5 Easy Microwave Breakfast Recipes With 10 Grams of Protein or More | Livestrong.com (2024)

FAQs

What is the highest protein breakfast you can eat? ›

There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you! U.S. Department of Agriculture.

Risetto says that protein intake recommendations should be based on an individual's size, fitness level, age, and goals—but generally speaking, roughly 25 to 40 grams is a good place to start for breakfast.

The best breakfast foods that are high in protein

Cottage cheese (1 cup): 23 grams. Protein powder (1 oz): 20 grams. Greek yogurt (7 oz): 20 grams. Smoked salmon (3 oz): 15.6 grams.

Five hard-boiled eggs will get you 30 grams of protein (6 grams per egg). Eggs are one of the most popular high-protein breakfast foods and provide essential fats. If you're not interested in the yolks and want to only use the egg white for protein, you'll need about eight of them to yield the same 30 grams of protein.

Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.

Research shows eating at least 20 grams of protein at breakfast can really help. Meal options include scrambled eggs, greek yogurt, and tofu. Protein is a key nutrient for weight loss. Studies show that protein can help curb your appetite and keep you from overeating.

White recommends 15 – 25 grams of protein for breakfast. To put that into perspective, that's like starting your morning with about 3 or 4 large eggs, a single scoop of protein powder, or a 5.3-ounce container of Icelandic skyr.

A 100-g portion (1/3–1/2 cup) of Greek yogurt contains 10 g of protein ( 17 ). For convenience, you can make a batch of yogurt dip ahead of time and portion it out into snack-size containers so you can grab it when you need it.

Is 2 eggs a day enough protein? Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start. Eating two eggs in the morning ensures you are on the right track to hit your protein consumption goal by the end of the day.

The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.

Is peanut butter rich in protein? ›

Peanut butter is rich in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber.

Oat is considered to be a potential source of low cost protein with good nutritional value. Oat has a unique protein composition along with high protein content of 11–15 %.

The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day, and following it with 30 minutes of light exercise. It is rooted in sound science, and it could be a good way to increase your capacity to burn fat, while keeping lean muscle.

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

Two eggs give you 12 grams of hunger-satisfying protein. Although 2 eggs does not complete your daily protein needs, it's a great start.