5 Dietician-Approved High Protein Breakfasts
When it comes to choosing the perfect breakfast, make sure there’s a decent dose of protein on your plate. New research published in the Journal of Nutrition shows that people who eat 30 grams of protein in the morning boost muscle protein synthesis by 30% compared to those who stick with a traditional carb-rich, lower protein meal. What this means: Fueling up on protein helps you repair muscles more quickly, so your metabolism stays stoked and you’re less apt to get sidelined by injury.
As if that’s not enough, having a protein-packed breakfast can also help control cravings: A study published in the European Journal of Nutrition revealed that people who ate eggs and toast at breakfast consumed 331 fewer calories throughout the day than on days when they had breakfasts with the same calorie count but were either high carb (cereal, milk and toast) or high fat (croissants).
To boost your endurance and stay satisfied longer, try switching to breakfasts that provide 20-30 grams of protein to enhance feelings of fullness and ensure that you have amino acids at the ready to help build and retain lean muscle mass.
Here are five protein-rich breakfasts that can help you feel fuller longer. Each has around 25 grams of protein and no more than 400 calories.
One-Minute Yogurt & Berry Jar Parfait