and contributes to a feeling of fullness for a longer period of time.
7 Quick recipes with high-protein foods
There’s no shortage of healthy breakfast options on the internet. Here are 7 healthy breakfast ideas that include high-protein foods.
4. For smoothie lovers: Peanut Butter and Banana Smoothie
5. Everyone’s favourite: Easy Chicken Sandwich
5 Healthy ways to be in touch with your feelings
Proteins sustain our energy levels. As a result, our body doesn’t run on cortisol or use vital energy storage to complete the basic tasks right at the beginning of the day. A cup of caffeine can bring clarity, but it fails at sustaining that clarity, unsurprisingly losing your focus gradually as your day unwinds. The importance of eating a full breakfast is universal. It is the most important meal of the day. The long nightly hours deplete your body with essential nutrients—minerals, vitamins, and antioxidants—to clean your body from all toxins accumulated throughout the day. Therefore, skipping breakfast isn’t worth the free time you supposedly believe will matter.
Conclusion
As I stressed earlier, consuming proteins alone may not be the solution to attaining optimal healthy mornings, but they definitely provide an important contribution. Proteins, as well as other essential nutrients, are necessary for the overall growth of our bodies. However, our work might make it challenging, leading us to skip this important meal. So, prepare your breakfast by including these high-protein foods. These high-protein breakfast foods are quick, nutritious, and energy-boosters.