The Power of Protein at Breakfast

Are you team breakfast?  It’s estimated that about 70-80% of individuals are making time for the first meal of the day.  Due to a shift of more individuals working from home, you might have found yourself consuming breakfast more frequently.  No matter what your breakfast looks like, gourmet or minimal, protein is one macronutrient we think you may want to include!  Let’s take a look at the benefits of increasing your protein intake at breakfast and break down which healthy protein sources to add to your grocery list.

Benefits of Protein

1. The Fullness Factor

Protein may help you feel full longer.  This is partly due to its effect on our hunger hormones which help regulate our desire to eat.  It has been researched that a high-protein breakfast, specifically 25-30 grams of protein, may provide the best satiety.  This amount can be helpful if you don’t have time for a morning snack because choosing a higher-protein breakfast option might keep you satisfied until you’re able to break for lunch. 

2. Reduce Cravings 

Ever find yourself feeling extra snacky after dinner?  Did you know it could result from what you ate at breakfast?  Starting with a high-protein breakfast has been shown to decrease late-night snacking on foods high in sugar and fat.  In addition, a high-protein breakfast is more likely to keep you biologically fed, so you aren’t even thinking about snacks.

3. Better Energy Levels

Protein, fat, and carbohydrates provide energy for our bodies to function.  Unlike carbohydrates, which are digested quickly, protein takes longer for our bodies to digest, leading to a slower release of energy.  This translates to better glycemic control (aka energy levels) throughout the day.  When our energy levels are more sustained, we may be able to avoid those hangry impulsive food choices.

Healthy Protein Sources To Include: 

• Greek Yogurt contains more protein per serving compared to traditional yogurt.  In 6 oz, you’ll consume 18 grams of protein for as little as 90 calories.  Keep in mind that many yogurts contain added sugars which can provide additional calories.  Be sure to read the labels to identify a plain product, has lower sugar using ultra-filtered milk, or is sweetened with agave, monk fruit, or stevia.
• Egg & Egg Whites are a classic, popular breakfast choice.  In 1 egg, you’ll get about 7 grams of protein.  They are a versatile choice that can be – scrambled, fried, poached, or hard-boiled.  In fact, you can even add egg whites to oats to add a fluffy texture while increasing the protein content.
• Protein Powders, animal-based or plant-based, can be easily added to any smoothie to hit your protein goals.  The average protein powder contains 15-30 grams of protein per serving.  You can also find many ready-to-drink versions helpful for travelers or grab-n-go folks.
• Nuts and Nut Butters provide an extra boost of satiety due to their healthy fat content in addition to protein.  Use nut butters as a syrup substitute on whole grain waffles or mix them into oatmeal for added creamy flavor.  Nuts can add a crunch factor to yogurt or pair nicely with fruit for an on-the-go solution.
• Cottage Cheese packs 14 grams of protein in just ½ cup for those dairy lovers out there!  Another bonus, it’s readily available in single-serving containers making it another quick and easy option. 

Protein, especially when consumed at breakfast, may help with increased satiety, reduced cravings, and better energy levels.  In addition, many protein choices are convenient and portable, making them not only a smart choice but an easy one too.

Edited by: Anna Smith, MS, RDN, LDN