Eat a Protein Rich Breakfast: Benefits and Recipes

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Eat a Protein Rich Breakfast: Benefits and Recipes

Scrambled Egg & Veggie PocketsBenefits

  • Studies show high-quality protein can improve satiety, help manage weight, and prevent chronic disease.
  • Eating breakfast can help stabilize hunger for the entire day, especially if it includes protein.
  • Protein reduces ghrelin (hormone that tells us we are hungry) levels best and generally increases leptin activity (hormone that decreases food intake and regulates energy metabolism).
  • Some of the best ghrelin suppressing foods are: skinless poultry, lean beef, fish, eggs, and fat-free Greek yogurt.
  • There is no need to overload on protein at breakfast. Stick with one to three ounce equivalents. 1 ounce of each food is: 1 ounce cooked lean meat, 1 egg, 1 tablespoon peanut or almond butter, 1/8 cup nuts, 6 ounces Greek yogurt, ¼ cup low fat cottage cheese, or 8 ounces low fat milk.

Ideas & Recipes

If you like cottage cheese try:

If you like Greek yogurt or kefir try:

If you like eggs try:

If you like peanut or almond butter try: