It'll keep you full until lunchtime, so you won't be tempted to get a large order of fries.
Have you ever felt like you ate breakfast but were hungry again by 11 a.m.? It's possible that you're not having the proper breakfast. If you look down at your bowl and it's full of rice cereal, or if you look at what you're holding in your hand and it's a bagel with butter, you'll be hungry again in a couple of hours—possibly even less.
That difficulty can be rectified by making one simple change: adding some protein. Protein isn't just good for developing muscle; it can also help with satiety and keep you full for extended periods. However, if you're new to protein-rich breakfasts, you might need some guidance on what to create to get the most out of your meal. That's why we asked Lauren Manaker, MS, RDN, LD, a Zhou Nutrition registered dietitian nutritionist, what is her favourite high-protein breakfast is, and she chose eggs. Eggs, of course!
"They're a classic morning item for a reason: eggs are a cost-effective and nutrient-dense option that provides a natural boost of nutrients to breakfast," she explains.
Why eggs are the ideal high-protein breakfast.
Eggs are a low-cost, high-nutrient food. Do you recall the old marketing campaign proclaiming eggs to be "the perfect food"? It was pretty close to the mark.
These nutrition bombs are packed with cell-strengthening vitamins and minerals, excellent fats, and 6 grams of muscle-repairing/building protein for only 70 calories apiece. With no sugar and zero carbs, eggs pretty much check all the boxes for a top-notch weight-loss food.
Furthermore, "eggs increase fullness," according to Manaker, "and the statistics reveal that energy consumption after an egg meal is much lower than after a non-egg breakfast."
Manaker cites a 2020 Australian study in which overweight and obese patients were given one of two breakfasts over two days separated by a week: eggs and toast or cereal with milk and orange juice. According to the study, the participants who ate the egg breakfast consumed roughly 300 calories less at lunch than those who ate cereal. High-protein eaters also reported feeling less hungry four hours after eating than those who ate carbohydrates primarily for breakfast. In addition, after the high-protein breakfast, their sweet cravings were significantly lowered.
How to prepare a well-balanced, high-protein breakfast.
Manaker's favorite breakfast is a two-egg omelet with sauteed vegetables and cheese. "Given that just one in ten Americans consumes the required number of fruits and vegetables," she notes, "finding ways to incorporate vegetables into a meal is always a smart idea." "In addition, the cheese provides additional protein as well as bone-building calcium."
Manaker completes her morning with whole-grain toast for fiber and carbs, a cup of green tea for caffeine and antioxidants, and a quarter of a grapefruit for folate and vitamin C. Eggs, on the other hand, is the star of breakfast because they are packed with nourishment, including nutrients that are frequently underutilized. Choline is one nutrient that 90 percent of Americans, according to Manaker, are deficient in. "One of the best sources of this vitamin that promotes brain function is egg yolks."
How about some yogurt?
Manaker also favors eggs to yogurt as a morning option.
"While Greek yogurt has live cultures that support digestive health and is a source of protein and calcium, many of the foods added to Greek yogurt might be low in nutrients or high in calories," she explains. "Adding oats and honey to a healthy dish like Greek yogurt can turn it into a sugar bomb."