Most people’s biggest problem is finding high-protein foods for breakfast or other meals while still eating healthy.
Especially if you avoid eating meat as I do, you’re probably wondering how to get high-protein foods in your breakfast.
In such a way, you avoid a protein deficiency and give your body the proper nutrients to function as it should.
You may have heard that getting the right plant protein is a complicated feat and a goal almost impossible to achieve.
But this was proven false a few years ago.
Meat has many essential amino acids for our bodies.
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But you can quickly get these crucial amino acids from eating plant foods, which are also rich in nutrients. Protein is essential to the body and benefits our overall health and physical performance.
It is critical for the proper functioning of our body and necessary for life!
Whether you are trying to lose weight fast, are an athlete, or for body needs, high-protein foods for breakfast and the rest of the meals are essential for everyone.
However, many people present a deficiency in the good protein quality in their diet.
The 15 best high protein foods for breakfast
Our bodies use proteins daily to keep their function and in good shape. They are crucial to growing and maintaining almost every part of our body, from skin and hair to digestive enzymes and immune system antibodies.
However, proteins are constantly damaged, and the body needs to replace them.
Our body’s vital organs, muscles, tissues, and certain hormones are made of proteins. (1)
In addition, proteins create hemoglobin and essential antibodies. As a result, they are involved in almost every function of the body, from controlling blood sugar levels to healing wounds and fighting bacteria.
Without proteins, life would not exist.
Let’s now look at how to add the best high-protein foods for breakfast and overall diet, why protein is critical, and how much of it we should consume daily.
#1 Egg
13 grams per medium egg
Eggs could not be missing from the best high-protein foods for breakfast.
Most of us love eggs, and we can consume them in many ways. They are highly nutritious and healthy food, whether a salad, as an addition to recipes, or as a snack.
In particular, boiled eggs are an effortless snack that contains essential vitamins and minerals while being low in calories.
Over the past decade, several studies have concluded that eggs do not raise cholesterol; it was a myth. (2)
#2 Yogurt (one of the high protein foods for breakfast)
17 grams of protein per scoop
Yogurt can create many easy combinations for breakfast or snacks and offers significant protein.
It is a food you should incorporate into your daily diet if possible.
Meanwhile, yogurt also contains calcium, vitamin D, potassium, and good fat, depending on which variety you choose. (3)
Eating yogurt will help you reach your daily recommended protein intake.
It is rich in nutrients that give us a generous amount of calcium, protein, and vitamins. Yogurt also provides the body with vital minerals, including potassium, phosphorus, and magnesium.
Just one cup of plain, low-fat yogurt provides over 400 mg of calcium, equating to nearly half our daily requirement.
#3 Kefir
9 grams of protein per cup (240 g)
Kefir is a natural dairy product and a traditional beverage of Eastern Europe.
We can produce Kefir with milk and kefir grains; it is a delicious, easily digestible, and healthy drink known for its high biological, dietary, and nutritional value.
Scientific studies support that it gives us longevity. (4)
You will find it in various forms, such as grains, milk, or yogurt.
Natural Kefir has a refreshing, bubbly sour milk taste. However, the taste may vary from product to product due to the fermentation process.
#4 Cottage cheese
30 grams of protein per cup (240 g)
Cottage cheese is not only a high-protein breakfast food, but it is a quick and convenient meal option.
We can eat it as a sweet or savory dish, from fruit and honey to meat and grains.
A single serving of 1/2 cup of 2% fat cottage cheese contains as much protein as a 3-ounce serving of chicken and more than a serving of eggs.
#5 Tofu
15 grams of protein per serving
Tofu is probably one of your most loyal friends if you’re a vegetarian or vegan. You can use it to make anything, whether it is a stir-fry, a roast, or a salad.
Tofu is such a versatile and easy food packed full of plant-based protein.
It can mimic almost any cheese or dairy dish.
Be careful with tofu that is not organic because it is made from soy. It is better to avoid such products that are not organic and may contain a lot of pesticides or are GMO.
#6 Black beans
15 grams of protein per serving
Black beans are another cheap and tasty way to get high protein in your breakfast.
They are easy to cook and, like all legumes, contain high amounts of fiber, antioxidants, and other nutrients. (5)
Studies show they can significantly reduce body fat, making black beans unique.
It would be best to watch out that beans often cause gas and flatulence. Therefore, you should not abuse them to avoid unpleasant sensations, or you can combine black beans with greens.
It is also better before cooking to put them in a basin with water and salt and leave them for at least 20-30 minutes.
Also, those with gastrointestinal tract diseases and gout, cholecystitis, and colitis should not consume black beans.
#7 Almonds
6 grams of protein per serving
Almonds are a delicious protein, and doctors highly prize them for their ability to lower cholesterol. (6)
They are essential to our bodies because they are high in fiber, supporting weight loss.
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If you’ve heard that almonds are high in fat, please don’t worry. They contain monounsaturated fatty acids, so-called “good” fats.
Don’t eat more than 8-10 at a time because it is easy to get carried away with calories!
#8 Tuna fish (one of the high protein foods for breakfast)
17 grams of protein per serving
If you love eating fish, then tuna will be your best friend for protein at breakfast or any other meal of the day!
Also, if your protein food choices aren’t plant-based, tuna will compensate you for its nutritional value. (7)
You can eat tuna plain, in a salad, on toast, in pasta sauce, or in many other tasty recipes.
#9 Chia seeds
6 grams of protein per 2 tablespoons
An essential addition to protein foods is chia seeds.
“Chia” is the Mayan word for strength, and people have used these seeds for thousands of years as a superfood.
They are highly nutritious, contain plenty of fiber, and offer a decent amount of protein.
You can find chia seeds in herbal stores and on the shelves of most supermarkets.
Chia seeds are a good choice in most breakfast recipes, yogurt, desserts, and smoothies!
#10 Quinoa
8 grams of protein per cup
Quinoa has become incredibly popular in some states and is excellent as a rice substitute. It is an important plant-based source of protein, and the Incas who cultivated it called it the “Mother of All Grains.”
Quinoa is considered an “ancient grain,” and we can prepare and eat it like wheat.
It is a complete protein and will be easy to find next to rice on supermarket shelves.
#11 Pumpkin seeds
10 grams of protein per 1/4 cup
Pumpkin seeds are not only for garnishing food but are also crucial to protein foods.
They are the only seeds that form alkalis, helping to create a pH balance in our bodies.
Pumpkin seeds also contain L-tryptophan, the same amino acid found in turkey. (8)
It is a convenient breakfast snack or for any other time of the day.
It also helps if consumed before sleep because it helps relax the body. In addition, pumpkin seeds contain a unique amino acid, tryptophan, which promotes sleep. (9)
Additionally, they contain selenium, copper, and zinc, which can positively affect the duration and quality of sleep.
The magnesium that pumpkin seeds also contain can help reduce stress and anxiety, which make it difficult to sleep and contribute to insomnia.
Be aware that they are problematic foods for our digestive system. With this in mind, consume them with caution if you have spastic colitis or other intestinal problems.
#12 Spirulina
16 grams of protein per ¼ cup
Spirulina has infinite advantages and has recently been considered a vital superfood.
Spirulina is bacteria called cyanobacteria that grow in water. It sounds weird, but it is an excellent food source.
It not only has high levels of proteins but contains many antioxidants, vitamins, and critical minerals for our bodies. (10)
Many experts now consider it the most nutritious food on the planet. It is a complete protein, meaning it has all the essential amino acids we need while still being low in calories and fat.
You can find it in powder form, meaning you can mix it into a juice or smoothie, and it is an excellent addition to any breakfast or other meal recipe.
You can also try spirulina pills to avoid unhealthy fast food options.
#13 Turkey and chicken (one of the high protein foods for breakfast)
Turkey contains 28.5 g of protein in 100 grams, while chicken provides 27.3 g
These two meat products are well-known protein foods for breakfast.
We can choose many of their forms, such as smoked or boiled turkey and chicken, and they belong to a breakfast protein foods of a “person in a hurry.”
By choosing three slices of turkey and one slice of cottage or low-fat cheese on toast, we have an easy 30+ grams of protein with almost no prep time needed.
It is not an excellent food for daily consumption because they are both processed.
But such a toast is a much better breakfast choice than a cheese pie, pizza, or anything else from a bakery shop.
However, regularly consuming processed meats at any time of the day, including breakfast, can increase heart disease and cancer risks.
It is best to avoid pork, ham, sausage, and bacon, especially for breakfast.
#14 Peanut butter
8 grams of protein in two scoops
The protein peanut butter is about 20% of the recommended daily intake for adult women and men.
Also, it mainly consists of “good” unsaturated fats.
Besides being delicious, this breakfast provides a burst of energy. Peanut butter offers high protein, which helps you feel fuller than if you ate a piece of cake. (11)
Whole grain toast with peanut butter gives you the excellent quality grains you need to keep your sugar levels regulated for the rest of the day.
Adding a few banana slices to your peanut butter toast will benefit from even more essential vitamins to help keep your brain oxygenated and de-stressed.
#15 Cocoa
7 grams of protein per 2 tablespoons
Cocoa is a drink with beneficial effects on our health.
Many scientific studies highlight that cocoa contains high concentrations of flavonoids and procyanidins. These ingredients have a high antioxidant effect, preventing the oxidative action of free radicals. (12)
They thus protect against cancer, heart disease and stroke, chronic diseases, and aging.
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Cocoa is one of the most beneficial foods, whether we consume it as a drink in our breakfast or instead of replacing another meal, such as dinner.
It is a great snack and breakfast choice, especially when we want to lose weight.
Cocoa and dark chocolate derived from it also positively affect mood; uncoincidentally, we consume chocolate under emotional stress. (13)
In addition, flavonoids enhance our cognitive abilities while helping to prevent aging. They can also reduce the risk of developing Alzheimer’s disease, and the risk of stroke, and heart attack. (14)
High protein foods for breakfast – The body’s need for protein and how much we should eat per day
According to the Dietary Reference Intake report for the daily recommended amount, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per kilogram. (15)
For example, an adult woman should eat about 46 grams of protein daily. A sedentary male adult should eat about 56 grams of protein daily.
However, if you are trying to burn fat and build muscle the right way, or for many athletes, protein foods should prevail and are even more necessary.
Protein is the crucial building block of our body.
Specifically, it is the building block of our muscles and can boost our metabolism and fat-burning ability.
Nothing is more critical than protein!
This vital fuel motivates and supports our bodies in building healthy tissues and cells.
Did you know about the best high protein foods for breakfast?
Did you know about the best high protein foods for breakfast or other meals of the day? How many of these foods do you prefer daily?
Please leave your comments below!
I wish you always to be well! 🙂