High-Protein Breakfast Ideas

[barbszy]

I have been reading in a few different sources that eating breakfast that contains protein is a good way to give you energy during the day.

What are your favorite high-protein ideas for breakfast?

This morning I'm having raisin bread toast with peanut butter.

[DeBora4BobbyL]

For those who are in a hurry, you can make your own high-protein milkshake. When I've made mine, I take milk, raw eggs (protein), vanilla, chocolate, or strawberries, and sweetener. You can blend that up and take it with you to work or school.

I have also made cheese quesadillas with whole wheat or low-carb tortillas. They are nice, because they can be held in the hands on the go.

Other than that, I like fritattas, breakfast burritos, and sausage burritos with cheese and egg. The good thing about the fritatta is that I can cut it up in sections and freeze for those on the go mornings.

[Bilby]

I make up a protein milk shake and pour that over my oats.
I make my oats with water in micro, then pour milk over to cool oats and sweeten.
I love eggs anyway and esp cooked with ham and on toast.

[cat lover]

I've been reading some on this and another thought is it is believed that a high protein breakfast will make you feel fuller and therefore eat less later in the day; so another way to lose some weight!

[Chef Mark]

Barbszy:

Actually you're not getting that much protein with toast and peanut butter.

Proteins are made out of amino acids. There are many amino acids, most of which our bodies can synthesize ourselves. However, there are 9 amino acids called the "essential amino acids." They are "essential" because we have to derive them from our foods. They are also important because, from what I've learned from my nutrition studies, all 9 must be present to get the most efficient absorption of the protein. In other words, if any one of the 9 essential amino acids were absent from your diet, you would eventually develop a protein deficiency.

The only foods, (with the exception of quinoa and buckwheat and a few other obscure grains), that are "complete" proteins, meaning all 9 amino acids are present are animal protetins: all meat, cheese, eggs, milk, etc. Soybeans have been hailed as a complete protein but that is contested.

Vegetarians have to combine foods so that all 9 are present. The classic rice and beans dish is an example. My understanding is that the rice contains amino acids that the beans don't and vice versa.

You would have to consult a reliable and detailed text which lists most foods and their amino acid content, but I suspect that bread and and peanut butter are not a "complete" protein combination. I could be wrong.

The point is, if you really want to ensure a high protein meal, animal products are the way to go. If fat content isn't an issue, nothing beats a grilled ham, egg and cheese sandwich. If you're watching your fat content I would throw in low-fat milk or yogurt, cottage cheese, or a side of low fat ham with your peanut butter to ensure thorough amino acid availability.

[DeBora4BobbyL]

Mark, that is good to know since I could live on beans and rice or beans and cornbread.

[Bilby]

We are back to ds1 who as a tall 18yo sting bean himself stressing about his weight. Since starting full time work 6mths ago he's been losing a bit of weight. So we are back to trying to get him to eat better. It's the junk food he can buy at the shops near work that is the problem as then he doesn't want his lunch.
Breakfast is the one meal he's starting to let go, not good, but he did start buying a protein bar instead of a mars bar when he's hungry, so I guess that is progress LOL

Thanks for the info Mark.

[cat lover]

Some ideas for high protein breakfast can include:

A build your own :sliced fruit, yogurt, whole grain cereals, and/or whole grain pancakes or toast

Sprinkle a whole wheat burrito with 2 oz grated, low fat cheddar cheese and broil for 3 minutes

Top a whole wheat English muffin with melted low fat cheese, a sliced tomato, and a sliced, hard-boiled egg



Breakfast "cookie":Mix 1/2 cup peanut butter, 1/4 cup nonfat dry milk, 3 cups crushed flake cereal, and 2 tablespoons honey. Form into cookie shape on wax paper. Wrap each in plastic wrap and refrigerate. Good with cold milk