7 Easy High Protein Breakfasts
You’ve probably heard that breakfast is the most important meal of the day, but has anybody ever told you why that is? Humans are diurnal creatures, meaning we wake with the sun and sleep when it gets dark (or we’re at least supposed to). Our bodies have a better insulin response earlier in the day as compared to later. As a society it seems we have it backwards; skipping or skimping on breakfast, a quick lunch and a heavy dinner with late-night snacks. If this sounds like you, one thing you can do to improve your weight, insulin sensitivity and blood sugar is to work on shifting your eating window earlier. For some, that’s easier said than done. Here are some easy breakfast options that are packed with protein & fiber to keep you fuller longer, kickstart your metabolism and start your day on the right track! Spinach & Feta Omelette
Ingredients:
3 eggs
¼ cup chopped spinach
¼ cup diced tomatoes
2 tbsp crumbled feta
Salt & pepper ½ tbsp butter
Directions: Whisk the eggs and pour into a pan with melted butter over medium heat. Add the spinach, tomatoes and feta. Cook until the eggs are set. Sprinkle with a pinch of salt & pepper, fold and serve. Starting your day with a veggie omelette is a great way to ensure you’re getting protein, fiber and a healthy serving of vegetables first thing. Play around with vegetable additions; bell peppers & onions is another delicious idea. Perhaps a little garlic powder sounds good. Make it something you look forward to that gives you energy and feels good in your body.
Loaded Yogurt Bowl
Ingredients
1 cup plain Greek yogurt (I use full fat)
½ cup mixed berries
¼ cup granola
Handful of nuts, such as almonds
1 tsp chia seeds
Drizzle of maple syrup, optional
Directions: Add yogurt to a bowl and top with mixed berries, granola, chia seeds & almonds. Drizzle with maple syrup to sweeten, if using. This breakfast is super easy and provides good protein, fiber & phytonutrients.
Vanilla-Cardamom Overnight Oats
Ingredients:
½ cup oats
1 scoop vanilla protein powder
1 cup milk or milk alternative
1 tbsp chia seeds
½ tsp cardamom
Topping options: sliced bananas, apples, walnuts, berries, nut butter
Directions: Combine oats, milk, chia seeds, and cardamom in a bowl. Cover and refrigerate overnight, or at least 8 hours. In the morning, add your topping & enjoy! For a protein powder recommendation, I recommend this plant-based protein and this whey protein. Purchase them through Fullscript with my 15% off discount!
Eggvocado Toast
Ingredients
1 small-medium avocado
1 slice whole grain bread, toasted
1 egg, poached or fried
Squeeze of lime
Everything bagel seasoning
Directions: Add avocado to a bowl and smash with a fork, adding a squeeze of fresh lime. Spread onto your toast and sprinkle with everything bagel seasoning. Top with the egg, cooked however you prefer. Some days you might want a little more, adding an extra egg and piece of toast is perfectly fine! Listen to your body and give it the nourishment it requires.
Protein Smoothie Bowl
Ingredients
¾ cup unsweetened coconut milk
1 cup frozen raspberries
½ banana (frozen)
¼ cup zucchini (frozen)
1 scoop protein powder
Topping ideas: unsweetened coconut flakes, hemp hearts, chopped nuts, pumpkin seeds
Directions: Add coconut milk, raspberries, banana, zucchini and protein powder to a blender. Blend until smooth. Pour into a bowl and top with coconut flakes and hemp hearts.
Avocado Toast with Chicken Sausage
Ingredients
1 small avocado
1 chicken sausage, cooked
¼ cup microgreens
1 slice whole grain bread, toasted
Directions: Mash the avocado with a fork, adding a squeeze of lime. Spread on toast and sprinkle with everything bagel seasoning. Slice cooked chicken sausage lengthwise and add to the toast. Top with fresh microgreens & enjoy!
Oats Overnight Subscription
Okay hear me out, I was very skeptical about drinkable oats before I tried this but I’m a huge fan. I can’t say enough positive things about this company! As a nutritionist, I know how hard it can be to plan ahead or allow time in the morning to prep food. For days like this, I turn to Oats Overnight. With a variety of delicious flavors to choose from and 20 grams of protein per pack and fiber to boot, these are a staple in my household and are cheaper when you sign up for a subscription. You can drink them in the car on the way to work or take them on a walk with your kids, knowing you’re hitting your protein targets. They’re great about postponing or canceling your subscription very easily, so I’m comfortable telling my clients to give them a try.
Please feel free to use my referral like & on your next order (first order is 30% off) you can use my code OatsOvernight for 10% off.
*Note: I am not affiliated with this company, I just genuinely love them and think they’re a really great, nutritionist approved breakfast option. You can refer a friend as well for discounts on future purchases.
These are some of my favorite breakfast options that can be made in 10 minutes or less and provide a balanced amount of protein and fiber to keep you fuller longer. If you find yourself hungry a couple hours after breakfast, it’s time to assess how nourishing your first meal actually is! As a clinical nutritionist, I can’t stress enough how important it is to start your day off with the nutrients that support your energy, mood & goals.
Stay consistent and make food choices that leave you feeling good. Check in with your body and ask yourself questions like:
How does this food feel in my body?
What meals do I enjoy eating that stay with me for hours?
Do I have enough variety in my diet pattern?
Be gentle with yourself and give yourself grace. Not every day is going to be the same or “perfect” - and that’s okay! Aim for balance in your diet so you get a variety of vitamins, minerals and colors each week. If you’re looking for more support, reach out for a 1:1 consultation for a plan tailored to your needs & health goals. Book your free Meet & Greet call today.
To your health & happiness,
Brittney Kraai, MS, CNS
Clinical Nutritionist
