Top 7 Protein-Rich Foods to Eat in the Morning

It is well known that eating foods rich in carbohydrates provides a quick boost of energy. However, they are digested quickly, leaving a person feeling hungry again shortly after.

There are many benefits to adding protein to your breakfast, including increasing feelings of fullness and satisfaction.

Protein is also needed for good overall health, as Patricia Kolesa, a nutritionist, says that protein "makes up most of the cells, organs and muscles in the body."

Blood sugar levels

Therefore, Dr. Kolesa and a number of experts recommend the importance of incorporating protein sources into breakfast meals to obtain the desired benefits.

Dr. Catherine Karnatz, a nutritionist, stated that foods rich in protein take longer for the body to digest, which means that they give a feeling of fullness and satisfaction for a longer period than if a person had a piece of fruit for breakfast, according to what was published by the Eating Well website.

Dr. Lilian Nora, also a nutritionist, added that eating protein for breakfast “can reduce pre-lunch snacking and prevent overeating later in the day.”

Studies suggest that eating protein for breakfast helps control blood sugar levels.

That’s why Dr. Nora explained that eating protein for breakfast helps stabilize blood sugar levels and can prevent mid-morning crashes and brain fog.

For her part, nutritionist Eliza Whittaker continued that a protein-rich breakfast has also been shown to reduce blood glucose levels after meals, noting that reducing post-meal blood sugar spikes can reduce the risk of cardiovascular disease.

Control cholesterol

In a related context, Dr. Sherry Gao, a nutritionist, focused on the fact that some protein sources provide healthy unsaturated fats, which promote healthy cholesterol levels.

That’s why it’s important to choose protein foods wisely, explaining that increasing protein for breakfast is linked to lower blood pressure and increased good cholesterol.

Eating protein at breakfast and throughout the day can help prevent muscle loss and promote lean body mass.

A few of the best protein-rich options include:

1. Greek yogurt

“Including a serving of Greek yogurt with your breakfast is a surefire way to start your day with a generous dose of satiating protein,” suggests Dr. Gao. A cup of plain Greek yogurt contains 20 grams of protein, along with probiotics.

2. Cottage cheese

Cottage cheese has recently gained popularity on social media, thanks to its high protein content. One cup of cottage cheese provides about 25 grams of protein. “Cottage cheese is a great option because it’s packed with other essential vitamins and minerals like potassium, calcium, and vitamin B12,” says Dr. Kolesa.

3. Eggs

Eggs are a complete source of protein, providing all nine essential amino acids that the body can’t make on its own. In total, there are 6 grams of protein per egg. “Eggs are versatile and a relatively cost-effective way to add more protein to your breakfast,” says Dr. Nora.

4. Tofu

A half-cup serving of tofu, about 126 grams, contains 22 grams of protein and less than 2 grams of saturated fat.

5. Salmon

Salmon is a great source of protein, containing 17 grams per 100 grams. It’s also rich in omega-3 fatty acids, vitamin D, and other nutrients that support overall health.

6. Turkey

Ground turkey is a lean source of protein that’s commonly used in lunch and dinner recipes, but it’s a great option for breakfast Also.

A 120-gram serving of 93% lean ground turkey contains 20 grams of protein.

It also provides essential nutrients like B vitamins, zinc, and selenium.

7. Protein Shake

Most nutritionists recommend a diet-first approach, but a protein shake is a convenient option for busy mornings.

If you’re meeting most of your protein needs from food, using a protein supplement for an extra boost can be a good idea.

Most ready-to-drink protein shakes contain 20 to 30 grams of protein.

It’s common knowledge that eating carbohydrate-rich foods can provide a quick boost of energy.