12 Best Protein Breakfast Ideas for Weight Loss: Delicious and Satisfying

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Nutrition experts say eating 15-30 grams of pure protein for breakfast is a great way to regulate your blood sugar and stay full and satisfied until at least noon. Protein helps slow digestion and stabilize carbohydrate absorption. And if you want to lose weight, protein will help you maintain lean muscle mass and also help you snack less. In general, a very nice guy, invite him to the table soon 🙂

If you’ve tried a protein diet or simply increased your protein intake, you know it’s not always easy. Therefore, we have collected some ideas – they will help you build your own arsenal of fresh protein breakfasts and refer to them when necessary.

Eggs for breakfast are a win-win choice! We suggest trying to start the day with a bowl: two hard-boiled eggs on a pillow of chopped greens and tomatoes. You can add avocado.

Per serving: 273 calories, 23g protein, 13g fat, 24g carbs, 8g fibre.

Did you like the egg bowl? Let’s complicate it a bit. Brown the red onion, garlic, frozen spinach and chopped pepper in a little olive oil. When the vegetables are tender, crack an egg into them. Once cooked, you can eat it with Greek yogurt, lemon juice and salt.

Per serving: 200 calories, 15g protein, 12g fat, 11g carbs, 1g fibre.

Avocado toast has long been a breakfast trend, and for good reason. It provides a good dose of fat and fiber. But it can be improved – put a boiled egg and 1/4 avocado on a slice of whole grain bread and sprinkle with a tablespoon of nutritional yeast. This will add protein and B vitamins to the diet.

Per serving: 270 calories, 15g protein, 15g fat, 20g carbs, 8g fibre.

Surprise: scrambled eggs don’t have to be all eggs. Part of the eggs from the morning chatter can be replaced with tofu. Soy cheese not only contains protein, but is also an excellent source of calcium, magnesium, iron and zinc. All you have to do is mash the firm tofu and add it to the sautéed mixture of onion, garlic, and red pepper (or any other vegetable), then crack an egg into it.

Per serving: 153 calories, 16g protein, 8g fat, 7g carbs, 4g fibre.

Soft cottage cheese is also sold as quark. And from there, you can make an incredibly rich, nutritious cocktail! You can experiment with the proportions, here is a rough option: 1/2 cup cottage cheese, 1/4 large cucumber, a few mint leaves, 1/4 cup milk and a pinch of salt.

Per serving: 109 calories, 15g protein, 3g fat, 6g carbs, 0g fibre.

When it comes to increasing your protein intake, many people overlook cottage cheese. But it’s the easiest and cheapest way to get a protein breakfast. Keep in mind that the less fat cottage cheese has, the more protein it has. And, most importantly, it is important not to add anything sweet to cottage cheese, this instantly reduces its benefits. But the salty additions – paprika, aromatic salt, finely chopped vegetables and herbs – are perfect.

Per serving: 240 calories, 28g protein, 5g fat, 20g carbs, 4g fibre.

Made with eggs, fruit, oats and protein powder, homemade muffins make a great protein breakfast on the go. Easy to make ahead, protein oatmeal muffins can be flavored with a variety of fruits like bananas, apples, blueberries and pumpkins. Plus, Protein Oatmeal Muffins pair perfectly with a scoop or two of your favorite nut butter for an extra protein boost. Simply mix one cup of rolled oats and half a cup of whole wheat flour with three eggs and five scoops of protein powder, add three tablespoons of coconut oil and half a cup of berries or fruit, stir and bake in muffin cups until dry skewer.

Per serving: 175 calories, 15g protein, 3g fat, 25g carbs, 4g fibre.

Oatmeal on its own is a delicious breakfast full of fiber and whole grains, but the best part is that you can add anything to it. Our version: chia seeds, a little flaxseed flour, a handful of berries and a scoop of protein powder. Om Nom Nom!

Per serving: 329 calories, 21g protein, 11g fat, 50g carbs, 8g fibre.

Another way to boost the protein content of oatmeal is to add a few tablespoons of Greek yogurt and sprinkle with cinnamon. Not only does it add flavor, it officially lowers blood sugar!

Per serving: 196 calories, 15g protein, 5g fat, 33g carbs, 6g fibre.

Instead of the usual toast, try a quesadilla: Put a whole-grain tortilla (or pita!) in a pan, add cheese, and when it melts, add canned beans and greens. Close it and you’re done! If there is an avocado left or if there is leftover ham, this will also work. Beans keep satiety for a long time, they contain a lot of healthy vegetable protein.

Per serving: 360 calories, 17g protein, 6g fat, 40g carbs, 11g fibre.

A completely normal option if you don’t have time to cook a protein breakfast! It is important to choose a balanced product based on simple natural ingredients: egg white, almonds, cashews and dates. In addition to coffee without sugar, a banana or an apple is perfect.

Per serving: 210 calories, 12g protein, 9g fat, 23g carbs, 5g fiber.

Want something simple, high in protein and stuffing that doesn’t require pre-prep? A super-easy to make and super-healthy breakfast consists of 2 rye crackers spread with 2 tablespoons of pure nut butter (no sugar!) almond butter, topped with flax seeds and chunks banana or dried fruit. Add a glass of soy milk and you’ve got a serving of great, easily digested protein faster than any other breakfast recipe.

Per serving: 357 calories, 12g protein, 22g fat, 35g carbs, 7g fiber.