The key to keeping your appetite in check throughout the day may very well start at breakfast—but it might not just be whether you eat breakfast or not, but instead how much protein you eat. A recent study found that eating a higher protein breakfast (with around 30-35 grams of protein) reduced post-meal cravings more than just eating breakfast alone. (Plus: Eating protein at each meal throughout the day is the best way to reap its lean muscle-building benefits.) Check out these five high-protein breakfast ideas to get you started.
1. Breakfast Bento Box
Place one large hard-boiled egg, 1/4 cup almonds, 1/2 cup lowfat cottage cheese topped with 1/2 cup berries, and 4 whole-grain crackers in a bento box or other re-sealable container for a 31 gram, protein-packed breakfast that’s 454 calories.
2. Protein Parfait
Place 1 cup of plain lowfat Greek yogurt in the bottom of a glass or Mason jar. Layer with 1 cup berries, 1/4 cup walnuts, and 1/4 whole grain cereal for a 500 calorie parfait that also provides 31 grams of satisfying protein.
3. Silky Chocolate-Banana-PB Protein Smoothie
In a blender combine, 6 ounces silken tofu, 1 cup skim milk, 1 tablespoon natural peanut butter, 1/2 frozen banana, 1.5 tablespoons dry unsweetened cocoa powder, and 1 tablespoon honey. Blend until you have a smooth, delicious 452-calorie, 33-gram protein smoothie.
4. Portable Protein-Packed Breakfast Sandwich
Toast two slices of sprouted grain bread (such as Ezekiel). Top with 1 egg cooked any way you like, 2 slices warm Canadian bacon, 1 thin slice cheddar cheese, 1 large slice tomato, and 1 cup baby spinach. This tasty sandwich comes in at 415 calories and 34 grams of protein.
5. Killer Quinoa
Cook 1/2 cup quinoa in 1 cup skim milk (instead of water) according to the package directions. Top cooked quinoa with 1/3 cup lowfat Greek yogurt of your choice, 1/3 cup shelled pistachios, and 1/2 cup sliced strawberries to enjoy a filling 454 calorie breakfast with 30 grams protein.