High-Protein Breakfast: 10 Ways to Sneak More In

This morning routine tweak will help you eat fewer calories throughout the day.

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A typical American breakfast is all about the carbs. While whole grains and fruit can make the standard pancake a little better, nutrition experts want you to pull the brakes on your morning carbo-load and add some protein. (This is even more important for people with diabetes. Here’s information on counting carbs with diabetes.)

A 2013 study by researchers at the University of Missouri found that higher-protein meals improved appetite control and fullness levels in overweight men on a low-calorie diet. Similarly, a 2015 study in Hormone Research in Paediatrics found that eating a high-protein breakfast actually promoted weight loss in overweight adolescents over a three-month period.

What’s the deal? It’s pretty simple. If you fill up with something hearty at breakfast that takes your body longer to digest and steadies the hormones that regulate your blood sugar and appetite, you’ll likely eat a smaller lunch.

Here are easy ways to add more protein to breakfast options you’re already eating.

  1. Top toast with 2 Tbsp of hummus and a sliced hard-boiled egg

  2. Add sliced ham to breakfast sandwiches and wraps

  3. Switch from regular to greek yogurt for double the protein

  4. Make oatmeal with one cup of low-fat or soy milk instead of water

  5. Add 2 Tbsp of hemp or chia seeds to smoothies

  6. Make porridge with quinoa instead of oats

  7. Sprinkle 2 Tbsp of hemp seeds on your yogurt parfaits

  8. Blend in 2 Tbsp of almond butter (or any nut butter) to your smoothies

  9. Add ¼ cup of walnuts or almonds to your cereal or oatmeal

  10. Spread 2 Tbsp of nut butter on your toast or waffles instead of butter or syrup

Looking for an easy, energy-boosting breakfast? Here’s a high-protein smoothie bowl with pumpkin and almond butter.