Breakfast is the first opportunity you have to fuel your body for the day ahead. Eating a high-protein breakfast helps you meet the recommended 46 to 56 grams of protein requirement per day. Proteins are found in grains, beans, nuts, meats and some vegetables. High-protein breakfasts can be quick to prepare.
Dairy Options
Eggs are a valuable source of protein. A whole egg has six grams of protein, and the white has 3.6 grams. For breakfast, make an omelet, either with a whole egg or two egg whites. Add half an ounce of cheese and some chopped chives for a complete breakfast. In the dairy section of your grocery store you can buy prepackaged scrambled eggs or egg whites. Simply shake the carton and pour the mixture into your skillet.
If you do not have time to cook in the morning, prepare some boiled eggs the night before and eat one for breakfast. Another option is to combine low-fat cottage cheese, which has 15 grams of protein per half cup, with some fruit.
Combining Grains
Grains are a source of dietary protein, but in smaller quantities than eggs and meat. For breakfast, choose a whole grain bread spread with a nut butter. Nut butters, like almond or peanut butter, are protein rich foods that although higher in fat, contain healthy, unsaturated fat.
For a crunchy breakfast, combine a high-quality granola with a cup of plain Greek yogurt. Greek yogurt has between 12 to 15 grams of protein per serving. If you are a cereal lover, choose a high-protein breakfast cereal and eat it with skim milk. Protein bars, either purchased or homemade, are an option for a quick high-protein breakfast.
Shakes
If you are too busy to sit down for breakfast, try a protein shake. You can make your own shake using whey or soy powder you purchase at the grocery store, or you can buy a ready-made option. When making a shake or smoothie for breakfast, blend the protein powder with skim milk or yogurt. Add some berries if you like. Protein shakes have between 20 to 50 grams of protein, but can be high in calories. Choose a protein shake as an occasional high-protein breakfast.
Meats
Meat is an excellent source of protein, but can be high in saturated fat. Choose lean meats such as turkey sausage, turkey bacon or chicken. The turkey products provide between 6 and 8 grams of protein per ounce. In addition to eating the meat by itself, you can combine a high-fiber wrap with 2 oz. of meat and enjoy a low-fat breakfast that has 25 grams of protein. You can eat steak for breakfast on occasion.
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