Welcome to Lifestyle Femina | High-Protein Breakfasts: 10 Recipes to Satisfy Your Morning Hunger

Breakfast is the most important meal of the day, as you’ve probably heard a million times before. It’s true!

If you want to get the most out of your morning meal, include plenty of protein. By eating protein first, you’ll give yourself an extra boost of nutrients that will keep you full, happy, and energetic throughout the day.

Protein requirements vary according to calorie intake and activity level. Protein requirements for an average man weighing 200 pounds (90.7 kg) and eating about 2,500 calories per day can range from 63 to 188 grams, according to the Dietary Guidelines for AmericansTrusted Source.

Meanwhile, the average female trying to weigh 150 pounds (68 kg) and consuming approximately 2,000 calories per day requires 50-150 grams of protein per day.

According to research, getting 25-30 grams of protein per meal is a good starting point, with additional protein included in one or two snacks per day. It is critical to spread your protein intake throughout the day in order to maintain muscle mass and reduce hunger.

From chickpea pancakes to bacon and avocado breakfast salads, here are some seriously delicious recipes to fuel your morning.

Femina has compiled a list of the top 10 breakfast snacks and beverages!

Also Read: The Best Fat Burning Cabbage Soup

Top 10 High Protein Breakfast for Weight Loss

1. Cottage Cheese Bowl

2. Chorizo Breakfast Burrito

3. Breakfast Bowl with Chickpea Scramble

4. Chocolate Pomegranate Overnight Oats

6. Breakfast Bento Box

7. Homemade Acai Bowl

8. Protein-Packed Cereal Bowl

9. Vanilla Almond Chia Pudding

10. Mini Egg Frittatas

Also Read: Amazing Health Benefits of Guava

Top 10 High-Protein Breakfasts That’ll Help You Lose Weight

1. Cottage Cheese Bowl

Source: AbFabFit Club

When it comes to increasing your protein intake, many people overlook low-fat cottage cheese. According to Rösser, the nutrition, taste, cost, and ease of preparation make it an excellent addition to your breakfast rotation. (Note: Low-fat cottage cheese has more protein per serving than full-fat cottage cheese, though both are excellent choices.) She suggests combining 1 cup cottage cheese with 1/4 cup black beans and topping with tomatoes, paprika, salt, and pepper.

2. Chorizo Breakfast Burrito

Source: Miguel’s Cookingwithfire

Breakfast burritos (or breakfast tacos) typically contain the same ingredients. Scrambled eggs, possibly some potato bits, and usually a few slices of bacon. But do you know what elevates that burrito to a new level? I replaced the bacon with chorizo. Choose a high fiber whole grain wrap, such as those from Angelic Bakehouse, for an even more protein-packed breakfast. Their 7-Grain Sprouted Grain wraps have 100 calories, 3 grams of fiber, and 4 grams of protein.

Also Read: Health Benefits of Chia Seeds

3. Breakfast Bowl with Chickpea Scramble


Here’s another breakfast bowl that’s simple to make and eat, and it’ll keep you full and fueled until lunchtime. Chickpeas are an excellent source of protein when you want to spice things up.

If you follow the recipe exactly, you’ll get at least 10 grams of protein — and it’s all vegan. Try one of the following to increase your protein intake by up to 15 grams:

  • adding a vegan sausage side (or another meat substitute)
  • incorporating an egg and 1/4 cup shredded Colby Jack cheese

For even more nutrients, add eggs (or a vegan egg substitute) and avocado, and serve on a bed of greens. Feel free to add some of your favorite spices to make it spicier!

4. Chocolate Pomegranate Overnight Oats

Source: JoyFoodSunshine

Overnight oats are the ideal option if preparing oatmeal in the mornings sounds like a hassle (no judgment!). Try out this protein- and nutrient-rich variant, courtesy of The Protein-Packed Breakfast Club author Lauren Harris-Pincus, RDN. Put 1/3 cup of oats, 1 cup of unsweetened almond milk, 4 ounces of plain Greek yogurt, 1 teaspoon of chia seeds, 1 scoop of chocolate whey protein powder, and a few pomegranate seeds together. In addition, the chia seeds may absorb up to 10 times their weight in water, which can help you feel fuller for longer. “The combination of protein and fiber from the oats and fruit can delay digestion and assist in keeping your energy levels up far longer than a high-carb breakfast,” the author claims.

Also Read: Dash Diet Recipes Ideas

5. Fried Eggs with Toast

Source: ByronTalbott

This is the breakfast dish I always make. I have this at least four times a week before work because it’s simple to prepare and keeps me satisfied until lunch. For some extra flavor, I fried an egg or two in some butter and season them with salt and pepper. Along with that, I generally toast some bread (Gluten-Free Udi’s for me, please) Both may be prepared in about 4 minutes and are ready at the same time. When I have an egg for breakfast, I put it on toast.

6. Breakfast Bento Box

Source: Mind Over Munch

If you don’t like to eat first thing in the morning, a bento box is a great option. It allows you to graze through the early hours and provides a steady supply of energy. Simply pack up a hard-boiled egg, half a cup of cottage cheese (with some cucumbers for dipping), half an ounce of almonds, and a side of berries to hit the nutritional mark.

“Cottage cheese is an underappreciated food,” says Amidor. “One-half cup of low-fat cottage cheese contains 90 calories, 1 gram of fat, and 16 grams of protein—as that’s much protein as you’ll find in two ounces of cooked chicken! All that protein means a small serving will keep you feeling full because protein takes longer to digest.”

Also Read: Health Benefits of Guava Leaves

7. Homemade Acai Bowl

Source: Eating Bird Food

Another delectable and healthful breakfast choice is an acai bowl. An icy purple smoothie with confetti of pretty toppings is the base of this famous Brazilian delight. They are outstanding! One reader exclaimed, “Made your acai bowl recipe, and OH MY!” I’ve never had one better than this. My spouse liked it too, and it was wonderfully balanced. Try it instead in this simple smoothie bowl with a variety of fruit.

8. Protein-Packed Cereal Bowl

Source: Healing2gether

“This protein-packed cereal bowl dish holds the key if you love cereal but need additional protein in your meal,” says Harris-Pincus. Simply combine 1 cup of unsweetened plant milk with 3 tablespoons of your preferred protein powder (such as Garden of Life Raw Organic Protein Powder) (try coconut). Pour over a whole grain cereal with plenty of fiber (try Food For Life’s Ezekiel 4:9 Organic Sprouted Grain Cereal! ), some berries, and chia seeds for a little more crunch and sturdiness.

Also Read: Weight Watchers vs Keto: How to Choose the Best Diet Plan

9. Vanilla Almond Chia Pudding

Source: ShiftSetGo

Chia seeds are rich in protein and fiber, but that isn’t what sets them apart from other foods; rather, foodies adore them for giving desserts a pudding-like texture. Take a look at this recipe from RDN Danielle Judson: In a mason jar, mix 3 teaspoons of chia seeds, 1 cup of unsweetened almond milk (or your preferred plant-based milk), 2 tablespoons of almond butter, 1 teaspoon of vanilla essence, and a dash of cinnamon. Overnight, place the entire thing in the refrigerator. You may make breakfast pudding in the morning by stirring in a few blueberries and almonds.

Also Read: Is Banana Good for Weight Loss?

10. Mini Egg Frittatas

Source: WellStyles

If eggs for breakfast sound boring, Femina recommends these individual frittatas. 2 whole eggs and 1 extra egg white, plus 2 ounces sautéed vegetables Add 3 ounces of turkey sausage for even more protein. Simply spoon the mixture into muffin tins and bake at 350 degrees Fahrenheit until a knife inserted comes out clean (in a standard-size muffin tin, that will be about 20 to 25 minutes). Two egg cups constitute one serving. She adds that these are a great option if you’re not a morning person because they can be made ahead of time and then quickly reheated on your way out the door.

Also Read: Banana Shake Benefits: Why you should Drink It!

The Benefits of Eating a High-Protein Breakfast

There are many advantages to starting the day with a high-protein breakfast. What benefits can you anticipate from eating a protein-rich breakfast every morning? For one thing, protein has satiety. When your body processes protein, it releases a variety of amino acids, one of which, phenylalanine, causes your gut to produce more of the hormone peptide YY. As a result, this hormone increases satiety and aids in weight loss by sending a signal to the brain when the body has had enough to eat.

Additionally, protein slows the digestion of carbohydrates, which also aids in maintaining steady blood sugar levels. In addition to suppressing appetite, this also prevents fat storage, which speeds up the toning process.

The Top Choices for High-Protein Breakfast

Breakfasts that are high in protein should include protein-rich foods. Here are some of our favorite foods for high-protein breakfast foods.

  • nuts
  • protein powder
  • ricotta
  • low-fat cheese
  • smoked salmon
  • chia seeds
  • eggs
  • lean pork or chicken sausage
  • turkey bacon
  • black beans
  • Greek yogurt
  • cottage cheese

Femina Thought

How your body functions throughout the morning and throughout the day can be improved by eating a protein-rich breakfast.

Enjoy one of these delicious breakfast dishes while giving your body the protein it needs first thing in the morning. Nothing will have to give in terms of diversity, taste, or satiety.

Thank you!

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