5 High-Protein Breakfast Ideas to Help You Lose Weight
What you eat for breakfast matters especially if you’re looking to trim a few inches off your waistline. So don’t reach for that bagel, donut, or sugar-filled iced coffee. Instead, be mindful of what you put on your plate for the most important meal of the day.
In today’s blog, we’ll be sharing with you 5 high-protein breakfast ideas that can help you lose weight. Let’s get started!
Benefits of a High-Protein Breakfast
Protein is one of the three macronutrients your body needs to function optimally. It plays a crucial role in building and maintaining muscle mass. It’s also very important for metabolism, hormone development, body temperature regulation, structure, and so much more!
However unlike carbohydrates and fat, the body cannot store protein efficiently. So you need to consistently include it in your meals to get an adequate supply every day.
There are four main benefits you can get from including protein in your breakfast. This includes:
-
It Changes the Levels of Weight Regulating Hormones in the Body. Protein helps you feel fuller for longer because it slows the release of the hormone called ghrelin while also releasing satiety hormones. Since you feel satisfied for longer, you’re less likely to have mid-day cravings so you eat fewer calories. In the long run, this means you can lose weight and keep it off more efficiently.
-
It Helps You Burn More Calories. Your body tends to use more calories when digesting protein. According to researchers, about 20-30% of protein calories are burned while the body is digesting and metabolizing the protein. So by consuming more protein in general, your metabolism increases as you burn more calories.
-
It Helps in Managing Your Blood Sugar Levels. Breakfasts that are high in refined carbohydrates with no protein could lead to sugar spikes throughout the day. Protein, on the other hand, does not cause this. Instead, it helps slow digestion and prevents post-meal blood sugar spikes, as well as increases feelings of fullness.
- It Boosts Your Athletic Performance. If you like working out in the morning, then having a high-protein breakfast can help you get the most out of your sweat session. Protein energizes your body, helps build new muscle, and prevents your body from using protein stores that are meant for recovery.
5 High-Protein Breakfast Ideas
Banana Protein Pancakes
Start by mixing together all of the dry ingredients – the protein powder, coconut flour and baking powder.
In a separate bowl, mix together the wet ingredients – the mashed banana, egg whites and almond milk.
Add the wet mixture to the dry mixture and stir until there are no clumps. Let sit for about five minutes so the batter can thicken a little.
Spray skillet or pancake griddle with non-stick spray and head to low-medium heat. Add your desired amount of pancake batter to the pan and cook for 2-4 minutes. Top with maple syrup, nut butter or preserves and enjoy!
Spinach Feta Breakfast Wraps
In a large bowl, whisk the eggs until the whites and yolks are completely combined. Place a large skillet over medium heat and add enough butter or olive oil to coat the bottom. When the butter is melted or the oil is hot, pour in the eggs and stir occasionally until the eggs are cooked. Stir in a pinch of salt and a generous amount of black pepper, then transfer to a large plate to cool to room temperature.
Rinse or wipe down the skillet, place it back over medium heat, and add another pat of butter or oil. Add the spinach and cook, stirring often, until the spinach is just wilted. Spread the cooked spinach on another large plate to cool to room temperature.
Arrange a tortilla on a work surface. Add about a quarter each of the eggs, spinach, tomatoes, and feta down the middle of the tortilla and tightly wrap. Repeat with the remaining three tortillas.
Breakfast BLT Salad
In a bowl combine the kale, olive oil, vinegar and 1/4 teaspoon salt. Massage with your hands for about 3 minutes, until the kale softens.
Cook eggs to desired doneness.
Divide the kale between two bowls, top with bacon, tomatoes, avocado and egg.
Finish with pinch of salt and pepper.
Chickpea Scramble
In a bowl, pour out chickpeas AND a little bit of the water they're in. Mash chickpeas slightly with a fork, leaving some whole. Mix in turmeric, salt, and pepper until evenly combined.
Mince garlic and dice onion. Heat a pan over medium heat with a drizzle of olive oil. First, sauté the onions until they are soft. Then add the garlic and continue sautéing until garlic is fragrant - about a minute or so.
When onions and garlic are done, add in mashed chickpeas and sauté for about five minutes.
Paleo Breakfast Fried Rice
In a large sauté pan over medium heat, add bacon and sprinkle with pepper. Cook for 10 minutes, flipping once halfway through until crispy. Place on a paper towel lined plate and let cool.
Remove all but a tablespoon or so of the bacon grease. Turn heat to medium-low, let pan cool for a minute, and add minced garlic and ginger and sauté for 30 seconds or until fragrant. Add onion and sauté for 1 minute. Add red bell pepper and sauté for 30 seconds.
Add cauliflower rice and kale and sauté for 1-2 minutes.
Add remaining ingredients, stir well, and cook for another 1-2 minutes until everything is incorporated. Crumble bacon on top and serve with eggs your way!
