Protein is a hot topic these days. While the focus is often on following high-protein diets for weight loss (some of which can be extreme), the conversation needs to go deeper — beyond the scale. Protein is an essential macronutrient. It helps us feel full and is a component for a variety of metabolic functions in the body.
Earlier this year, I had the opportunity to hear renowned protein expert, Dr. Stuart Phillips, speak on the subject of protein and healthy aging. What an eye-opening talk. He shared how we can prepare ourselves to be stronger — and less frail — in retirement. The key takeaway was that adequate protein and physical activity may help combat age-related muscle loss.
[See: High-Protein Breakfast Ideas.]
Before you tune this out because you’re in your 20s, 30s or 40s, take note. If you’re breathing, you’re aging. As we age, we must actively work to maintain muscle strength with physical activity and high-quality protein. People are living longer, and the goal is to stay strong during those later years. This may reduce age-related risks like unintentional falls.
Eating enough protein can impact your overall health, quality of life and healthy life expectancy. Healthy life expectancy includes how long you are able to actively participate in normal life events and enjoy autonomy and independence in your older years. What fun would it be to live to 100 and not be able to fully participate in your life?
Now, eggs naturally come to mind for a satisfying, protein-rich breakfast. But there are other options as well. Dairy foods such as cottage cheese, Greek yogurt, kefir and milk all pack a protein punch. Salmon, lean ham or turkey are also great options for the morning meal. Vegan options include tofu, nuts and seeds, high-protein grains, and for the slightly more adventurous, beans can be added to the menu in the form of patties, tacos and even protein shakes.
If you’ve been surviving on fruit alone at breakfast, try one of these protein-rich meals recommended by registered dietitians to help you feel more satisfied throughout the morning and reap the health benefits of protein.
Eggs star in these dishes that deliver protein and a dose of vegetables, too:
— Toby Amidor uses Greek yogurt to lighten up the hollandaise sauce in this otherwise traditional Eggs Benedict recipe.
— Get a vegetable boost at breakfast with these Black Forest Turkey Egg Cups from Kelli Shallal at Hungry Hobby.
— Enjoy my Smoked Salmon and Goat Cheese Mini Frittatas right from the oven, or freeze them for busy weeks to come.
Break out the bowls!
— Packed with satiating and gut-friendly Greek yogurt, this Tropical Fruit Breakfast Bowl from Emily Cope-Kyle will take your taste buds to your favorite vacation spot for breakfast. If star fruit isn’t within reach, add mangoes, pineapple or any fruit you have on hand. The Greek yogurt and chia seeds are what pile on the protein here.
— If you haven’t heard, cottage cheese has made a comeback. These Cottage Cheese, Orange, and Pomegranate Protein Bowls from the Meal Makeover Moms can help you get in on the trend.
[See: Unusual Uses for Greek Yogurt.]
These recipes are ready for brunching but easy enough to create and enjoy on a busy weekday morning, too:
— This French Toast With Apples, Pecans and Greek Yogurt from Amy Gorin won’t leave you feeling hungry a few minutes after brunch.
— Protein pancakes are all the rage right now. Feel a little better about a short stack of these Protein Pancakes from Elizabeth Shaw of Shaw’s Simple Swaps or these flavorful Gluten-Free Pumpkin Protein Pancakes from Abbey Sharp of Abbey’s Kitchen.
Prepare these recipes ahead of time for a quick, grab-and-go breakfast:
— Chocolate Pomegranate Overnight Oats from Lauren Harris-Pincus of Nutrition Starring You
— Sara Haas’ PB&J Granola Parfait combines classic childhood favorite flavors with Greek yogurt for a protein-packed breakfast or snack any time of day.
When you have a little extra time or want to impress your friends and family, try these inventive recipes to take breakfast to the next level:
— This creative Chickpea Flour Breakfast Pizza from Alexis Joseph of Hummusapien is packed with protein from both the chickpea flour and eggs.
— Worthy of any morning and fit for a special occasion, this Smoked Cauliflower, Chickpea and Kale Shakshuka With Za’Atar from Katie Cavuto of Healthy Bites really shines.
If you’re following a vegan diet, try these options to get more protein in the morning:
— Soy yogurt sprinkled with nuts, seeds and your favorite fruit
— Enjoy hot cereal or grain bowls made with higher-protein grains or pseudo-grains, such as quinoa, amaranth, spelt, wild rice and wheat. Stir in nut butter, nuts or seeds, or top with soy yogurt.
— Try a riff on classic scrambled eggs, like this Tofu Pesto Scramble from Dawn Jackson Blatner.
— Avocado toast is a healthy and delicious vegan breakfast option that really satisfies. Punch up the protein with Kristina DeMuth’s Avocado Toast With Tofu Scramble.
— Base it on beans. Lentils and beans are a common part of breakfast all over the world. Don’t be afraid to add them to your morning meal for a satisfying protein and fiber boost. If the idea of beans and rice doesn’t sound like an appealing breakfast just yet, try these Tofu Breakfast Tacos with avocado verde sauce from Alexandra Caspero of Delish Knowledge.
[See: 5 Unintended Consequences of Eating Too Much Protein.]
So you see, getting your protein in at breakfast doesn’t have to be boring. Let these high-protein breakfasts spark your creativity as you try new, healthy options!
More from U.S. News
10 Healthy Habits of the ‘Naturally’ Thin
10 Healthy Meals You Can Make in 10 Minutes
15 Healthy Breakfasts That Are High in Protein originally appeared on usnews.com
