A high protein breakfast is essential for a number of reasons. Firstly, protein is a slow-digesting macronutrient, meaning that it provides sustained energy and satiety throughout the morning. Consuming protein at breakfast can help regulate blood sugar levels and keep you feeling full and satisfied until your next meal. This can help prevent overeating and snacking on unhealthy foods throughout the day.
Additionally, protein is crucial for building and repairing muscle tissue, as well as supporting overall health and wellness. It is especially important for women, as they often have different protein needs compared to men. Women who engage in regular physical activity, such as weightlifting or resistance training, may need even more protein to support their workout goals. Starting the day with a high protein breakfast can help ensure that these needs are met and can help lay the foundation for a healthy, active lifestyle.
Furthermore, a high protein breakfast can help boost mental clarity and cognitive function. Protein is an important building block for neurotransmitters, which are responsible for regulating mood and cognitive function. Consuming protein at breakfast can help improve focus and attention throughout the day, making it a great option for busy women who need to stay sharp and productive. Whether you're a busy mom, student, or working professional, a high protein breakfast can help set you up for success.
#1 Tofu Scramble Breakfast Bowl
Ingredients:
- 1 block of firm tofu, crumbled
- 1 red bell pepper, diced
- 1 small onion, diced
- 1 small tomato, diced
- 1 avocado, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: hot sauce, salsa, or cheese for toppings
Instructions:
- Heat the olive oil in a pan over medium heat.
- Add the red bell pepper and onion and cook until they are soft and translucent, about 5 minutes.
- Add the crumbled tofu to the pan and cook until it is browned, about 5 minutes.
- Stir in the diced tomato and cook for another minute.
- Serve the tofu scramble in a bowl and top with avocado slices.
- Season with salt and pepper to taste, and add any additional toppings of your choice.
#2 Peanut Butter Banana Oatmeal
Ingredients:
- 1/2 cup rolled oats
- 1 banana, mashed
- 1/4 cup milk of your choice
- 1 tablespoon peanut butter
- Optional: honey, chia seeds, berries, or our favorite, a diced Empact Peanut Butter Party Bar for toppings
Instructions:
- In a saucepan, bring the milk to a boil over medium heat.
- Add the oats and mashed banana to the saucepan and reduce the heat to low.
- Cook the oatmeal, stirring frequently, until it is thick and creamy, about 5 minutes.
- Stir in the peanut butter until it is fully incorporated.
- Serve the oatmeal in a bowl and top with your desired toppings.
#3 Veggie and Egg Breadless Breakfast Sandwich
Ingredients:
- 2 eggs
- 1 small tomato, sliced
- 1 small avocado, sliced
- 2 slices of thick cheese
- Salt and pepper to taste
- Optional: hot sauce
Instructions:
- In a pan, fried the eggs until they are fully cooked to your liking
- Assemble the sandwich by layering the scrambled eggs, sliced tomato, avocado, in between the 2 slices of cheese
- Season with salt and pepper to taste and add any additional toppings of your choice.
#4 Greek Yogurt Berry Parfait
Ingredients:
- 1 cup Greek yogurt
- 1/2 cup mixed berries
- 1/4 cup granola
- Optional: honey or agave syrup for sweetener
Instructions:
- In a glass or bowl, layer the Greek yogurt and mixed berries.
- Sprinkle granola over the top of the berries.
- Repeat the layering process until the ingredients are used up.
- Drizzle with honey or agave syrup for added sweetness, if desired.
- If you add the protein, mix it into the yogurt and add the berries and granola on top
#5 Veggie and Cheese Omelet
Ingredients:
- 2 eggs
- 1 small onion, diced
- 1 red bell pepper, diced
- 1/4 cup shredded cheese of your choice
- Salt and pepper to taste
- Optional: hot sauce or salsa for toppings
Instructions:
- In a pan, heat a small amount of oil over medium heat.
- Add the onion and red bell pepper to the pan and cook until they are soft and translucent, about 5 minutes.
- In a separate bowl, whisk together the eggs, salt, and pepper.
- Pour the eggs over the veggies in the pan and let cook until the edges
Sources:
https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss
