If you’re gunning to keep yourself energized throughout the whole day, then you should be banking on a high-protein breakfast first thing in the morning. Consider a car: It can only withstand long and strenuous travels with enough fuel. Have you ever gone on an out-of-town trip only to realize that you’re running low on fuel? Worse is if no gas station can be spotted in the next several kilometers.
The same goes for you; the fuel you need to get through all of the day’s activities is that high-protein breakfast. And don’t wait until you get to the middle of the day and start regretting skipping the most important meal of the day. Prepare yourself a proper meal–even a high-protein breakfast smoothie will do!–right before you get a busy day started.
You might ask: So you mean eggs, right? Sure, eggs are always a dependable source of protein. But there are so many more high-protein breakfast foods that you can rely on for variety and flavor. The key is to present yourself with options, whether in color or texture, to keep you excited for the first meal of the day.
Benefits of a high-protein breakfast
Aside from providing you with enough energy to last the day, a meal high in protein also has other benefits for your body. Did you know that you can rely on a high-protein breakfast for weight loss? If you’ve been working to lose weight but not shedding any pounds, the cause might be low protein consumption early in the day.
Having a high-protein breakfast will help you feel satisfied throughout the morning so you can skip the unnecessary calories come lunchtime or mid-afternoon. Because you feel full for a longer period, you get to control your appetite and avoid snacking by the minute or consuming a heavy lunch come noon.
Did you know that protein can also help the body absorb carbohydrates at a slower rate? This means keeping your blood sugar level at the right level. Getting your protein fix in the morning will provide you with the proper balance of nutrients for the day, aid in maintaining your muscle growth, and help you be more focused and alert.
Imagine a rechargeable battery or your mobile phone at 100%. That means it can function at its best without any possible glitches for an extended amount of time. That’s you after having enough protein on your plate for breakfast.
High-protein breakfast foods
Again, eggs can be your friend. But don’t you think that will get boring at some point? Fret not, because there are numerous options you can consider adding to your breakfast diet. Some of them might even be sitting in your pantry or fridge already.
Here are some protein-rich food items and ingredients to start stocking up on:
- Dairy: yogurt (especially Greek), cheese (especially cottage), milk
- Meat and poultry: beef, steak, lean pork, bacon, sausages, ham, chicken, turkey, jerky
- Fish and seafood: fresh fish (salmon, tuna, halibut), smoked or cured fish, shrimps, mussels, crabmeat
- Grains: oats, quinoa, wild rice, millet, couscous, cornmeal, buckwheat
- Vegetables: malunggay (moringa), spinach, broccoli, green peas, potatoes, sweet potatoes, asparagus
- Soy: tofu, bean curd, soy milk, soybeans
- Beans and legumes: black beans, garbanzos, mung beans, lentils
- Nuts and seeds: cashews, hazelnuts, almonds, macadamias, walnuts, sunflower seeds, pumpkin seeds, chia seeds, sesame seeds, peanut butter and other nut butters
Protein-rich breakfast recipe ideas
Now that you’re armed with a list of high-protein food items, you can get started on whipping up creative recipes to kick-start your day. Try out these options
This is the perfect excuse to have your favorite Mexican dish to start your day. Lay out a whole-wheat tortilla, stuff it with protein-rich items, roll, and consume. Filling options may include tapa, crumbled longganisa, chopped tocino, beans, mashed sweet potatoes, cheese, spinach, and avocados. Easy!
Greek yogurt parfait
The closest thing to having ice cream for breakfast is turning to Greek yogurt to build a parfait. This one requires no cooking at all! Take a tall glass and layer the following: chilled Greek yogurt, honey, chopped nuts, fresh fruits like local mangoes and strawberries, and some crunchy granola. Done in mere minutes.
So you’ve decided to avoid eggs in the meantime to keep your breakfast repertoire exciting. But when the craving hits, tofu scramble can come to the rescue. Yes, a block of firm tofu can be mashed and crumbled to look like scrambled eggs. Use ground turmeric for color, add milk to make it creamy, season with Knorr Liquid Seasoning, and up the protein value with malunggay leaves.
Smoked salmon toast
Some days call for a high-fat high-protein breakfast especially when the hankering for a good dose of comfort hits. Those following the Atkins or keto diet know that the benefits are plenty when partaking in such a meal. Take a slice of whole-wheat bread and layer it up with some Lady’s Choice Mayonnaise, cottage cheese, avocado slices, smoked salmon, and chopped walnuts. Sounds like a plan?
Cheesy loaded oats
Oatmeal is nothing new to the Filipino breakfast diet. It’s a common choice for anyone looking to soothe aching tummies without the need for useless calories. But to level up its protein content, why not toss in savory mix-ins to the bowl? Heat some milk, cook the oats, and add some grated cheese like Parmesan, broccoli florets, and turkey bacon bits.
Did you know that everyone’s favorite taho is also a good source of protein? While a glass or two is sure to satisfy, there’s always room to inject some creativity into the treat. Get inspired by Taiwanese halo-halo and load up your bowl with garbanzos, mung beans, peanuts, and sweet potato cubes. You can even have it over shaved ice like real halo-halo.
Nutty and nice protein smoothie
Hot, sunny days happen year-round in the Philippines. Good thing the options for coolers are just as plentiful. Who wouldn’t enjoy a yummy, protein-packed smoothie first thing in the morning? All you need to do is blend some peanut butter, whole cashews, frozen fruits, and a splash of nut milk. You can even toss in some spinach, chia seeds, and a spoon of protein powder for good measure.
Classic Filipino silogs
Truth be told, the classic Filipino breakfast meal of silogs is a good option for a high-protein breakfast. All you need to do is swap out some components to level up your plate’s protein content. Make sinangag using wild rice or quinoa flavored with lots of garlic and Knorr Liquid Seasoning. That will pair just as well with lean beef tapa or fatless tocino. And don’t forget to go for tofu scramble in place of fried eggs.
Options are plenty when it comes to fueling up early in the day. And with a bit of creativity, you can make your first meal as colorful to look at as it is beneficial to your body. Now, you don’t have to rely on eggs all the time. Load up on these treats and show yourself some love with an exciting high-protein breakfast!
Can’t pick which high-protein recipe to cook up first? Share this article with your family and get everyone to vote on a favorite!