Eat a Protein Rich Breakfast: Benefits and Recipes
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.