New research reported in the Journal of Nutrition shows that eating around 30 grams of protein at breakfast increased muscle protein synthesis by some 30%, compared to a traditional carb-rich, lower protein breakfast.
If you’re struggling to lose weight or can’t control your cravings, it may simply mean that you’re not eating the right breakfast. A study reported in the European Journal of Nutrition foundthat men eating eggs and toast at breakfast resulted in eating 331 fewer calories compared to when the mean ate equal calorie breakfasts of cereal and milk and toast (high-carb) or croissants (high-fat).
For a week, try switching to breakfasts that provide 20-30 grams of protein to enhance feelings of fullness and ensure that you have amino acids at the ready to help build and retain lean muscle mass (But you need to do resistance training to get leaner.)
Here are five protein-rich breakfasts that can help you feel fuller longer. Each has around 25 grams of protein and no more than 400 calories.
One-Minute Yogurt & Berry Jar Parfait
8 oz nonfat plain Greek yogurt with 1 cup fresh berries and 1/2 cup quick-cooking oats. Layer fruit, yogurt, oats and honey in jar. Enjoy immediately or close and refrigerate overnight.
2 whole eggs and 1 white (or 4 egg whites) scrambled with 1-2 slices chopped Canadian bacon. While scrambling eggs, add chopped spinach, chopped bell pepper and salsa. Serve in 1 small (6 inch) corn or whole grain tortilla with at least 5 grams protein
topped with 3/4 cup nonfat plain Greek yogurt and ½ cup sliced fresh fruit
One-Minute Nutty Jar Muesli
¾ cup nonfat plain Greek yogurt, 1/3 cup rolled oats, 1 Tbs chopped nuts
Layer yogurt, oats, nuts and honey in a jar. Enjoy immediately or close and refrigerate overnight.
Fruit and Yogurt Smoothie
In a blender, combine 1 cup skim milk with 8 oz nonfat or low-fat plain Greek yogurt with 1 cup fresh or frozen berries (or 1 medium banana) and 1 Tbs honey. Blend until desired consistency. Add ice cubes, if needed.
Fallaize R, Wilson L, Gray J, Morgan LM, Griffin BA. Variation in the effects of three different breakfast meals on subjective satiety and subsequent intake of energy at lunch and evening meal. Eur J Nutr. 2013 Jun;52(4):1353-9.
Madonna M. Mamerow, Joni A. Mettler, Kirk L. English, et al. Dietary Protein Distribution Positively Influences24-h Muscle Protein Synthesis in Healthy Adults1–3 J Nutr. 2014 Jan 29. [Epub ahead of print]