High-protein breakfasts to start the day right
It’s the first thing you eat after hopefully getting 8 hours of sleep; it prepares you for the day ahead and (for many people) sets the mood for the rest of the day. We’re talking about breakfast, and what better way to start the day right than with a high-protein breakfast?
Protein-rich foods should play an essential role in our breakfasts (this macronutrient helps keep us full due to its relationship with appetite-regulating hormones). That’s why we encourage you to move away from quick breakfasts and take note of these healthy, satisfying, and delicious breakfast ideas that will provide the necessary nutrients to tackle the day as you deserve. These breakfast suggestions are combinations of the essential macronutrients we all need to function optimally: proteins, carbohydrates, and healthy fats.
Open the fridge and get ready for the ultimate breakfast:
Greek yogurt with oats, coconut, chia seeds, and pear
Using Greek yogurt is a great way to add creaminess to your breakfasts. Additionally, it’s a good source of calcium and fats that keep you full throughout the morning. Adding toppings like chia seeds provides healthy omega-3 fats and plenty of fiber, which helps with glycemic control. Complete the breakfast with a piece of fruit rich in vitamins, minerals, and fiber.
Ingredients:
- Natural Greek yogurt
- 30 g of whole oats
- Half a pear (sautéed or baked for a toasted effect, if possible)
- Shredded coconut
- Chia seeds
Avocado and egg toast
Avocado is a fruit rich in healthy fats, which also provides magnesium, potassium, vitamins (A, C, D, and K), a good amount of fiber, and helps maintain low cholesterol levels.
Together with the egg, which is a highly nutritious food and a great source of proteins, vitamins (A, D, E, and K), and minerals (iron, phosphorus, zinc, etc.), and with the bread, which will provide the necessary carbohydrates to start the day in the best way.
Ingredients:
- 1 slice of bread (there are various options to choose from: white, whole grain, rye, seeded, or gluten-free)
- ½ small/medium avocado (a good option is to season it with a few drops of lemon juice)
- 1 large egg
- 1 small spoonful of extra virgin olive oil
- Salt
- Pepper
Scrambled eggs with avocado and salmon toasties
In addition to the egg and avocado featured in the previous breakfast, this one introduces a different star: salmon. Salmon is highly nutritious and considered a very healthy food, as this protein source also contains a high amount of Omega-3 (an essential fatty acid that our body cannot produce on its own), not to mention the micronutrients it provides, such as B vitamins, calcium, and magnesium.
Adding sesame seeds will give an extra boost of micronutrients and a bit of crunchy texture.
Ingredients:
- 2 slices of salmon
- Half an avocado
- 1 egg
- 1 small spoonful of extra virgin olive oil
- Lemon juice for seasoning
- Salt and pepper to taste
- Sesame seeds
Toast with cream cheese and salmon
While it’s true that you shouldn’t overuse cream cheese due to its saturated fat content, the proteins it contains (casein and whey protein) have a high biological value.
However, the main protein ingredient in this breakfast is the salmon.
Ingredients:
- 1 slice of bread
- 1 tablespoon of cream cheese
- Smoked salmon to taste
- 1 small spoonful of extra virgin olive oil
- Salt and pepper to taste
- Sesame seeds
🥣 If toast isn’t your thing, BOWLS are made for you!
Whipped fresh cheese with walnuts, banana, cinnamon, and chia seeds
This is a quick breakfast to prepare that offers an exquisite and satisfying combination of flavors to start the morning off right.
Whipped fresh cheese is rich in protein and calcium, although it lacks the probiotic benefits that yogurt provides. Therefore, while Greek yogurt has a slightly lower protein content, it would still be a good option for your morning bowl. The combination of flavors from the banana, cinnamon, and walnuts could be considered almost perfect.
Ingredients:
- 125g of fresh cheese
- 1 small banana
- 1 handful of walnuts
- Cinnamon to taste
- Chia seeds to taste
🌱 After this breakfast binge with animal-based ingredients, you might be wondering if there’s room for the less commonly used but certainly versatile plant protein. The answer is yes:
Toast with hummus and sprouted soybean shoots
Here is a breakfast that’s quite different from the classic avocado toast with tomato, egg, or turkey. While savory breakfasts aren’t traditionally dominant in our diet, they are a great idea when trying to manage blood sugar levels and stay full throughout the morning.
Hummus toast provides a significant protein boost from the chickpeas in the hummus and the toasted chickpeas. The sprouts add a fresh, herbal touch to soften the flavor.
It’s highly recommended to season with salt and pepper and add any spices you like.
For an extra protein boost, we suggest adding toasted tofu. Tofu is a solid paste made from soybeans, water, and a coagulant. It’s an excellent source of energy, rich in protein and calcium, and helps reduce cholesterol, just like hummus, which is also high in fiber.
Ingredients:
- 1 slice of base bread (we’ve chosen a white sesame bagel)
- 1 tablespoon of hummus
- 40 g of cooked chickpeas, toasted in a pan with spices
- 1 small spoonful of extra virgin olive oil
- Salt and oregano to taste
Quinoa bowl with soy milk and fruit of your choice
This breakfast is very nutritious and filling. While oatmeal is more commonly seen, this option is just as great. The beauty of morning bowls is the endless combinations you can create—different fruits, granolas, seeds, cinnamon, and more. Have fun and explore new flavors!
Additionally, quinoa is rich in minerals and vitamins (potassium, magnesium, B vitamins, C, etc.), contains omega-6, high-quality protein with essential amino acids, and provides a good amount of fiber.
When combined with soy milk, which offers additional vitamins like A and E and a good protein boost, along with the carbohydrates from the fruit, it becomes a complete and energizing breakfast.
Ingredients:
- 3 tablespoons of quinoa (rinsed with water beforehand)
- 1 cup of soy milk
- Cinnamon to taste
- 1 medium peach
- Blueberries
- 1 tablespoon of granola
If you’re still craving more (more ideas, more knowledge, more support), get your Glucovibes plan now and start understanding yourself from within, discovering how your body works, how your eating habits affect you, and finding the balance to achieve all your goals.