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Healthy High-Protein Breakfast Ideas

 

high protien breakfastSick of feeling hungry an hour or two after breakfast? There’s no better way to start out your morning than a healthy high-protein breakfast that provides important nutrients and keeps you full all morning - not to mention also boosting your metabolism all day.

Protein is a macronutrient that digests very slowly and can keep you feeling full longer than a breakfast that is loaded with carbohydrates. But how much protein is enough? While there are many factors that affect the amount of protein we need, much can be based on our weight and exercise intensity.

The chart below gives the amount of protein we need in a day, based on weight and exercise intensity. 

BODY WEIGHT

NON-EXERCISERS

MODERATE EXERCISERS

INTENSE EXERCISERS

(Pounds)

(0.8g/kg)

(1.2g/kg)

(1.6g/kg)

100

36g/1.3oz

55g/1.9oz

73g/2.6oz

125

45g/1.6oz

68g/2.4oz

91g/3.2

150

55g/1.9oz

82g/2.9oz

109g/3.9oz

175

64g/2.3oz

95g/3.4oz

127g/4.5oz

200

73g/2.6oz

109g/3.8oz

145g/5.1oz

225

82g/2.9oz

128g/4.5oz

164g/5.8oz

Try these high-protein breakfast recipes below:

Autumn Apple and Ham Egg Muffins

Servings: 6 muffins

Ingredients:

  • 8 eggs or 6 eggs + 4 whites
  • ¼ cup of almond or soy milk
  • 2 oz of low sodium deli fresh ham or turkey
  • ½ large apple, sliced into chunks
  1. Preheat your oven to 350F. Coat your muffin tin with non-stick spray or coconut oil.
  2. Whisk eggs and milk in a large mixing bowl until uniform consistency and add ham and apples.
  3. Pour batter into muffin tins about halfway full.
  4. Bake for 15-20 minutes (top center of each muffin will be firm).

Approximately 10 g protein per muffin when using eggs and soy milk.

Quick Cottage Cheese and Fruit

Servings: 1-2

Ingredients:

  • 1 cup of low-fat cottage cheese or 1 cup of low-fat plain Greek Yogurt
  • ½ cup of fresh berries or fresh peach chunks
  • ¼ cup chopped walnuts or pecans

Combine all ingredients and enjoy!

Approximately 15 g per serving when serving 2. 

 Monosaturated Fats

Cottage cheese and plain Greek yogurt are excellent high protein foods, berries contain high levels of antioxidants to help fight inflammation and walnuts and pecans are excellent sources of monounsaturated fats that will give you an energy boost and keep you focused!

"All HDL, Inc. materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.”

For more information on a healthy breakfast and other lifestyle tips, contact Client Services at 877-443-5227 to set up an appointment with a Health Diagnostic Laboratory Inc.,Clinical 
Health Consultant
today!

Let’s Chat!

What breakfast foods keep you the most full throughout the day?  Do you have any quick options for those of us on the go?  Leave your comments below!

-Sarah Lewis, RD, HDL, Inc. Clinical Health Consultant 


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