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{"id":865,"date":"2024-02-20T11:00:00","date_gmt":"2024-02-20T11:00:00","guid":{"rendered":"https:\/\/worlddailyinfo.com\/high-protein-breakfast\/"},"modified":"2024-02-20T11:00:00","modified_gmt":"2024-02-20T11:00:00","slug":"high-protein-breakfast","status":"publish","type":"post","link":"https:\/\/worlddailyinfo.com\/high-protein-breakfast\/","title":{"rendered":"The Only High Protein Breakfast Inspo You Need (20+ Recipes!)"},"content":{"rendered":"


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Cutting right to the chase: most of us aren\u2019t sure how much protein<\/a> we *actually* need. On top of that, we\u2019re unclear on easy ways to increase our daily intake\u00e2\u0080\u0094without derailing the busyness of our (already cramped) schedules<\/a>. Fortunately, we have the scoop. We come armed with deets on this delicious and essential macronutrient. Plus, the 411 on breakfast<\/a>. We\u2019re answering all your questions: Is it the most important meal of the day? And what\u2019s the best time to break your fast?<\/em> Scroll for all your sunrise sustenance needs, including plenty of high protein breakfast inspo. <\/p>\n

Featured image from our interview with Sanetra Longno<\/a>. <\/em><\/p>\n

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\n\"Edie <\/div>\n
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\nEdie Horstman <\/span>
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Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women\u2019s health, including fertility, hormone balance, and postpartum wellness.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

This Habit Isn\u2019t Worth the Hype<\/h2>\n

Tend to ignore your morning hunger<\/a>? Prefer chugging a cup of coffee<\/a> instead? If so, you\u2019re not exactly doing your longevity<\/a> any favors. Said differently: skipping breakfast isn\u2019t worth the hype. In fact, it undermines everything from your hormone health<\/a> to your blood sugar levels<\/a>. On the flip side, eating a balanced, high-protein breakfast jumpstarts your metabolism<\/a>, providing fuel for your body to thrive. Additionally, it helps regulate cortisol. As a result, we aren\u2019t running on adrenaline and <\/em>we garner necessary brain power to slay the day.<\/p>\n

\"Yogurt<\/a><\/figure>\n

Do you have to eat breakfast?<\/h2>\n

To maximize your energy, yes. And spoiler alert: a jolt of caffeine<\/a> doesn\u2019t count. Not withstanding your sleep chronotype<\/a>, you need adequate morning nutrients\u00e2\u0080\u0094ideally, shortly after waking. Unfortunately, consistently skipping breakfast leaves you vulnerable to energy crashes, mood swings, and unwanted weight gain<\/a>. However, prioritizing a healthy breakfast<\/a> encourages long-term health. It\u2019s also linked<\/a> to better cognitive function and a lower risk of chronic illness, like heart disease. With that, here\u2019s our gentle nudge to make breakfast a non-negotiable.<\/p>\n

\"Easy<\/a><\/figure>\n

When is the best time to eat breakfast?<\/h2>\n

It\u2019s not just about what<\/em> you eat for breakfast. When\u00a0<\/em>you eat supports everything from\u00a0happy hormones<\/a> to muscular endurance. Across the board, eating within 30-90 minutes<\/a> of rising is necessary for re-energizing and re-hydrating the body. You can\u00e2\u0080\u0099t drive your car without gas, so don\u00e2\u0080\u0099t ask your body to go anywhere without fuel. If you don\u00e2\u0080\u0099t currently wake up hungry, aim for something light to start:\u00a0chia pudding<\/a>, a brown rice cake with peanut butter and hemp seeds, or a hard-boiled egg with a few strawberries. And don\u2019t forget to hydrate<\/a>.<\/p>\n

Coffee Connoisseurs, Unite<\/h2>\n

Need your coffee fix? We get it. However, for the sake of hormone balance and keeping cortisol within range, try <\/em>to eat something small first\u00e2\u0080\u0094even a handful of cashews! Furthermore, consider adding a scoop of collagen<\/a>, vegan vanilla protein powder<\/a>, or whole milk to your mug. This will provide essential amino acids (building blocks for protein) and nutrients to start your day on a nourished note.<\/p>\n

\"Woman<\/figure>\n

The Power of Choosing Savory Over Sweet<\/h2>\n

In many ways, your breakfast\u00a0sets the tone<\/a>\u00a0for the entire day. In fact, it can easily sway your cravings. It\u00e2\u0080\u0099s\u00a0proven<\/a>\u00e2\u0080\u0094both physically and psychologically\u00e2\u0080\u0094that if you eat a low-sugar breakfast, you\u00e2\u0080\u0099re more likely to reach for wholesome foods later on. For example, if you start with a bowl of\u00a0sugary cereal<\/a>, you\u00e2\u0080\u0099re more likely to crave\u00a0refined carbs\u00a0and sweets throughout the day.\u00a0When in doubt, aim for something savory: protein\u00a0(eggs, cottage cheese, skyr, turkey bacon, etc.), complex carbs (like sprouted grain toast), and satiating fats (i.e., avocado, ghee, nut butter, or smoked salmon).<\/p>\n

\"Smoked<\/a><\/figure>\n

How to Build a Healthy Breakfast<\/h2>\n

Ultimately, a healthy breakfast looks different for everyone\u00e2\u0080\u0094based on nutritional needs, lifestyle, culture, genetics, and cravings. Furthermore,\u00a0how much food<\/a>\u00a0you need to feel satisfied and satiated is wholly unique. However, a good universal rule of thumb is this: a healthy breakfast contains high-quality\u00a0protein, natural fats,\u00a0complex carbs, and (bonus points!) fiber<\/a>. What this looks like in practice:<\/p>\n

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  1. Incorporate a variety of food groups: <\/strong>produce, protein, starchy carbs, and healthy fats.<\/li>\n
  2. Think in color: <\/strong>choose fruits and veggies with purple, blue, pink, red, orange, or green hues. These are all loaded with antioxidants<\/a>.<\/li>\n
  3. Include probiotics:<\/strong> yogurt, kefir, kimchi, and sauerkraut are all great options.<\/li>\n<\/ol>\n

    Healthy Breakfast Ingredients<\/h3>\n

    These are a few of our favorites:<\/p>\n