We’re a busy society and nutrition and healthy habits often get pushed to the side for convenience’s sake. In an effort to save time and get out the door, you might skip breakfast or try to get by on a latte and energy bar–sound familiar? Although you may have shaved a couple of minutes off your morning routine, this habit will quickly backfire because you won’t have enough calories or protein to feel satisfied or focused for any meaningful length of time once you get to work. If you have to choose one daily healthy habit to take on, a healthy breakfast should be it!
You’re Probably Not Getting Enough Protein
Studies show that our bodies feel better if we eat a breakfast with 20-30 grams of protein to help control hunger and appetite rather than breakfasts that are carbohydrate heavy or fat-rich. A recent study found that people who ate eggs and toast for breakfast ended up eating 331 fewer calories throughout the day compared to when they ate equal calorie breakfasts of cereal, milk and toast (high-carb) or croissants (high-fat).
What does that mean for you?
If you want to maintain a healthy body weight, make sure to eat a high protein breakfast. Start this week with these protein-rich, calorie-controlled first meals.
Simple Poached Egg Avocado Toast
For a savory first meal, try this poached eggs on avocado toast recipe. Over 27 grams of protein!
Cookie Dough Overnight Oats
Love your morning oats? Boost them with protein packed Greek yogurt! Try this Cookie Dough Overnight Oats for 22.3g of delicious protein.
Egg Muffins with Sausage, Spinach, and Cheese
These egg muffin “frittatas” are the perfect grab and go breakfast. They keep for up to 4 days and can be reheated in the microwave. Eat two of them in the morning for 20 grams of protein! Get the recipe.