Eating a high protein breakfast is so important for a multitude of reasons. In particular, a high protein breakfast helps regulate blood sugar and satiety and helps achieve a healthy body weight.
One study found that adolescents who consumed a high protein breakfast (35 grams of protein) had better weight management (by preventing fat mass gain), ate less and reported less hunger than their counterparts who either skipped breakfast or who ate a lower protein breakfast (13 grams). The same has been found to be true in adults, and especially those with Type 2 Diabetes who consume whey protein. Eating a high protein breakfast causes significant reductions in HA1C levels and improved blood sugar control.
While the benefits are clear, it can be difficult to put into practice. Here are some of our favorite (easy) high protein breakfasts.
- Two hardboiled eggs (12 grams) + 1 cup Plain Greek Yogurt (15 grams) + 2 T shelled hemp seeds (6 grams) = 33 grams of protein
- Protein Overnight Oats = 34 grams protein
- 2 egg veggie omelet (12 grams) + 1 oz. crumbled feta (4 grams) + 2 strips uncured turkey bacon (12 grams) = 28 grams
- Protein shake with 1 scoop 100% grass fed whey protein powder (20-25 grams) + 2 T flax seed (3 grams) + 2 T hemp seed (6 grams) = 29 grams protein
- Premade plant based protein shake (20 grams) – We like Orgain, Owyn, or Ripple brands + 1 oz. cheese ( 7 grams)
- Turkey Breakfast Hash (4 oz. = 28 grams) + 1 sunny side up egg (6 grams) = 34 grams protein
- Two Kodiak Cakes Blueberry Power Waffles (12 grams) + 2 T peanut butter (7 grams) + 2 T hemp seeds (6 grams) =25 grams