You already know breakfast is one of the most important meals of the day — if not the most important one. To make the most of this meal, don’t forgo protein. “Protein helps your breakfast have more staying power, keeping you fuller for longer and preventing mindless midmorning snacking on less nutritious foods,” says Maggie Michalczyk, RDN, a registered dietitian-nutritionist and recipe developer in Chicago. Prioritizing protein in the a.m. can even support someone’s health goals on a GLP-1 drug.
In one study, a high-protein and low-carbohydrate breakfast (based on dairy) also helped people perform better on a concentration test taken right before lunch (compared with those who skipped breakfast). Meanwhile, a low-protein, high-carbohydrate breakfast did not provide this perk.
You might even be able to boost your strength by upping your protein first thing: Research shows high-protein breakfasts could help increase muscle mass. For some inspiration, here are five, satisfying, high-protein breakfast ideas that will keep you powered until your next meal.
All Everyday Health recipes meet expert-developed nutrient goals, considering several dietary guidelines. Learn more about the methodology used to develop and tag each of the recipes on this list as high-protein.
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