As a dietitian, one of the biggest mistakes I see in my clients' daily habits is not getting protein at breakfast. A granola bar or bowl of cereal may be quick and easy, but they often don't provide enough protein to keep you full all morning.
To give your breakfast extra staying power and nutrition, and to keep you fueled and satisfied for the day ahead, I always recommend getting at least 15 grams of protein in the morning.
You don’t have to make drastic changes, like waking up extra early or cooking an elaborate meal, to get enough protein at breakfast. If you’re eating in the morning, you’ve already taken the first step.
Try these five easy tips to help you pack a bigger protein punch in your breakfast:
Sprinkle some seeds
When it comes to building a high-protein breakfast, every bit counts. Top your favorite breakfast with a generous sprinkle of seeds for an extra protein boost. Just one tablespoon of pumpkin seeds contains three grams of protein, and one tablespoon of chia seeds provides two grams.
Use real milk
Almond milk or other nut milks may be lower in calories, but they usually provide only about a gram of protein per cup. Skim milk provides eight grams of filling protein per cup. Add skim milk to your smoothie or cereal in the morning for more protein. If you’re lactose intolerant, you can try lactose-free milk, a2 milk or soymilk.
Put an egg on it
Eggland’s Best eggs are a great source of protein , and a morning staple for me. Just one Eggland’s Best egg provides more vitamin D, vitamin B12, vitamin E and heart-healthy omega-3s, all with fewer calories and less saturated fat than regular eggs.
When I’m not making scrambled eggs or a veggie omelet for breakfast, I’ll sauté some vegetables and add an over-easy egg. If you don’t have time to cook eggs in the morning, boil and peel some ahead of time (or pick up Eggland's Best Hard-Cooked Peeled Eggs at your local grocery store) to top avocado toast or go alongside a piece of fruit and cereal bar.
Stir in some egg whites
I love oatmeal, and while nutritious and high in fiber, it is not the highest in protein. I like to stir about ¼-cup of egg whites into my oatmeal at the end of cooking to take the protein from five grams per serving to 12 grams. Plus, did you know Eggland's Best makes ? They’re super convenient, fat free and provide five grams of protein per serving!
One 6-oz. container of Greek yogurt can pack up to 18 grams of filling protein. If you’re someone who likes a smaller, grab-and-go breakfast, choose a convenient cup of Greek yogurt with berries, or blend some Greek yogurt into your morning smoothie.