Are you tired of eating the same breakfast every day, but need more ideas of high protein foods you can incorporate into your morning meal? Look no further than these 8 meal ideas to help you hit your protein goals!

The Importance of Breakfast

Ever heard the age-old saying, “breakfast is the most important meal of the day?” While that may not necessarily be true, eating a well-balanced breakfast does have many benefits. But many people skip this important meal when rushing out the door on the way to work or dropping kids off at school. And when you aren’t skipping breakfast, you may opt for the drive thru donut, a quick granola bar, or an easy bowl of cereal. While these breakfasts have their place from time to time, having a balanced breakfast high in protein is going to give you the biggest bang for your buck when it comes to your nutrition in the morning. But why is protein so important in your morning meal?

Benefits of a High Protein Breakfast

Simply eating breakfast is only part of the puzzle; ensuring you are having a well-balanced breakfast meal that contains protein is essential! There are many reasons to include protein at breakfast! These include-

• Protein keeps you fuller for longer versus a stereotypical breakfast meal containing mostly carbohydrates.
• High protein meals enhance levels of hormones that suppress your hunger 
• Having a high protein breakfast may help reduce snacking in the afternoon or evening.
• A high protein meal may slightly boost metabolism for the rest of your day.
• A high protein breakfast can help with glucose regulation and prevent energy dips later on in the day.
• Starting your day off with protein helps ensure you meet your protein needs for the day
• Having a high protein breakfast may encourage more effective weight loss.

As you can see, making your morning meal a high protein one has many diverse benefits! Here’s the good news- we have some suggestions of meals you can include to ensure you meet your protein needs!

High Protein Meals

Cottage Cheese and Fruit

Similar to its greek yogurt cousin, cottage cheese is a protein packed dish that is very versatile! You can make a savory cottage cheese, veggie, and grain bowl, or a sweet cottage cheese, fruit, and nut/seed bowl. And with about 15 grams of protein per ½ cup serving, this dish will ensure you get a boost of protein in the morning!

Protein Smoothie

Smoothies are a great, on-the-go option for those busy mornings you might have otherwise skipped breakfast. Add your liquid base, favorite fruits, veggies such as spinach, kale, or pumpkin, and healthy fats like avocado, chia/flax seeds, or nut butter. For protein, add in greek yogurt, protein powder, silken tofu, or protein packed nuts and seeds. Looking for ideas? Try this filling smoothie recipe!

Greek Yogurt Bowl

While all yogurt contains some protein, the process of making greek yogurt increases the overall protein content of the yogurt. Greek Yogurt packs a whopping 14-18g of protein per ¾ cup serving, making it an easy way to fit protein into your morning meal. Try a greek yogurt bowl topped with chia seeds, your choice of fruit, and some granola for a well-balanced breakfast. Just watch out for the flavored greek yogurts- these can often be packed with sugar. Opt for the low sugar or plain versions of your favorite yogurt brands!

Smoked Salmon on Toast

Think salmon can only be featured in your evening meal? Think again! Salmon is a great, high protein option to add to your morning piece of toast. Salmon also contains omega-3 fatty acids, which are known to decrease inflammation and cortisol levels. If your Cortisol was elevated when you took your last Vessel Health test, this anti-inflammatory, protein-packed breakfast is for you!

Black Bean Scramble

Looking for a yummy, savory breakfast option? Try a black bean scramble. Black beans are high in protein and filling fiber to help you start off your day on the right foot! You can really add anything in with the black beans, but some of our favorite combinations are black beans, avocado, eggs, peppers, and sweet potatoes! You can make your own, or try this recipe!

Protein Oats

If you haven’t had oatmeal since you were a kid, it might be time to try this classic breakfast dish again! Oatmeal has made a comeback in recent years with the rise of overnight oats and baked oatmeal dishes, and with good reason! Oats are packed with fiber, complex carbohydrates, and even have 6g of protein per cup. Level up your oats by stirring in protein-packed greek yogurt, protein powder, or topping it with hemp, chia, and pumpkin seeds! Try an overnight oat recipe like this one for a nutritious, on-the-go breakfast.

Egg Scramble

When you think of protein at breakfast, eggs are likely the first thing that come to mind. With six grams of protein per egg, they are known for their protein content with good reason. Eggs are also versatile and can be made in a variety of different ways depending on your individual preferences! Try making an egg scramble with two eggs, bell pepper, spinach, cubed sweet potatoes, topped with avocado for a nutritious breakfast.

Protein Pancakes

Unlike eggs, pancakes are probably not the first breakfast item that come to mind when you hear “high protein.” However, there are many easy ways to add protein to this classic breakfast dish, and you can even make them ahead of time for busy mornings! Try googling your favorite pancake flavors with the word “protein,” or try this recipe using egg whites and protein powder.

At the end of the day

Breakfast is often the overlooked meal when it comes to meal planning, which may result in unbalanced nutrition and a lack of protein in the morning. However, there are many fun ways to increase your protein intake in your breakfast meal aside from simply eating more eggs!

Which of these breakfast options will you try?