How to build better breakfasts to stay with you longer

how to build better breakfasts with protein

How to build better breakfasts with protein 

Protein is one of those things that tends to go in and out with fad diets, but the bottom line is it is always something we need in our diets to keep us healthy and fueled. Studies have shown that people who eat protein with breakfast tend to have a lower body weight and more sustained energy and focus throughout the day. If you could stand to lose a few pounds and want to keep yourself feeling healthy and energetic all day long, check out these easy ways to get more protein in with your breakfast. Remember, most people need at least 20 grams of protein per meal to keep their bodies healthy.

Peanut butter toast

This one is a simple breakfast that even kids can enjoy:

Toast two slices of whole wheat bread
Smear them with one tablespoon of peanut butter, each
Serve with one cup (8 ounces) of milk and one medium banana.
This gives you: 22 grams of protein, two servings of whole grains, one serving of dairy, and one fruit all in one meal.

Breakfast sandwich

For those who like a bit more for breakfast, try this sandwich:

On whole-wheat pita bread, spread four tablespoons of hummus
Place two tomato slices on top, four slivers of avocado (about one-fourth of a large avocado) then add in one ounce of sliced cheese of your choice, and 1/4 cup of almonds.
Serve with coffee
This gives you: 22 grams of protein, one serving of vegetables, one serving of dairy, and one serving of whole grains in one meal.
If you want a bit more protein, add in one fried egg.

Apple oatmeal

Cook one cup of dry oatmeal with one and a half cup of milk.
You can use instant oats if your mornings are hectic, or even cook them the night before and just warm them on the stove or in the microwave the next morning.
Add to it, 2 tablespoons of chopped walnuts and one small chopped apple
Top the bowl with a dash of cinnamon, drizzle of honey, and sprinkle of brown sugar
This gives you: 24 grams of protein, one fruit, one dairy, and one grain all in one meal.

Breakfast is the most important meal of the day. Let’s start it off right and get some protein so we have a great day. What’s your favorite breakfast idea?


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