Summer invites us to pay closer attention to our diet, often allowing more time on hand to plan and prepare meals. As we embrace sunny days and new wardrobes, it's crucial to fuel our bodies for all the fun summer activities with friends and family. Protein plays a vital role, supporting muscle growth, digestive health, and overall optimal bodily function. Beyond its role in weight management and blood sugar balance, adequate protein intake can curb unnecessary snacking and maintain energy levels throughout the day.
While mornings can be a busy time for most of us, adding protein to your breakfast doesn't have to be complicated. Instead of just hitting the alarm and rushing out the door, consider slowing down and incorporating high-protein options into the first meal of your day. This not only boosts your daily protein intake but it also helps stabilize cortisol levels and maintain hormone balance. Prioritizing a nutritious breakfast sets a positive tone for the day ahead.
High Protein Ingredients
Here are some simple items to elevate your morning protein intake this summer and set the stage for a productive and energized day:
1. Eggs
Eggs will be a staple in many of the following breakfast recipes. With 6 grams of protein per serving, eggs are a complete protein source, containing all nine essential amino acids crucial for muscle growth and bone health. They also provide essential vitamins and minerals such as folate, vitamin D, iodine, selenium, and B vitamins.
2. Milk
If you can tolerate dairy products, milk is an easy way to boost your breakfast's protein content. Adding milk to smoothies or oatmeal bowls is a simple and effective method. Milk-based protein shakes are also a convenient option for a quick and easy breakfast. Milk's protein content includes 80% casein and 20% whey, both of which are commonly found in soluble protein shakes. These nutrients help repair muscles and provide essential minerals and vitamins.
3. Cheese
This goes hand in hand with milk products, if you tolerate animal and dairy products, throwing in cheese to your breakfast plate can be an easy protein addition that is also considered a complete protein that doesn’t need to paired with another protein to obtain all the essential amino acids needed for protein synthesis.
4. Yogurt
To achieve a higher protein-to-fat ratio, nonfat Greek yogurt is an excellent addition to both savory and sweet breakfasts. Greek yogurt is renowned for its high protein content and is considered a complete protein, providing all essential amino acids necessary for muscle repair and growth. Additionally, yogurt—whether Greek or plant-based alternatives like coconut yogurt—contains probiotics that support gut health and digestion. Its calcium content promotes bone health, while being versatile enough to enhance both the nutritional profile and flavor of various breakfast dishes.
5. Seeds, Granola, and Nut Butters
Considering the nutrient profile of these popular breakfast toppings, seeds, nut butters, and granolas are rich in protein, although they are not complete proteins on their own. To boost your breakfast's protein content even further, incorporate chia seeds, organic granola, and your favorite nut butters. Chia seeds are packed with omega-3 fatty acids and fiber, while organic granola provides complex carbohydrates for sustained energy. Nut butters offer healthy fats and additional protein, making them a flavorful and nutritious addition to your morning meal.
5 High Protein Breakfast Recipes
Let's dive into the delicious details! Here are 5 high-protein meal recipes perfect for summer. These dishes will help you feel and look your best while providing essential protein to fuel your day. They're easy, quick, and as simple as it gets for those busy, early mornings.
1. High Protein Egg Wraps
Ingredients:
- 3 Eggs
- 1 low-carb tortilla wrap (or tortilla of choice)
- 2 slices of avocado
- 1 oz. mozzarella cheese
- Hot sauce (optional, to taste)
Instructions:
- Cook the eggs according to your preference.
- Place the cooked eggs, avocado slices, mozzarella cheese, and a drizzle of your favorite hot sauce onto the tortilla wrap.
- Roll up the wrap and enjoy a nutritious meal packed with protein and healthy fats to fuel your day!
Nutrition Information (per serving):
- Calories: 408
- Protein: 30 grams
- Carbohydrates: 9 grams
- Fat: 25 grams
*Notes: Feel free to use your preferred brands for tortillas, cheese, and hot sauce to personalize this delicious and satisfying breakfast option.
2. Yogurt Fruit Bowl
Ingredients:
- 1 cup nonfat Greek yogurt
- 1 cup mixed berries
- 1 tablespoon raw honey
- 1 tablespoon chia seeds
- 1 tablespoon nut butter (such as almond or peanut butter)
Instructions:
- In a bowl, combine nonfat Greek yogurt with mixed berries.
- Drizzle with raw honey and sprinkle chia seeds on top.
- Add a dollop of nut butter.
- Enjoy this refreshing and protein-packed summer morning bowl, which is also fiber-filled to keep you satisfied longer.
Nutrition Information (per serving):
- Calories: 385
- Protein: 27 grams
- Carbohydrates: 51 grams
- Fat: 11 grams
*Notes: This bowl not only provides a burst of flavors and textures but also offers a balanced mix of protein, fiber, and nutrients to start your day right.
3. Chocolate Berry Delight Protein Shake
Ingredients:
- 1 scoop of your favorite chocolate protein powder
- 12 oz. skim milk
- 1 cup mixed berries
- 2 cups baby spinach
- 1 tablespoon raw honey
- 1 tablespoon chia seeds
Instructions:
- Blend all ingredients together until smooth.
- Enjoy this nutrient-dense breakfast shake, perfect for when you're on the go and craving a mix of vitamins and chocolate flavors.
Nutrition Information (per serving):
- Calories: 530
- Protein: 41 grams
- Carbohydrates: 73 grams
- Fat: 8 grams
*Notes: This shake not only provides a delicious blend of vitamins and chocolate but also packs a substantial amount of protein, making it an ideal choice for a satisfying and energizing breakfast.
4. Turkey Avocado Toast
Ingredients:
- 1/2 organic avocado
- 3 slices of uncured turkey bacon
- Everything but the bagel seasoning
- 4 thin slices of tomatoes
- 1 oz. of mozzarella cheese, melted
- 1 egg white
- Sourdough bread slice
Instructions:
- Toast your choice of bread until golden brown.
- Spread mashed avocado evenly over the toast.
- Cook the turkey bacon until crispy and place it on top of the avocado.
- Sprinkle with Everything but the bagel seasoning to taste.
- Arrange tomato slices on top.
- Cook the egg white until firm and place it on top of the tomatoes.
- Melt mozzarella cheese over the toast under the broiler or in a toaster oven until bubbly.
- Serve warm and enjoy this delicious and protein-packed breakfast option!
Nutrition Information (per serving):
- Calories: 360
- Protein: 31 grams
- Carbohydrates: 23 grams
- Fat: 20 grams
*Notes: This Turkey Avocado Toast with added egg white offers a hearty and balanced breakfast option, rich in protein and essential nutrients to start your day right.
5. Chocolate Coconut Cherry Overnight Oats
Ingredients:
- ¾ cup rolled oats
- 2/3 cup almond milk
- 2 tbs. unsweetened cocoa powder
- ¼ cup unsweetened flaked coconut
- ½ cup frozen cherries
- 1 tbs. of chocolate chips
- 1 serving whey protein powder (chocolate preferred)
Instructions:
- Pour oats and milk into a bowl
- Mix well, and begin to add in all of the other ingredients.
- Cover the bowl and let sit in your fridge overnight.
Nutrition Information (per serving):
- Calories: 640
- Protein: 38 grams
- Carbohydrates: 63 grams
- Fat: 27 grams
*Notes: This is a wonderful way to get more fiber into your diet as well as a complex carbohydrate source to help keep you satiated longer. It is a perfect breakfast before a workout since oats are digested at a slow pace and you will experience a longer payoff of its energizing benefits.
1. Myers, M., & Ruxton, C. H. S. (2023a, June 7). Eggs: Healthy or risky? A review of evidence from high quality studies on Hen’s eggs. Nutrients. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC10304460/. Accessed 8 July 2024.
2. Davoodi, Seyed Hossein, et al. “Health-Related Aspects of Milk Proteins.” Iranian Journal of Pharmaceutical Research : IJPR, U.S. National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5149046/. Accessed 8 July 2024.
3. Allison Webster, PhD. “The Power of Protein: Dairy.” Food Insight, 25 June 2020, foodinsight.org/the-power-of-protein-dairy/. Accessed 8 July 2024.
