“What should I eat for breakfast?”
This seems to be one of the most common questions I get as a Registered Dietitian. Most of us know that breakfast cereals are loaded with sugar (even the ones marketed as “good for your cholesterol”) and most pancakes and waffles don’t have enough fiber and protein to keep us satisfied until lunch.
So what is the perfect equation for a healthy breakfast that keeps you full through the morning?
High Fiber Carbohydrates + Protein + Fat
Today’s blog post is going to focus on breakfast ideas that are high in protein because that seems to be the macronutrient that’s hardest to come by in typical breakfast options. Some of these ideas you can easily make the morning of, while some are easy to prep on the weekend and reheat throughout the week.
Each of the following breakfast options contain at least 20-30 grams of protein which is a good average for most people. If you want to know your exact protein needs for your body and health goals, talk with a Registered Dietitian, like me!
Let’s get started!
1. Kodiak cakes (made with milk and egg as directed on the box), topped with PB
2. Orgain shake, fruit
3. Ezekiel bread topped with ricotta and jam or nuts
4. Hard boiled eggs, 1 oz cheese, ¼ cup nuts, fruit
5. Turkey sausage patty, greek yogurt cup, fruit
6. Breakfast meatballs, toast with peanut butter, fruit
7. Plain whole milk greek yogurt, blueberries, peanut butter
8. Quiche with quinoa crust, fresh berries
9. Homemade breakfast hash with sausage, 1 starchy vegetable, 1-2 nonstarchy vegetables
10. Scrambled eggs with black beans and white cheddar cheese, toast or biscuit
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