Eggs are rich in protein, easy to make, and serve as the base for several breakfast dishes, like egg muffins. You can make egg muffins by mixing eggs with chopped vegetables and a small amount of cheese, and then pouring the mixture into muffin tins and baking in the oven until solid. These are easy to meal prep; just make a bulk batch and freeze for later use.
Greek yogurt contains more than double the amount of protein found in regular yogurt, making it a smart choice for a weight loss-friendly breakfast. A 7-ounce (oz) container of Greek yogurt provides just under 20 g of protein, which can help you feel satisfied after eating.
Oats, including rolled oats and steel-cut oats, are a popular breakfast choice as they're nutritious, filling, and versatile.Though steel-cut oats take a bit longer to prepare than rolled oats, they're higher in protein and fiber, making them a better option for promoting satiety. A quarter-cup of steel-cut oats contains 5 g of protein and 4 g of fiber.8
Protein powders are a helpful ingredient to keep in your kitchen as you can use them to prepare quick and nutritious meal and snack options, like protein shakes and smoothies.A research review found that people who supplemented with whey protein experienced significant reductions in body weight and body fat compared to those who received placebo treatments.
I f you follow a plant-based diet or can't eat eggs, it can be challenging to find protein-rich breakfast options. Legumes, like chickpeas, are high in plant-based protein and fiber and can be used to prepare filling breakfast dishes. Chickpeas provide 12.5 g of fiber per cooked cup. Fiber helps slow digestion, which helps you feel fuller after eating.1213
Combining protein-packed eggs with high-fiber vegetables creates a filling and nutrient-dense breakfast that will keep you satisfied through the morning.Protein and fiber increase feelings of fullness by stimulating the release of satiety hormones such as peptide YY (PYY) and cholecystokinin (CCK) and slowing digestion, which can help you eat fewer overall calories.
Though most people enjoy oats with sweeter ingredients, like fruit, oatmeal makes a healthy base for savory breakfasts, too.Try making savory oatmeal by mixing cooked steel-cut or rolled oats with salt and pepper and topping your oats with protein and fiber-packed ingredients like eggs, cheese, and vegetables.
Chia seeds are packed with nutrients that support satiety and a healthy body weight, like fiber and protein. Chia seeds contain nearly 10 g of fiber per ounce, which helps you feel full. Fiber-rich foods, like chia seeds, also promote digestive health by keeping bowel movements regular and encouraging the growth of beneficial bacteria in the gut.
If you're craving something sweet yet nutritious, consider making protein pancakes. They require just a few ingredients and take minutes to prepare. To make protein pancakes, blend 2 1/2 cups of rolled oats, two bananas, and two eggs in a high-speed blender until smooth. Pour the mixture in small dollops onto an oiled skillet and cook for 2-3 minutes per side on medium heat until the pancakes are fully cooked through.
Cottage cheese contains 23.5 grams of protein per cup, making it a good choice for those who want to lose weight. In addition to protein, cottage cheese provides vitamins and minerals that are essential to overall health, including calcium and B12 Cottage cheese is versatile and can work as a sweet or savory breakfast option. For a boost of fiber, top your cottage cheese with fresh fruit, like berries or sliced peaches, and chopped walnuts.