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9 High Protein Breakfast Ideas That Can Keep You Fuller

9 High Protein Breakfast Ideas That Can Keep You Fuller

We’ve all heard it said before, but it bears repeating – breakfast really is the most important meal of the day.

With it’s ability to keep you feeling full longer, prompting you to eat less throughout the day and regulating your blood sugar, eating a healthy breakfast has a huge impact on your health!

Studies have shown that increased consumption of protein at breakfast can make an even bigger impact on our health and our waistlines. Heather Leidy, an assistant professor of Nutrition and Exercise Physiology at the University of Missouri, studied hunger sensations in people who had eaten 40 grams of protein at breakfast versus only 18 grams of protein. The group who ate the higher amount of protein reported decreased hunger throughout the entire day.

A high protein breakfast can help you feel less hungry, snack less, have improved workouts and increase your energy levels.

Here are 9 high protein breakfast ideas that can keep you fuller for longer:

Superfood Protein Oatmeal

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    Heart-healthy fiber, protein and amino acids come together to give you one power packed breakfast with this Superfood Protein Oatmeal! The key is the addition of quinoa, which adds nutrients and depth of flavor to this comforting breakfast. This breakfast is vegan and gluten free, so everyone can enjoy it. Add your favorite toppings – the potential combinations are endless!

    Baked Breakfast Cookie

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      A cookie for breakfast? Yes please! This protein packed breakfast includes oats, protein powder, nut butter and uses banana as a natural sweetener. Pair with a warm mug of coffee or tea and you’ll feel like you are having a special treat for breakfast.These easily freeze and travel to work/ school wonderfully.

      Fall Harvest Breakfast Salad

      Fall-Avocado-Breakfast-Salad

        If you’ve never had a salad for breakfast, now is the time! Get your greens in for the day with this delightful and satisfying breakfast salad! Flavors of cinnamon and apple pair perfectly with a bed of leafy greens. Top this salad with a fried egg for a boost of breakfast protein.

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        Quinoa Breakfast Bars

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          These breakfast bars are packed with healthy fat and fiber, making them the perfect grab-and-go morning meal! Prep a large batch on the weekend and freeze in individual portions for a protein treat the whole family will enjoy. This is also the perfect solution for any leftover quinoa you have on hand.

          Pinto Bean Tofu Breakfast Rancheros

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            The combination of tofu and beans in this recipe gives you more than 18 grams of protein per serving! This is the perfect pre-workout meal and will help fuel you throughout the day. Treat yourself and enjoy this savory and satisfying breakfast.

            Flourless Chocolate Zucchini Muffins

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              There’s nothing wrong with a little chocolate for breakfast, especially if it includes an entire cup of shredded zucchini! These muffins are gluten free and combine almond butter, bananas, zucchini and cocoa powder to form a protein-filled snack. Pair a muffin with a hard boiled egg and side of fruit for the perfect breakfast.

              Coconut Almond Protein Shake

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                Smoothies and shakes are a great way to pack a lot of nutritional and protein power into a meal. Wake up in the morning and immediately feel like you’ve headed to a tropical island with this coconut almond protein shake! Almonds, vanilla protein powder and coconut combine for a delicious breakfast shake.

                Avocado, Spinach and Chevre Scramble

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                  It’s hard to find anything more filling than eggs in the morning. Add spinach and goat cheese and you have a nutrient dense and Paleo breakfast that is good for your brain and your heart! Add variety by changing the cheese and veggies and you will never get bored of this one!

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                  Yogurt-Filled Cantaloupe

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                    Add a pop of color and a boost of vitamins by serving your traditional yogurt in a cantaloupe bowl! Yogurt is traditionally high in protein, but make sure you go for plain and organic and avoid added sugars. Top with nuts or additional fruit and enjoy!

                    Featured photo credit: Breakfast is Ready via picjumbo.com

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                    Last Updated on March 13, 2019

                    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                    Have you gotten into a rut before? Or are you in a rut right now?

                    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                    1. Work on the small tasks.

                    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                    2. Take a break from your work desk.

                    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                    3. Upgrade yourself

                    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                    4. Talk to a friend.

                    Talk to someone and get your mind off work for a while.

                    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                    5. Forget about trying to be perfect.

                    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                    6. Paint a vision to work towards.

                    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                    7. Read a book (or blog).

                    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                    Check out the best selling books; those are generally packed with great wisdom.

                    8. Have a quick nap.

                    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                    9. Remember why you are doing this.

                    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                    10. Find some competition.

                    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                    11. Go exercise.

                    Since you are not making headway at work, might as well spend the time shaping yourself up.

                    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                    12. Take a good break.

                    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                    More Resources About Getting out of a Rut

                    Featured photo credit: Joshua Earle via unsplash.com

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