People often skip breakfast in an attempt to lose weight quickly. This actually has an adverse effect. If you skip breakfast, you may feel ravenous later and reach for a quick fix, such as candy from a vending machine according to the Mayo Clinic website. Prevent this from happening by having a low-calorie, high-protein breakfast every morning. Protein is a macronutrient that helps fill you up and keeps you feeling full for several hours thereafter.
Protein Shake
Protein shakes are quick and easy meals on the go. When you are at home in the morning, you have the option of making them with a blender, shaker cup or in a glass. Add protein powder to ice cold liquid and either blend, shake or stir until smooth. To keep your calories down, use water, low-fat milk or soy milk. You can also make a high-protein smoothie in your blender by adding frozen fruit, fresh fruit or low-fat yogurt. This would still be high in protein and low in calories.
Yogurt Parfait
Yogurt by itself has a moderate amount of protein. For a quick, healthy meal, use yogurt to mix up a parfait. After placing a cup of plain yogurt in a bowl, add a scoop of vanilla protein powder, blueberries, crushed walnuts and cinnamon. Mix all the ingredients together until they are consistent. The nuts and berries will also add fiber which will further keep your appetite under control.
Cottage Cheese, Fruit and Nuts
Cottage cheese is high in protein and versatile enough to eat any time of day. Create a low-calorie, high-protein breakfast with some added ingredients. After placing the cottage cheese in a bowl, chop up five or six almonds and one small peach. Place the ingredients in the bowl, add a splash of vanilla extract and mix thoroughly. To keep the calories low, use low-fat cottage cheese. You can also dump this concoction into your blender, add some low-fat milk and make a smoothie. In both cases, you can add protein powder to increase the protein content even more.
Cheese Omelet
Cheese and eggs are both high-protein foods. By combining them, you can make a nice high-protein omelet for breakfast. To keep your calories down, use low-fat cheese of your choice and egg whites. Increase the nutrients by adding in chopped up peppers, mushrooms, onions, broccoli or any other vegetable that you like. Once your omelet is done, spread salsa across the top and have a slice or two of whole grain toast to boost the fiber content. You can get whole wheat bread in low-calorie form.
Protien Oatmeal
Oatmeal by itself is not high in protein, but it is high in soluble fiber which is beneficial for lowering cholesterol levels. By using low-fat milk and mixing in a scoop of protein powder, you can turn regular oatmeal into a high-protein breakfast. Use chocolate protein to give it more flavor.
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