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protein food for breakfast

10 Protein Food for Breakfast If You Want to Stay Awake Throughout the Day

Breakfast is often dubbed as the “most important meal of the day” and for good reason — it comes with a whole lot of benefits. Especially when you consume protein food for breakfast. 

Since it is the first meal of the day, a balanced breakfast jump-starts your metabolism and even helps you burn more calories throughout the day. 

When we wake up in the morning, the blood sugar our bodies need to make our muscles and brain work their best is usually low, and breakfast helps replenish it. This way, you will get the energy you need to focus during the day. 

Even if you decided to eat breakfast, a question remains: what is considered protein food for breakfast?

Scarfing down a donut or bun is not going to cut it. Breakfast should be balanced, and contain a fair bit of protein. 

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Let us first understand…

Why do we need protein food for breakfast?

Proteins are made up of building blocks called amino acids, which link together to form different combinations. The body then uses them to make new proteins or compounds such as enzymes and hormones. 

Protein helps to build and maintain muscle mass and is also important for metabolism, hormone development, body temperature regulation, structure, and more.   

While our bodies can store excess carbs and fats, they are unable to store proteins. So, we have to eat it daily for our bodies to survive and thrive, and adding it into breakfast, the first meal of the day is a great place to start. 

Some sources of protein include lean meats, poultry, eggs, dairy products, and nuts, which are all ingredients that can be incorporated into breakfast foods. 

Here are our top 10 high-protein breakfast food ideas: 

1. Smoked Salmon Bagel 

protein food for breakfast smoked salmon

Smoked salmon is the ultimate decadent breakfast ingredient. What’s more, salmon is a great source of protein. 

Pair it with a bagel and some cheese of your choice for a hearty meal that’s quick and easy to prepare, but chock full of protein.  

2. Peanut Butter and Banana Oatmeal 

protein food for breakfast oatmeal

Do not underestimate this easy meal, as a serving will provide you with around 15 grams of protein. 

Oatmeal makes for a healthy morning meal you can have ready in minutes. Furthermore, adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you’re looking for, and amps up the tastiness as well.


3. Overnight Chia Pudding 

Are you more of a night owl than an early bird?

If waking up early in the morning to prepare breakfast is not your cup of tea, overnight chia pudding could be your solution. 

Simply mix Chia seeds with coconut milk, and nonfat Greek yogurt, and stick it in the refrigerator overnight for an easy, spoonable meal. 

It is a great way to get tons of protein, fiber, and healthy sides. Besides, there are a lot of different ways to flavor this basic recipe. Throw in some almonds for an extra crunch, or honey and fruits for a sweeter treat. 

4. Avocado Toast with Cottage Cheese 

protein food for breakfast yoghurt

Avocado contains a lot of heart-healthy unsaturated fats, as well as a good amount of fiber. However, avocado by itself is not a great source of protein. 

That’s where the cottage cheese comes into the picture. Top off your avocado toast with cottage cheese (or any cheese of your choice), to turn it into a well-balanced meal.

Swap out your white bread for whole-grain toast, as it has more fiber, protein, vitamins, and minerals.

5. Greek Yogurt Parfait 

protein food for breakfast yoghurt parfait

Greek yogurt has double the protein compared to traditional yogurt due to the straining process. It is also low in lactose and fermented food which provides live, active cultures that may act as probiotics and keep the gastrointestinal system healthy.

Like the overnight oats, Greek yogurt is extremely easy to prepare in the morning, and can also be flavored in any way you might prefer. 

Throw in some nuts or granola for an extra protein boost. 

7. Congee 

A steaming, comforting bowl of congee is a hearty and nostalgic breakfast dish and will fuel you throughout the day. 

Flavor can be infused into congee while cooking, and adding various lean meats and an egg into your congee will not only elevate its flavor but provide the protein necessary to keep you nourished. 

8. Egg Sandwich with Bacon and Cheese 

protein food for breakfast egg bacon cheese

A bacon and egg sandwich can have a minimum of 13.3 grams of protein per sandwich. It also has a sufficient amount of calories that provide your body with energy that keeps you feeling satisfied until lunchtime. 

9. Pancakes with Greek Yogurt 

Pancakes are the quintessential breakfast food. The secret to making it higher in protein while also creating a fluffy texture is to add yogurt and cottage cheese to the batter.

10. Smoked Salmon Scrambled Eggs 

protein food for breakfast egg

Adding smoked salmon to classic scrambled eggs ups the nutrition thanks to its high content of Omega-3 fatty acids, protein, and vitamin D.

It’s also extremely easy to whip up if you’re rushing in the morning. 

No more skipping breakfast 

As Singaporeans lead very fast-paced lives, it may be tempting to skip breakfast altogether when rushing for work or school. 

However, studies have shown the importance of breakfast and proven that it can be just what you need to keep you fueled throughout the day, and even reduce lethargy. 

Make these easy-to-make and protein-rich breakfast ideas a part of your morning routine today, and don’t forget to have fun! 

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9 Responses

  1. Thanks for sharing these ideas! My boyfriend is always trying to get more protein into his diet- and I think I should try too! I’ll definitely look into creating some of these in the next few weeks x

  2. I love the idea of the peanut butter oatmeal as it’s such a great way to sustain yourself until lunchtime. I don’t often eat it unless I’m going to spend much of the day out and about but I should probably incorporate it more into my breakfast routine. Thanks for the reminder!

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