It is often said and truly said that you start a day with a well balanced meal and one can hardly go wrong for the rest of the day. It’s a good combination of protein supplement, complex carbohydrate, and healthy fat for breakfast which makes a human being to go through his/her day till the time of lunch. So then is there really enough protein in any breakfast food to meet the needs of people on so many different diets and restrictions today? Do continue reading to get more ideas on how to prepare delicious breakfasts that are high in protein for different diets.

Protein is undeniably an important nutrient that is very essential in the body, and according to this study, its benefits can be seen when taken in the morning breakfast.

This is so because protein is one of the essential macronutrients that is required for a healthy diet, especially in the morning. It is complex and therefore takes longer to be broken down and used up thus ensuring satiety is achieved in the long run. The energy protein supply may help prolong concentration and productivity as well as during workout sessions.

However, most regular morning meals are carbohydrate products or contain little protein as seen from the following cross-tabulation. Examples of such foods are bread in form of toast and bagels, breakfast cereals, pancakes, and fruits. Still, all these carb-rich items should not be eliminated from the diet but rather eaten in moderation coupled with proteins.

Here are some healthy breakfast options that incorporate protein for lasting energy:Here are some healthy breakfast options that incorporate protein for lasting energy:

Eggs

Yogurt

Nut butters

Cottage cheese

Tofu

Protein powder

Lean meat

Beans, lentils, and legumes

Nuts and seeds

All these protein powerhouses can be useful to any diet if one takes the time to choose correctly. In the next section, we will examine the healthy morning meals in consideration of different diets and limitations.

Vegetarian Protein Sources

Interestingly, going meatless at the breakfast table does not mean that one cannot get his or her protein fix! There are plenty of delicious vegetarian healthy breakfast options to fuel your morning:There are plenty of delicious vegetarian healthy breakfast options to fuel your morning:

Greek yogurt parfaits – Mixed Greek vanilla yogurt with fruits, granola, chia seeds and honey to make a healthy and sweet dish that contains protein and fibers.

Tofu veggie scramble – Heat the tofu and then add your vegetables into the pot, spinach, bell peppers, onions, zucchinis etc. Season to taste with spices such as turmeric powder, paprika, garlic powder, and pepper.

Broiled beans and avocado toast: Take fresh beans and broil them while preparing a creamy avocado mash for the toast topped on the grains. Place on top of sautéed onions and black beans to give it a Latin American vibe. Consumed it with a cup of coffee and end it with an egg to your preferred done-ness.

Eggless omelet made with chickpea flour and water- Prepare tasty and soft omelets without eggs by using chickpea flour and water. Load them with cheese, tomatoes, mushrooms and other ingredients that might go into an omelet.

Protein oats – pour milk or any desired milk option over old-fashioned oats and chia seeds. You can also prepare them for the following morning by letting them soak in the refrigerator for a night, and the outcome is a creamy high protein breakfast. Best topped with berries, banana, peanut butter or any other topping of your choice.

Here, are many meatless morning meals that are a good source of healthy breakfast foods with protein to help vegetarians get full. Well done! Now, it’s time to move to the next topic – vegan breakfast recipes.

Vegan Protein Sources

Vegans do not take animal products like meats, eggs and dairy but have a list of healthy breakfast foods that they can take to get protein. Here are some balanced vegan breakfasts to try:Here are some balanced vegan breakfasts to try:

Tofu veggie scramble: similar to the vegetarian one, pan fried tofu is a perfect replacement for eggs in this delicious veggies mix.

Protein smoothie bowls - blend silken tofu with banana, berries, nut butter plant based milk and a scoop of vegan protein powder to make protein smoothie bowls and smoothies.

Burrito – Breakfast Vegan; Take tempeh, crumble it and cook it with onions, peppers, kale and spices. Tightly fold it using black beans, avocado, tomato, brown rice, and salsa in a whole wheat tortilla.

Protein packed overnight oats – steel cut or rolled oats, chia seeds, nut milk and nut butter provide the perfect oats for vegetarians and vegans.

A veggie omelet made from chickpea flour - A recipe that is ideal for those who eliminate from their diet meat, dairy, and even eggs. Stuff these delicious and tender omelets with whichever veggies you fancy.

Gluten-Free Protein Sources

This is especially the case with those who are suffering from celiac disease, gluten sensitivity, or any other ailment that makes them take gluten-free diets. However, when most foods that are considered the best for breakfast contain wheat, it can be challenging to obtain adequate amounts of protein without consuming gluten. It just needs some extra ideas and some work on the Working Model. Here are nourishing gluten-free healthy breakfast options perfect for gluten-free diets:Here are nourishing gluten-free healthy breakfast options perfect for gluten-free diets:

Greek yogurt parfait – As you may already know, yogurt is a naturally gluten-free food, so it’d a perfect base for simple parfaits that can be topped with fruits, nuts, coconut, chia seeds, and anything else that your heart desires.

Omelette with sides – The protein rich eggs and any vegetable of choice makes a no gluten breakfast to kick start the day. Should be accompanied by gluten-free toast if necessary.

Tofu veggie scramble – Non-meat lovers can feast on a protein-rich scramble using tofu, and it can be made gluten-free with corn or rice tortilla if needed.

Nut butter protein smoothie - Whisk together a scoop of protein powder, nut butter, dairy or non-dairy milk, spinach, and banana for a quick, wholesome gluten-free smoothie.

Beans on toast – Well, you can have “toast” even if you are allergic to gluten! Gluten free bread is always a good option, just spread it with avocado and black beans for breakfast, you will not regret it.

Options for Every Diet

Whether you have specific dietary needs or are on a particular diet or a specific diet, the focus should be made to try and feed your body with the right nutrients to enable you feel good. As stated above, all the healthy breakfast options are good for vegetarians, vegans, gluten-free diets and others of the general diets.

As the research has presented, more careful planning and some simple swaps make it quite possible for people of all diets to get an abundance of energy from protein-rich breakfasts. That is why I have provided a template for you to use in creating well-rounded breakfast meals in accordance to your diet requirements and choices.

For all your protein and supplement needs, visit Genetic Nutrition!

Frequently Asked Questions

This question is one of the most common and the answer is quite simple – the healthiest breakfast is the one that is made of fresh fruits and vegetables.

There are a number of foods that are good for eating for breakfast and these are eggs, Greek yogurt, nut butters, fruits, vegetables, and gluten-free whole grains. The plan works by blending fiber, protein, and healthy fat, which helps to keep your energy level high for most of the day.

Why is breakfast important?

Drinking breakfast also help to boosts the metabolism after fasting the entire night and consuming breakfast meal, preferably one containing protein. These assist in controlling hunger and diabetes and their fluctuations throughout the other parts of the day.

Which foods contain the highest amounts of protein per serving size for breakfast?

Benefits of high protein breakfast foods are that they are excellent for breakfast as they include eggs, Greek yogurt, nut butter, protein powder, tempeh, beans, lentils, tofu, cottage cheese; nuts; seeds and many more.

Is there an ideal time to take your breakfast?

It is advised that breakfast should be taken at least an hour after waking up in the morning with emphasis on nutrition. Taking balanced breakfast is useful since it replace glycogen and energy in your body while preparing your metabolism and blood sugar in the morning.

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