10 high-protein and high-fiber breakfast ideas
Recipes plus the science on why breakfast is important
Until three years ago I didn’t eat breakfast. I was never hungry in the morning and the whole time-restricted eating craze only served to legitimize my natural tendency. But then something changed. I started experiencing too much jitteriness from morning coffee on an empty stomach, energy crashes in the afternoon and slow progress in building muscle mass. I decided to reintroduce breakfast, and to my surprise, those issues resolved within a couple of weeks.
Aside from my personal experience, what also convinced me on the importance of breakfast is the more recent data showing that early TRF (food intake restricted to the early part of the day) has better outcomes for metabolic health than skipping breakfast. In one randomized control study, comparing the effects of eTRF (eating during a period of no more than 8 h between 6 am and 3 pm, and fasting for the rest of the day), mTRF (eating during a period of no more than 8 h between 11 am and 8 pm, and fasting for the rest of the day), the first group was associated with a larger improvement in insulin sensitivity, lower fasting plasma glucose, body mass, adiposity, and inflammation.
For most of us it’s easier to skip breakfast because dinner often involves socializing, but from a pure health outcomes standpoint, there is no benefit to skipping breakfast other than controlling caloric intake. Even so, when it comes to longevity, general caloric restriction is as effective (if not more) for longevity than fasting. Both approaches activate similar biological pathways that are beneficial for longevity, such as reducing insulin levels and increasing insulin sensitivity, reducing inflammation, and enhancing hormone regulation that supports cellular health.
Irrespective of whether you eat immediately upon waking up, or you have your first meal of the day at 12 pm, what you eat after a period of fasting (be it over night or extended) has a big impact on your blood sugar, energy levels and metabolic health. Starting your day with a protein and fiber-rich meal is important for several reasons:
Satiety and Appetite Control: Protein and fiber are both known for their ability to increase feelings of fullness. This can help control hunger throughout the day, potentially leading to reduced caloric intake and aiding in weight management.
Blood Sugar Regulation: Both nutrients have a stabilizing effect on blood sugar levels. Fiber slows the absorption of sugar, helping to avoid spikes in blood glucose and insulin levels, which are typical after eating refined carbohydrates. Protein has a minimal impact on blood sugar levels and can help balance the effects of carbohydrates in the meal.
Energy Levels: A breakfast rich in protein and fiber can help maintain steady energy levels throughout the morning. Protein is essential for building and repairing tissues and plays a role in biochemical reactions that generate energy within cells. Fiber, while not digestible, aids in the slow release of energy from other consumed nutrients.
Metabolic Health: Regular intake of protein and fiber, especially starting from the first meal of the day, has been linked to improved lipid profiles and enhanced metabolic health. For example, a high-fiber diet is associated with lower risks of heart disease, obesity, and type 2 diabetes.
Digestive Health: Fiber is crucial for digestive health. It helps to bulk up and soften stool, making it easier to pass and reducing the likelihood of constipation. Starting the day with a good source of fiber can help set the tone for digestive wellness all day.
To help you get started, here are ten easy breakfast ideas that pack about 30 grams of protein each:
My daily go-to, the Good Start smoothie
1 scoop protein of choice
chia, flax and other types of fiber
your favorite nut butter
1 cup berries
water or unsweetened nut milk
Eggs with cottage cheese, turkey bacon or chicken sausage
One egg only contains 6 grams of protein, so I usually have two eggs and two egg whites together with another form of protein such as cottage cheese or turkey bacon.
Ground turkey with scrambled eggs and spinach
I cook the turkey in a skillet until half done, I add the spinach and let it wilt and finally add the eggs, season with salt and pepper, cook for a few more minutes and serve.
Greek yogurt/ cottage cheese with nuts, seeds and berries
I like to add 1/2 scoop of protein or collagen to my yogurt which gives it a really nice texture and extra protein
If you don’t eat eggs, a tofu scramble with spinach and veggies is a good option.
Avocado toast with smoked salmon (make sure the salmon doesn’t have added sugar), cottage cheese and eggs. For extra protein, try this gluten-free bread.
If you really don’t have an appetite in the morning, or are trying to heal your gut, a high quality bone broth and one cup of berries is a great option.
Protein pancakes
1 scoop whey protein isolate
2 eggs
1/2 mashed banana
2 tbs paleo pancake mix
dash cinnamon
dash vanilla extract
top with fresh berries
Hemp chia seed pudding with Greek yogurt and berries
¼ cup hemp heart seeds
¼ cup chia seeds
1 tablespoon flaxseed
1 cup unsweetened almond milk or coconut milk
dash cinnamon
dash vanilla extract
top with fresh berries and Greek yogurt
A Japanese breakfast minus the rice.
I hope you get inspired to make one of these and see how you feel afterward in terms of energy and satiety. If you have other favorite high-protein and high-fiber breakfasts, please let me know in the comments and I’ll update this list.