Protein is important for building muscle and feeling satiated.
These high-protein breakfast meal prep ideas are easy and delicious.
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Between the30-30-30 methodand protein-boosting recipe hacks likescrambled pancakes, adequate protein at breakfast is the themefor good reason.
Prioritizing protein, especially at breakfast, has numerous benefits.
But a major barrier is time.
Those morning minutes are precious and when youre rushing, you need something you might grab quickly.
Thats why weve rounded up the best high-protein breakfast meal prep ideas.
Why is protein important at breakfast?
The buzz around protein cant be ignored.
Protein contains essentialamino acidsthe building blocks of our bodys tissues.
That means protein helps you build and repair muscle and other tissues.
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Not to mention, protein is key for producing hormones and other factors that help our bodies run properly.
Centering breakfast around protein canreduce food cravings1and aids inappetite regulation2.
Protein needs vary based on age, weight, and your goals.
For instance, someone wanting to gain muscle may need1.4-2.0 grams of protein5per kilogram of body weight.
The bare minimum is therecommended dietary allowance6of 0.8 grams of protein per kilogram of bodyweight.
Basically, almost a third of your intake should be at breakfast time.
Thats wheremeal preppingcomes in clutch.
Around here, were major fans of making food once and reaping the benefits for several days.
Bonus: Theyre all sourced from registered dietitians.
In just 15 minutes, youll have breakfast for the week.
Not to mention, its gluten-free.
Get Moderately Messys recipe here
4.Sausage and Spinach Egg Muffins
Protein, check.
Vitamin C, check.
Three muffins have 20 grams of protein and are perfect for on-the-road munching.
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Add in some antioxidant-rich sweet potatoes, and youve got the perfect blend of sweet and savory.
DietitianSarah Schlichter, RD, founder ofBucket List Tummyshares a recipe that has 29 grams of protein per serving.
(We loveJust Ingredientsprotein powder because of its simple ingredients and no artificial sweeteners.)
7.High-Protein Baked Oats
Oats provide long-lasting energy, are great for digestion, and are super versatile.
The recipe makes 12 muffins, so youll be able to store away breakfast for future mornings.
This is one of those recipes.
These protein bars from Cartlidge are full of fiber and have 14 grams of protein.
Get Haute & Health Livings recipe here
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Greater protein intake at breakfast or as snacks and less at dinner is associated with cardiometabolic health in adults.
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Epub 2021 Jan 23. International Society of Sports Nutrition Position Stand: protein and exercise.
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