Eat breakfast. Eat protein. If you’re trying to lose weight—or just eat and live a bit healthier—those are two tips you shouldn’t ignore. And, if you combine them by starting each day with a high-protein breakfast, well, you’re pretty much unstoppable.
“Eating at least 30 grams of protein at breakfast can help you feel satisfied and feel less hungry later in the day,” explains Amy Goodson, R.D., a registered dietitian and nutrition consultant based in Dallas, Texas. “This is great for women looking to lose weight.” The trick, she says, is that protein takes longer to digest than traditional carbohydrate-heavy breakfast foods like cereal or muffins. And the longer it takes to digest, the less hungry you’ll feel and the more you’ll be able to stick to your healthy eating goals.
For example, in one recent study, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime. And, in one Nutrition Metabolism study, dieters who increased their protein intake so that they were getting 30 percent of their daily calories from protein lost about 11 pounds in 12 weeks.
Still, if you’ve ever tried following a high-protein diet, you know that upping your protein intake isn’t always easy… especially if you don’t have your recipe arsenal stocked with high-protein breakfast ideas.
That’s why we asked nutrition experts to get creative and share their favorite high-protein breakfast ideas. Whether you like sweet or savory, exotic or comforting, vegan or paleo, on-the-go or sitting down, there is something everyone will love on this list.