7 Best High-Protein Breakfast Ideas That Actually Keep You Full

You probably already know that protein is important. But eating protein only at lunch and dinner is not the best way to do things.

In fact, evidence suggests that distributing your protein intake throughout the day, by including protein at every meal, is key to maximizing muscle protein synthesis.

Translation? Eating protein throughout the day is the best way to maintain muscle mass and reap the muscle-building benefits of strength training.

If you don’t prioritize protein at breakfast, you’re missing out. The American Dietetic Association says that a protein-rich breakfast not only benefits muscle health, but also supports satiety hormones and glucose regulation, reducing your craving for snacking and helping keep your energy levels stable throughout the day.

Adding a lot of protein to breakfast isn’t a blatant science, but sometimes it’s hard to think beyond obvious choices like protein shakes and scrambled eggs. (There is nothing wrong with either of these options, but eating them every day can get a little out of date.)

So, we asked registered dietitians for their favorite high-protein breakfast recipes. All of the options listed below contain at least 15 grams of protein per serving. Depending on your body weight, lifestyle, and goals, this may or may not be enough for your AM meal. If you’re not sure exactly how much protein you should be eating each day, this protein primer can help you figure it out. Once you know how much protein you need at each meal, you can adjust the portion sizes in the recipes below to make sure you meet those goals.

Ready to inspire some morning meals? Here are 7 protein-rich breakfast ideas to start your day.

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