While we love our bowls of oatmeal and easy breakfast smoothies, we sometimes forget about protein – resulting in a higher carb breakfast – and while there is nothing wrong with carbs (at least not with the right kinds!) you will notice you may get hungry soon after you’ve taken your last bite of your morning meal.
So, why not incorporate these healthy and “protein-rich foods” tomorrow to help keep you satisfied and until lunchtime? There’s no better way to stave off cravings.
1. Eggs/Egg Whites
Opt for organic eggs and stay away from those egg beaters that seem oddly artificial. They are great in an omelet, on their own or (fun fact) even mixed in your oatmeal. A fantastic breakfast option would be a half cup of oatmeal, 3 egg whites and a dash of honey or maple syrup. This results in a fluffy and filling bowl of goodness. Top with berries and your nut butter of choice and you have an exceptionally well-rounded meal.
2. Protein Powder
Protein powder is great in smoothies, oatmeal and even mixed into yogurt. You can mix or blend it all in with ease. Better yet, protein powder can make your drinks/meals tastes like even the richest of desserts at a fraction of the calories and carbs and triple the protein. It’s important to note that there are many different kinds of protein powder as well. From whey to casein, rice and pea – there’s a formula for just about every diet.
3. Leafy Greens
Many people often forget that spinach is not only a great source of iron, vitamins and minerals but also a good source of protein. While it may not have the amount of a chicken breast, it’s still great to include. Opt to have greens in your omelet, blended up in your smoothie, in your chopped salads and more. Always remember: The darker the green, the better.
4. Chia Seeds
Chia seeds not only give you a dose of healthy fats that can keep you full, but a serving size has up to 5 grams of protein! I like chia seeds the best mixed into a piping hot bowl of oatmeal, blended in my smoothie or as a topping on yogurt.
5. Hemp Seeds
Hemp seeds provide similar nutrition as chia seeds, but did you know you can purchase hemp protein in its purest form? It’s a great option for vegans.
Quinoa is mostly known as a lunch or dinnertime addition, but this typically savory option can be totally sweet. Instead of cooking up the same oatmeal, try a quinoa porridge. Or, if you really are a fan of savory breakfast, try a breakfast bowl of kale, quinoa and a fried egg with avocado on top. This filling carb is another wonderful source of vegan/vegetarian protein.
7. Greek Yogurt
Greek yogurt is a wonderful option for those on the go because it’s totally easy – requiring no cooking or preparation. On your way to work grab Nuono’s plain yogurt, a 1/2 cup of blueberries, 1 tsp chia seeds, 1 tsp hemp seeds and a packet of Earth balance almond butter. It’s a well-balanced meal that will keep you full for hours. Other options include mixing it into your greek yogurt, oatmeal or smoothies for a creamier texture.
8. Nut Butters
Ah, our personal favorite! Nut butter is a great topping for just about every sweet breakfast. Put a glob on your oatmeal, greek yogurt or quinoa porridge, or mix it into your smoothie. The possibilities are endless and there are so many to choose from. I prefer almond and cashew butter, but if you are a committed peanut butter addict, go for it. Just make sure there are no additives and only trust brands that have only one ingredient.
Try these healthy protein-rich options at breakfast time and we promise you will make it to lunch in one piece.
For more Food features, check out our articles here.
What are your favorite protein foods?