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Protein Packed Breakfast Options

You probably already know that protein is important. But loading up on protein only at lunch and dinner isn’t the best way to go about things.

In fact, evidence suggests that spreading your protein intake throughout the day, by including protein in every meal, is key to maximum muscle protein synthesis.

Translation? Eating protein throughout the day is the best way to maintain your muscle mass and reap the muscle-building benefits of strength training.

If you’re not prioritizing protein at breakfast, you’re missing out. The American Society for Nutrition says that a high-protein breakfast not only benefits muscle health, it also supports satiety hormones and glucose regulation, which can reduce your urge to snack and help keep your energy levels steady throughout the day.

Adding plenty of protein to your breakfast isn’t rocket science, but sometimes it’s hard to think beyond obvious choices like protein shakes and scrambled eggs. (Nothing wrong with either of these options, but eating them every single day might get a little old.)

Protein Banana Pancakes

“These delicious banana protein pancakes can be whipped together in the blender in a matter of minutes for a quick and easy breakfast,” says Elysia Cartlidge, R.D., a dietitian and blogger at Haute & Healthy Living. “With 20 grams of protein for four pancakes, this recipe makes for such a filling and satisfying breakfast that you’ll definitely want to eat on repeat!” Get the recipe here.

Per pancake: 92 calories, 3 g fat (1 g saturated), 12 g carbs, 2 g fiber, 2 g sugar, 5 g protein

Flatbread Breakfast Panini

“A breakfast with 29 grams of protein? Yes, please,” says Amy Gorin, R.D., dietitian and owner of Plant-Based Eats in Stamford, Connecticut. “This easy breakfast sandwich gets its protein from eggs and mozzarella. Plus, you get veggies for extra nutrients, including filling fiber.” Get the recipe here.

Per panini: 330 calories, 17 g fat (7 g saturated), 17 g carbs, 9 g fiber, 2 g sugar, 29 g protein

Copycat Starbucks Egg Bites

Love those little sous vide egg bites from Starbucks but can’t justify spending so much on them every morning? Julie Kay Andrews, R.D., chef, dietitian, and blogger at The Healthy Epicurean, recommends making your own. “These easy, make-ahead copycat Starbucks egg bites are the perfect protein-filled breakfast,” she says. “3 cups contain 21 grams of protein! Add whatever veggies and meat you like, they’re totally customizable.” Get the recipe here.

Per egg bite: 78 calories, 5 g fat (2 g saturated), 1 g carbs, 0 g fiber, 0 g sugar, 7 g protein

Protein Oats with Nuts and Berries

Oatmeal is a fantastic heart-healthy breakfast with plenty of fiber, and adding a few key ingredients can really up the protein content. “Take your morning meal to the next level with these power protein oats, filled with fiber, healthy carbs, and 17 grams of protein per bowl,” says Heather Mangieri, R.D., a dietitian based in Imperial, Pennsylvania. These oats have extra protein from milk, Greek yogurt, and peanut butter. Get the recipe here.

Per bowl: 270 calories, 10 g fat (1 g saturated), 35 g carbs, 2 g fiber, 17 g protein

Dairy-Free Egg Casserole With Sausage and Vegetables

If you want a flavorful egg breakfast without having to dirty a single pan in the morning, try a make-ahead egg casserole. “Fresh vegetables, lean turkey sausage, and eggs come together to create a savory and balanced meal,” says Chelsea Jackle, R.D., dietitian and blogger at Chelsea Dishes. This make-ahead dish is perfect for meal prep. Get the recipe here.

Per serving: 253 calories, 15 g fat (4 g saturated), 6 g carbs, 2 g fiber, 2 g sugar, 24 g protein

Simple Oatmeal Protein Cookies

Oatmeal cookies for breakfast? Yep! “Oatmeal protein cookies are easy, vegan, & gluten-free,” says Megan Byrd, R.D. blogger at The Oregon Dietitian. “Using peanut butter, flax, & cinnamon, they make a yummy, and healthy breakfast option.” Get the recipe.

Per 2 cookies: 468 calories, 46 g carbs, 10 g fiber, 16 g protein

Easy Tofu Scramble

“Tofu is a versatile source of plant protein that can be enjoyed at any meal, including breakfast,” says Jess DeGore, R.D., owner of Dietitian Jess Nutrition. “A tofu scramble can be customized with any seasonings and veggies while still packing protein and other beneficial nutrients.” Get the recipe.

Per ½ recipe: 341 calories, 17 g fat (2 saturated), 21 g carbs, 7 g fiber, 7 g sugar, 26 g protein

From Mens Health

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