Even though we all know it’s the most important meal of the day, breakfast still gets short shrift. Many of my clients skip breakfast, either because they’re not hungry in the morning or they’re rushing to get out the door. This is a bad idea. If you skip breakfast, you are more likely to overeat later in the day, slow your metabolism and lack energy and focus.
A good breakfast includes protein and healthy fats to keep you full and energized until your next meal. If you eat just carbohydrates, you could crash later in the day. Protein doesn’t have to come from meat. There are many other sources. Here are some of my favorite high-protein, vegetarian breakfasts:
- Omelet with veggies and cheese. You can make these in muffin tins ahead of time and freeze them so they are ready to go when you’re pressed for time in the morning.
- Protein smoothie with yogurt, 100 percent protein powder or other protein, fruit and nut butter. See also my favorite smoothie recipes.
- High-protein “No-Oat Oatmeal,” made with egg whites and nuts. Perfect for the coming winter months.
- Overnight Oats. This is an easy and tasty way to have oats in the morning!
- Whole grain toast with peanut butter. If you are allergic to peanuts, try almond butter or sunflower seed butter.
- English muffin with canned or smoked salmon. Sounds fancy, but it’s different and really easy!
- Greek yogurt with almonds or sunflower seeds plus fruit or granola.
- Bagel thin with avocado and Laughing Cow cheese. Avocado is often overlooked for breakfast, but it adds great flavor and texture to this sandwich.
- Protein Bar such as Think Thin, Zone Bars, Pure Protein, or Clif Bars. These would not be my first choice for breakfast (they are not very filling), but they’re a good backup and better than skipping breakfast altogether.
What’s your favorite high-protein breakfast?