5 Breakfast Morning Hacks to Power Up with Protein

Are you bored by breakfast? Or do you grab something on the go, only to feel hungry a few hours later? Research indicates that people who eat a higher protein breakfast feel less hungry during the day. One recent study found that teen girls who ate more protein at breakfast (about 35 grams) ate fewer snacks in the evening compared to girls who woke up to a more carb-heavy breakfast or skipped it entirely.  

Based on a growing body of science, many nutrition experts now recommend people get 25 to 30 grams of protein at every meal — especially at breakfast. The average adult generally doesn’t have trouble meeting that protein benchmark at lunch and dinner. But take a look at breakfast — there are ways to add more protein to a morning meal. Nutritionists recommend spacing out our protein more evenly throughout the day, which makes it more beneficial for maintaining and building muscle. It’s also important for keeping us full so we don’t feel hungry soon after we eat.

You may think you’re getting enough protein with two eggs on your breakfast plate, but you likely need more. Adding an extra 8-ounce glass of milk, with 8 ounces of high-quality protein, on the side is an easy, delicious way to get closer to 25 to 30 grams. You think that carton of Greek yogurt has you covered? Pair it with a skim latte with milk and you can scratch getting your morning protein from your to-do list.

5 Ways to Maximize Protein on Your Breakfast Plate

Monday: One medium sesame bagel with 2 tablespoons cream cheese, 1 cup of orange juice.

Total: 14 grams of protein, 500 calories

Power Up Monday: Two slices of whole-grain bread with 2 tablespoons of peanut butter, 1 cup of lowfat milk.

Total: 23 grams of protein, 450 calories

Tuesday: One large blueberry muffin, black coffee. 
Total: 6 grams of protein, 520 calories

Power Up Tuesday: Two hard-boiled eggs on whole-grain English muffin, with one cup of lowfat milk. 

Total: 27 grams of protein, 370 calories

Wednesday: Strawberry smoothie made with ¾ cup frozen strawberries and ½ cup orange juice and ice.

Total: 2 gram of protein, 100 calories

Power Up Wednesday: Strawberry smoothie made with 3/4 cup frozen strawberries, 6 oz. carton plain Greek yogurt, ½ cup fat free milk. One hard-boiled egg.

Total: 28 grams of protein, 260 calories

Thursday: Two frosted toaster pastries, 1 large apple, 1 cup of almond milk. 

Total: 5 grams of protein, 600 calories

Power Up Thursday: Avocado toast topped with sunny-side up egg and toasted chia seeds (2 slices whole-grain toast, ½ mashed avocado, 1 large egg, 1 tablespoon chia seeds), 1 cup of lowfat milk.

Total: 26 grams of protein, 570 calories

Friday:  Chocolate-banana shake made with coconut milk (1 medium banana, 2 tablespoons chocolate syrup, 1 cup coconut milk, 1 cup of ice), buttered croissant.

Total: 7 grams of protein, 630 calories

Power Up Friday: Oatmeal made with milk, topped with sliced banana and toasted coconut (1 oz.).  1 cup of lowfat chocolate milk.

Total: 24 grams of protein, 630 calories

Here are some recipes and ideas for high-protein breakfasts, which perfectly pair with an 8-ounce glass of milk to get between 25 to 30 grams of protein in the morning.