Benefits

• 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:

• Cottage cheese topped with your favorite fruit and nuts.
• Cottage cheese with the delicious flavor combination of cinnamon, vanilla, and peaches.
• A banana bread inspired smoothie.

If you like Greek yogurt or kefir try:

• A Greek yogurt parfait topped with juicy berries and granola.
• A kefir smoothie blended with your favorite fruit and extra fiber, healthy fat, and protein from ground flaxseeds.

If you like eggs try:

• A scrambled egg and veggie pocket for a convenient hearty breakfast.
• Omelet muffins. Enjoy any type of omelet you desire in a convenient muffin that only takes seconds to heat and enjoy for a quick high protein, low carb breakfast.
• Egg-boost oatmeal topped with Greek yogurt. Amp up the protein in your oatmeal by adding an egg and Greek yogurt.

If you like peanut or almond butter try:

• Almond butter spread on sprouted grain bread topped with berries.
• Almond-packed oatmeal filled with almond butter, almond milk, and slivered almonds.
• Peanut butter blended into a smoothie.