Mocha Banana Smoothie Bowl
If you want something slightly more substantial than a smoothie for breakfast but also dont feel like a whole plate of food, this mocha banana smoothie bowl is the perfect middle ground.
This smoothie bowl takes 5 minutes to prepare in total, so its easy to make this recipe even when youre in a rush to get to work.
Pb & Berry Breakfast Bowl
Greek yogurt isnt the only pick in the dairy aisle with protein cred. Cottage cheese is tops when it comes to the amount of protein it delivers per serving. A half cup of cottage cheese boasts 15 to 16g of protein in a wee 90 calories. Top it with an ounce of toasted walnuts and youll get an additional 4g, which gets you what you need to start your day right. Add fresh berries for more fiber and important nutrients. You can also use cottage cheese as an ingredient to boost the protein in breakfast faves like pancakes and waffles.
Aesthetic Breakfast: Is That Realistic For Teenagers
Most teenagers are last minute, rushed, and heading out the door with barely a morsel in their mouths.
Which is why breakfast on the go is so effective in getting them to eat.
However, we all know that kids and teens are tempted to eat when food looks good. In other words, when its aesthetically pleasing.
If you want your teen to slow down and engage in the pleasure of eating, take the opportunity on weekends to serve up an aesthetic breakfast one that looks good and tastes good!
What are your favorite healthy breakfast ideas for teens?
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What Breakfast Foods Are High In Protein
What do you have for breakfast? I guess there must be eggs. Here are the top ten protein-rich breakfast foods I recommend. Lets see whether you have any of them for breakfast.
The familys word is milk and eggs when it comes to high-quality protein. In this article, I will rate the protein sources that I regularly consume. I was surprised to learn that, despite popular belief, milk is the lowest-ranked source of protein and that eggs can only claim the seventh spot. This is so weird. If you are curious, come visit and find out more.
Smoked Salmon And Boursin Cheese Frittata
Protein Punch: 16 gramsYou’ll Need: Eggs, 2% milk, light sour cream, kosher salt, pepper, diced red onion, light Boursin cheese, smoked salmon, extra-virgin olive oil, chives
It’s no secret that eggs are the classic protein-packing breakfast many people turn to each day to kickstart their morning. While mastering the art of creating the perfect scramble is always commendable, there are plenty of other ways to cook up eggs for an even more filling meal. That’s where our smoked salmon frittata with Boursin cheese comes into play. This recipe is easy to make and ready in just a few minutes.
Protein Punch: 10 gramsYou’ll Need: Eggs, 2% milk, artichoke hearts, feta cheese, sun-dried tomatoes, turkey or chicken sausage, salt, pepper, frozen pie crust
Most quiches suffer the burden of excessive amounts of heavy cream and cheese. This quiche dispenses with the heavy dose of dairy fat and instead gets its flavor and substance from antioxidant-dense sun-dried tomatoes, artichoke hearts, and lean protein-packed chicken sausage.
Get our recipe for Artichoke Feta Quiche.
Protein Punch: 20 gramsYou’ll Need: Canned chickpeas, extra virgin olive oil, yellow onion, rosemary, salt, mushrooms and asparagus
Protein Punch: 12 gramsYou’ll Need: Rolled-cut oats, milk, peanut butter, maple syrup, chia seeds
Get our recipe for Peanut Butter Overnight Oats.
Protein Punch: 22 gramsYou’ll Need: Ezekiel toast, peanut butter, chia seeds, honey, banana
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Oatmeal: 19% Protein Content
Compared to other grain options, oatmeal has a lot of protein. Oatmeal protein contains a healthy mix of amino acids your body needs. Approximately 19.43% of the total consists of protein, while 10.57 % comprises fat.
Like many other coarse grains, oats are a good source of B vitamins and dietary fiber. In addition, oatmeal for breakfast has been shown to improve GI motility, reduce triglycerides in the blood, and protect against GI disorders.
Oatmeal has effects on beauty and skin care, including cleansing the intestines and reducing facial oil production.
The oatmeal adds a healthy dose of fiber and protein and also helps you feel full for a long time with very few calories. Friends trying to slim down can benefit significantly by eating oatmeal during breakfast.
Oatmeal should avoid by those who have certain medical conditions, including high blood pressure, an allergy to oats, or digestive system dysfunctions such as a weak gastrointestinal tract. However, oatmeal is a versatile breakfast option because it may be prepared in various ways to suit personal interests.
Easy Breakfast On The Go Idea: Bento Box
I thought this bento box idea was a cute one from Shape.com.
What teen isnt on the go or running late in the morning? I think this could be a perfect solution.
Place one large hard-boiled egg, 1/4 cup almonds, 1/2 cup low fat cottage cheese topped with 1/2 cup berries, and 4 whole-grain crackers in a bento box or other re-sealable container for a protein-packed breakfast thats around 450 calories and 31 grams of protein.
Get the specifics on how to make this bento box here.
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Sausage Egg And Cheese Waffle
You might think of waffles as a sweet breakfast option, but this sausage and egg waffle recipe proves that waffles can be savory, healthy, and delicious all at the same time.
This is a keto-friendly recipe made with eggs, breakfast sausages, spinach, cheddar, onion, pepper flakes, and black pepper. It really is that simple!
Chocolate Peanut Butter Porridge
Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Mix together 1/3 cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.
Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber
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Protein At Breakfast And Body Weight
Researchers from the University of Missouri suggest breakfast for teenagers focus on a high protein content, specifically containing around 30 grams of protein.
This dose has been found to improve blood sugar control, slow fat gain, and encourage a healthy body weight.
This may be particularly helpful for teens who carry extra weight.
Personally, I encourage my own teens and the teens I work with to target a protein source in their breakfast every day.
I teach them to plan the high protein food first, then work in the other food groups such as fruit, grains and dairy.
You can read more about my meal planning strategy for kids in my article, Balanced Meal Plans for Kids.
This way, a protein-packed breakfast is always prioritized.
Strawberry Banana Granola Parfaits
Parfaits are a perfect way to fit in protein because theyre almost like a smoothie.
And smoothies are already an easy high protein breakfast because all you need to do is toss the ingredients into the blender and its done.
Making parfaits will take more time than that, but its still easy enough for anyone to make without too much trouble.
Strawberry and banana help sweeten your parfait while the granola gives some great crunchy texture.
Youll feel more like youre eating a dessert than breakfast but it will still be good for you!
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Avocado And Smoked Salmon Toasts
If you’re looking for a healthy breakfast that feels like an indulgence, try our avocado and smoked salmon toast recipe. It also comes in at under 300 calories. Were a little obsessed with avo at olive, so you could also try one of our best avocado on toast recipes.
Make the perfect scrambled eggs every time, using our recipe to achieve a soft, creamy texture they’re delicious served over buttered toast for a quick and easy protein-rich breakfast.
Tracey Raye is health editor for olive and BBC Good Food. Tracey, MSc, is a registered nutritionist, holding a masters degree in personalised nutrition. She is passionate about harnessing the power of all things health and well-being, in a way that enhances, rather than limits our lives. She curates our nourishing recipes and collections, and stays abreast of the latest health and lifestyle trends in order to bring you the tools and inspiration you need to find what health means for you.
Paleo Breakfast Fried Rice
This one-pan recipe will definitely help you switch up your morning breakfast routine, and it might even tempt you to have breakfast for dinner!
Made with cauliflower rice instead of the traditional grain, its suitable for those whove adopted a paleo or Whole30 diet. The veggie-packed dish gets its flavor from ingredients like mushrooms, as well as bacon, garlic, and red pepper flakes.
Youll get about 7 grams of protein from each 1-cup serving of rice. For the perfect protein-packed meal, eat a slightly larger serving of rice and choose 2 eggs as a topping.
You may suffer from breakfast boredom at some point or another. Its so easy to get stuck in a rut, making the same quick meal every day. However, you dont have to sacrifice taste and variety if youre in a time crunch!
With ingredients like black beans and eggs, this quick recipe for Mexican stuffed sweet potatoes gives you 12 grams of protein to fuel your day! Increase the amount of beans or eggs, or incorporate cheese, to get even more protein.
Top it off with some healthy condiments, or use 1 ounce of plain Greek yogurt as a sour cream substitute, and youve got a delish and different breakfast meal.
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Chicken Or Turkey Sausages
Chicken and turkey sausages are some of our favorites because they pack a lean mean protein punch, while also keeping calories low in comparison to other sausages. They are also lower in fats. Eat them on their own, or cook them into other dishes, or serve them as a side with eggs and whole-wheat toast. They contain around 14 grams of protein in each 2 oz serving.
Benefits Of High Protein Breakfasts
There are many benefits to eating breakfast in general, but if you can get in a good amount of protein in the morning there are even more!
- Stay fuller longer protein actually helps you stay fuller longer so that youre not starving all morning!
- Increases muscle mass the more muscle you have, the more calories you burn at rest. Heck yes!
- Boosts immune system protein actually helps you create a better immune system to protect you from illness. Eat up!
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How Much Protein To Eat Per Day
Most of us arent getting enough protein each day. Its recommended to get about .8g of protein for every 1 kg of body weight that you have for the average sedentary person. For very active people, the recommendation goes up to 1.2 -2 g per kg. You guys know I am not about rules or counting macros, so these are just general guidelines and should not be obsessed about!
Chocolate Pomegranate Overnight Oats
If cooking oatmeal in the mornings sounds like a pain , overnight oats are the perfect solution. Try this nutrient-rich, protein-packed variety, courtesy of Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club. Combine 1/3 cup oats, 1 cup unsweetened almond milk, 4 ounces plain Greek yogurt, 1 teaspoon chia seeds, 1 scoop chocolate whey protein powder, and a sprinkle of pomegranate seeds. “The balance of protein and fiber from the oats and fruit will delay digestion and help to keep your energy levels up much longer than a high-carb meal, plus the chia seeds absorb up to 10 times their weight in water to help keep you full,” she says.
Per serving: 415 calories, 30 g protein, 15 g fat, 42 g carbs, 8 g fiber
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Avocado Toast With Poached Eggs
Avocado toast with a poached egg on top is a fairly common breakfast, but did you know that its one of the best choices if you want to fuel your body with protein in the morning?
The avocado contains both protein and healthy fats, but its the egg that really makes this recipe a great high-protein option.
Seasoned with salt, pepper, and fresh herbs, this will be one of the best toast dishes you ever have.
Why Is Protein Important For Breakfast
Many people make the mistake of skipping breakfast or grabbing a donut or bagel and then getting all their protein later in the day. In the United States, most adults consume nearly 60% of their daily protein in a single meal after 6:00 in the evening the dinner meal. This pattern of carbs for breakfast and protein for dinner is bad for metabolic health and associated with the obesity epidemic of modern societies.
Why is breakfast so important? There is plenty of research showing that breakfast meals high in protein aid in weight loss. Studies show that high protein foods can help reduce total daily food intake by regulating appetite. Proteins are the most filling, and can help you feel satisfied longer, plus they trigger an array of hormones in the intestine and in the brain to reduce hunger.
But beyond appetite regulation and helping you feel fuller for longer getting the right amount of protein for breakfast will also jump-start your metabolism which increases your energy expenditure. This metabolic effect of protein originates in muscles associated with the important process of protein synthesis. Researchers call this the anabolic effect of meals. To fully appreciate the importance of breakfast, lets review whats going on with your metabolism when you wake up in the morning.
Okay, thats the science, lets get back to breakfast.
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/6chia Seeds And Peanut Butter Toast
Another protein-packed breakfast option, it is one of the simplest ones for which you would need just 2-3 minutes. However, make sure that you have soaked chia seeds prior to making this toast else you will need to wait at least 30 minutes for it. Soak 1-2 tbsp of chia seeds in enough water for using them. Now, when you are ready to make this toast, take a Toasted Bread and apply peanut butter to it in generous quantity. Now, take 1 tbsp of dried and swelled chia seeds and apply over the butter-toasted bread. Enjoy it as it is or you can also enjoy it with some sliced bananas.
Sweet Potato And Black Bean Burritos
This sweet potato and black bean burrito is as healthy as it is tasty.
You can use any kind of beans you want, but black beans have a great savory taste that goes well with sweet potatoes.
The best thing about this recipe is that since its low in carbs, it will fill you up all day long.
Top it off with some eggs to get a little extra protein in there.
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Turmeric Quinoa Breakfast Bowls With Peppers And Kale
Quinoa and eggs are the main protein sources here, but onions, peppers, and, of course, turmeric also provide lots of flavor.
If you add 2 eggs to your quinoa bowl, youll get about 26 grams of protein overall.
Smoked Salmon Scrambled Eggs
Having scrambled eggs with the right spices can improve this dish and make it one of your favorite easy high protein breakfast foods.
This smoked salmon scrambled eggs recipe makes for a hearty yet healthy breakfast thats perfect for anyone who wants to leave feeling full into the afternoon hours.
The best part about this recipe is that you can add in more protein like sausage or more salmon, depending on what you like.
Throw in some avocado too if youre looking to get some healthy fat in your meals.
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Protein Foods For Breakfast
Below is a list of foods typically associated with breakfast that are packed with protein to keep your hunger at bay and energize your muscles! To reach the ideal 30-35 grams of protein for breakfast, its usually necessary to mix and match some of these foods to make tasty and healthy meals. Dont be afraid to use a high protein leftover from dinner. Shrimp cocktail, chicken and vegetable stir-fry, or chili can be just as good for your first meal as your last meal.
Some of our favorite high protein breakfast foods include:
- Ham or Canadian bacon
- Chicken or turkey sausage
/6start Your Morning With A Healthy Breakfast
Breakfast is one of the important meals of the day, and it is said that one should have a large breakfast that includes all the necessary nutrients. From healthy fats to carbs and protein, it becomes important to include them in your daily routine. Of all these nutrients, protein is the most important one. With the growing competition and tied-up routines, it becomes more important to eat a healthy breakfast thats rich in protein as it helps in maintaining glucose levels while keeping you full for a long. This high-protein breakfast helps in breaking the fasting cycle and elevates energy levels. Several studies have proven that when people consume a healthy protein-rich breakfast regularly, they also tend to have less risk of type 2 diabetes and heart disease. Thus, we bring you 5 such high-protein combinations that can do justice to breakfast and make it a super-healthy routine.
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