There’s a reason they say breakfast is the most important meal of the day. Whether you are trying to power through work or attempting to be a weekend warrior, eating protein at breakfast is the perfect way to fuel up.
Short on breakfast ideas that allow you to run out the door? We’ve got you covered. Below, you’ll find breakfast tips as well as 10 ideas for a high-protein breakfast on the go.
Why Is It Important to Eat Protein at Breakfast?
Eating a protein-rich breakfast is known to have many benefits. According to the Academy of Nutrition and Dietetics, protein helps fight infection, carry fats and oxygen around the body, build and contract muscles, keep body fluids in balance, and clot blood. In other words, eating protein in the morning sets you (and your body) up for success.
How Much Protein Should You Eat at Breakfast?
The amount of protein you need depends on factors such as your age, weight and activity level. It’s best to understand how much protein is recommended daily, so you can make meal choices to help you reach those goals.
The Dietary Guidelines for Americans recommend daily protein intakes of 46 grams for females aged 19 to 50 and 56 grams for males aged 19 to 50.
Quick Breakfast vs. Sit-Down Breakfast: What to Look For
It might be easier to get a protein boost during a sit-down meal. After all, you may be able to enjoy protein-rich pancakes or a steaming bowl of oatmeal. However, if you’re in a hurry, your only choice may be a quick breakfast versus a traditional meal.
When looking for a quick breakfast, you’ll want something portable that won’t make a mess as you commute to work or that soccer tournament. You’ll also want something that packs a protein punch in a smaller, more compact package.
Luckily, breakfast foods that fit the bill aren’t hard to find. We’ve compiled a list of our favorite protein-rich breakfast ideas that you can enjoy even on your busiest days.
Our Favorite Protein-Rich Breakfast Ideas for Everyday Life
1. Jack Link’s Jerky
Jerky for breakfast? Absolutely. It’s portable and easy to carry in your car, briefcase, or lunch bag. Plus, it includes protein for a jumpstart. For example, our Original Beef Jerky includes 10 grams of protein in a one-ounce serving.
Not an early morning beef jerky person? Try our Thick Cut Bacon Jerky Smokes and oh-so delicious, this thick-cut bacon jerky has 11g of protein per serving and is perfect for an on-the-go breakfast.
2. Protein Shakes
Protein shakes are a popular on-the-go breakfast for many reasons. Not only are they perfectly portable, but they taste great and are full of protein. According to the USDA’s FoodData Central, a protein shake may include around 10 grams of protein.
Another benefit of protein shakes is the number of flavors available. You can find everything from simple vanilla and chocolate to cookies and cream.
3. Overnight Oats
Overnight oats are a no-cook meal you prepare at night for the perfect on-the-go breakfast in the morning. To make overnight oats, simply combine old-fashioned oats, some milk, chia seeds and other toppings such as fruit into a glass jar or container. Then, place the oats in your fridge overnight.
The milk will work to soften the oats, resulting in a creamy finish. If you’re not the “wing it” type, here are a few recipes to try:
Oats are an excellent source of protein. Old-fashioned oats include around 10 grams of protein per cup. And with overnight oats, you’ll also gain protein from the toppings you include, such as peanut butter and fruit.
4. Eggs
Eggs are a protein superfood! One single large egg contains around 12 grams of protein. Plus, you can do so many different things with them (or just enjoy them as is). For example, you can enjoy them hard-boiled or, use them to make:
5. Yogurt
Yogurt is a super simple breakfast and a blank canvas. For example, you can add fruit, granola, chocolate chips and more to make your yogurt your own.
Yogurt also includes a ton of protein. In fact, it’s one of the most protein-rich options on this list. A container of plain, non-fat Greek yogurt includes around 16 grams of protein.
6. Peanut Butter Toast
When you’re craving something creamy and rich, peanut butter toast is the way to go. Peanut butter is an excellent source of protein, featuring around seven grams of protein in just two tablespoons.
For an added protein boost, try toasting up some rye bread, which includes just under three grams of protein in a single slice.
7. Chia Pudding
Chia pudding can easily be prepared the night before, just like overnight oats. While chia seeds aren’t necessarily high in protein (about four grams per ounce), they are a great supplement. For example, they’re an excellent source of fiber and Omega-3 fatty acids.
Other ingredients in chia pudding such as milk provide protein too. For example, one cup of 2% milk includes around eight grams of protein. Not sure how to make chia pudding? No worries—here’s a simple recipe!
8. Granola
While the protein content of granola will differ between types, this delicious breakfast option includes protein-rich ingredients such as oats. Plus, you can pair your favorite granola with yogurt for added nutritional value.
9. High-Protein Cereal Packets
Don’t have time to sit down for a bowl of your favorite cereal? Grab a single serving packet instead. You can simply eat it right out of the box or bowl. While protein amounts differ between brands, common ingredients such as oats are rich in protein.
10. Protein Bars
If you only have seconds before you have to hit the door, try grabbing a protein bar. These bars are made to give you a boost of protein quickly. The amount of protein in a bar will depend on the brand and the ingredients. However, there are so many options out there.
For example, you can find protein bars with ingredients such as fruit, nuts, crunchy peanut butter and even chocolate.
Kick Your Day Off Right With Jack Link’s
It’s time to start prioritizing breakfast. Jumpstart your mornings with beef jerky or a meat stick from Jack Link’s. Our snacks are portable and include protein to help you power through the day. Shop our products now!
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