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The fact that breakfast is the most important meal of the day has been established well beyond doubt. A report published on behalf of the World Health Organization (WHO) by the University of Edinburg unequivocally affirmed the importance of breakfast, stating that skipping it affects learning and cognition, especially in adolescents. Better weight management and lower risk of heart diseases and Type 2 diabetes are some of the other benefits linked to the first and the most important meal of the day: breakfast. Furthermore, studies conducted and published in reputed journals like The FASEB Journal and Science Direct have provided appetite, hormonal and neural signal pieces of evidence proving the beneficial effects of a protein-rich breakfast.
15 High protein breakfast options:
The first item on our list is a delectable breakfast richly endowed with proteins. Broccoli omelette is a great way to kick-start your high power and energetic day. A slew of back to back meetings in the office or a terribly horrid day of tough tests in school, this breakfast can help you start the day with a roaring energy. With a quick cooking time of about 10 minutes or even less, this breakfast is the perfect blend of health and flavour. Egg being the ever nutritious and a complete package unto itself coupled Broccoli which is an excellent source of Vitamins C and K, this is a match made in heaven and executed in the kitchen!
Scrambled Eggs, Tomato, Mozzarella, and Basil Sandwich
An egg is a good source of protein and hence you will find its mention in almost every item in the list! In fact, it ranks among the best sources of protein right there in the top league with dairy products and soy. Having eggs with veggies and cheese adds that extra calcium and flavour to the dish. It is fairly quick to prepare and in less than 12 minutes of time, you have a dish worth 22 grams of proteins! With the antioxidant properties of basil along with a natural antibacterial character, this dish has both taste and health on its side.
It may be the simplest item in the list to make. You can choose your pick between plain non- fat yogurt and Greek non-fat yogurt. Suffuse your morning yogurt with chopped fruits or berries to make your breakfast nutritious, filling and delicious. You can get creative while choosing your toppings: melon, berries, kiwi or granola, take your pick and enjoy your exquisite yet simple bowl of yogurt!
Cornmeal and Oat Waffle Mix
Well, here is one option that is both crunchy and sweet while also being nutritious! It takes about 15 minutes from being in a raw form in the kitchen to adorning your dining table. With about 3 grams of protein in it, this item on the list is a good way to jumpstart your day. An important point worth mentioning is that oats are gluten-free in their natural state.
Breakfast Tacos and Burritos
In this fast-paced life, portability is always an added advantage. Embellished with potato, onion, pepper and scrambled eggs, Tacos will never disappoint you in either taste or health. Whenever you feel like tingling your taste buds with a bit of Mexican flavour, this can be a healthy option in your breakfast menu. There can be various recipes for Burritos that can be tried including ones with black beans, avocados, and sweet potato. However, there is a common thread running through all of them and that is the usefulness of this breakfast option for a healthy but busy morning!
Cottage Cheese Bowl
Cottage cheese is another good option in the menu for a protein-laced breakfast. Add toppings according to your taste like pepper, salt or tomatoes and enjoy a sumptuous filling to keep yourself active and alert all day. Of course, you can add your choice of toppings and make the bowl suitable to your taste.
According to findings published in the British Journal Nutrition, when comparing whey protein diet with other kinds of proteins like tuna, turkey and egg albumin, whey protein was found to be the most satiating. In other words, whey protein diet is more helpful in filling you and reducing the appetite than most other forms of protein. Collagen protein shake too is not a bad idea, especially considering the range of benefits which include reducing joint pain, making skin glow and improving digestion.
Flaxseeds are not only rich in protein they are also full of viscous fiber. Ground Flaxseeds can be added to your choice of food like yogurt or cheese to increase its nutritious value. Fiber plays an important role in giving you that feeling of fullness and also keeping your glucose levels under control. First cultivated in Babylon almost 5000 years ago, recent studies have pointed to great benefits of these seeds ranging from a better health of the heart to helping reduce the risk of diabetes (Studies are still in a preliminary stage but the direction of research is rather encouraging).
Smoked Salmon Toast
Looking for a readily available breakfast option that helps your skin looks healthier, makes your brain sharper and satiates you so as to make you feel fuller? Look no further than fish! Endowed with omega-3 fats and with ample protein, fish is a fabulous way to begin your day. Smoked Salmon with toast (preferably whole-grain) is an easy and quick option to jump-start your day in a healthy way. Protein from salmon, Fiber from toast, calcium from cheese and vitamin C from tomatoes, with such a delicious and delightfully nutritious combo you are tempted to wonder, who said health and taste can’t go together?
Milk and Cereal
Well how about some basic breakfast idea? There are a variety of protein cereals that are packaged according to taste and requirements or needs and are easily available in the market. Cornflakes and oats filled with milk is one of the best ways to start a day for office or for school. Not to mention, milk is a rich source of casein and whey protein, which are generally sold as supplements as ingredients of protein shakes.
Peanut Butter Toast
Another pretty basic and unpretentious breakfast option is to go for a toast with almond or peanut butter. Avoid loading up on fat and sugar by replacing plain salted butter with peanut butter. 2 such tablespoons of peanut butter can add 8 grams of protein to your energy-charged breakfast. A proper spread of peanut butter with evenness over a piping hot and crispy golden-coloured toast can sometimes feel like a dish made in heaven, that too in a time which may be fewer than 5 minutes.
We are not talking about bakery muffins here which are generally full of sugar and fat, instead, go for a healthier option of Banana oat muffins which can be baked at home. With 8 grams of protein per serving, it is an extremely convenient option to fill up your stomach without any guilt pangs.
Chia Seeds Pudding
Chia seeds are among the best sources of nutrition, rich in anti-oxidants and fiber. By itself, they contain little less than the required amount of protein for a breakfast but if coupled with milk and vanilla extract to make a pudding, it is a good option for a high protein breakfast. Simple and unassuming, this breakfast is a good gluten-free (and vegan or plant-based) option for you.
Hardboiled Egg Toast
I know what you are thinking; here goes another egg item on the list! Truth be told, with 6 grams of protein in each egg, there should be no surprises at the multitude of egg-based breakfast options. Couple the 6 grams of egg protein with 2 grams of protein in bread and throw in avocado to make it a breakfast worth 12 grams of protein.
If you are caught up in the crosshairs of going through the tidings of another rush hour morning while also looking for a healthy, on the go, breakfast option, what can be better than a plain, simple, unassuming banana! Couple it with a dairy product and your quick mornings are sorted like never before. Many might be tempted to call it the cheapest and the best option, well, we would like to reserve our comments on the “best” part, but it definitely is the cheapest breakfast out there that is so immensely rich in proteins.
Well, the list is definitely not exhaustive and there can be umpteen combinations providing a wide variety of tastes and endowed with an immense diversity of rich nutrients with experiments ranging from pretty basic ones to exotic delicacies. But the important point to remember here is that it is worthwhile to make the first meal of your day healthy and nutritious; rich in proteins to fulfill your hunger pangs but without compromising on the taste.
You can also check out Low Cholesterol Breakfast Options