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Fill Up Early: 15 Ways to Get Protein at
Breakfast
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Morning Power
Want to start your day off right? Add some
protein to your morning meal. Research shows that getting plenty of this
nutrient first thing helps you stay full and satisfied longer. It may even help
you eat less throughout the day.
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Greek Yogurt Parfait
Thicker than the regular kind, Greek yogurt
packs in more protein: One cup delivers 23 grams. It’s also high in
bone-building calcium and potassium. For a filling breakfast, layer the creamy
stuff with fruit and a high-fiber cereal. Tip: Before serving, stir in that
liquid sitting on top of the yogurt. That’s whey, and it has protein.
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Chia Seed Pudding
Remember Chia Pets -- clay sculptures with the
green sprouts? Turns out, the seeds of those plants are loaded with nutrition.
One ounce -- around 2 tablespoons -- serves up 5 grams of protein and 10 grams
of fiber. When soaked in liquid, chia seeds turn into a thick pudding: Stir 2
tablespoons chia seeds with half a cup of milk, and put it in the fridge
overnight. Have it in the morning with fruit and honey.
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High-Protein Cereal
Not all cereals are created equal. Many are
made with only grains, so they don’t have much protein. But some have nuts and
seeds, and others have soy protein baked into their flakes or puffs. Look for
ones with at least 8 grams of protein and 5 grams of fiber per serving. This
combo will help fend off hunger throughout the morning.
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Veggie Frittata
With 6 grams of protein each, eggs are a smart
way to start the day. For an easy one-dish breakfast, whip up a frittata: Beat
eggs with salt and pepper. Mix in fillings, like sautéed veggies and cheese.
Pour it in an oven-safe skillet, and cook over medium heat for 4 to 5 minutes.
Then put it in the oven, and bake for 10 to 15 minutes.
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Smoked Salmon
Yes, fish for breakfast. Smoked salmon is a
morning staple in Scandinavian countries, and for good reason: A 3-ounce
serving has 20 grams of protein, plus heart-healthy omega-3 fats. You can add
it to omelets and frittatas, or have it the traditional way: Make an open-face
sandwich with smoked salmon and cream cheese.
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Nut Butter Waffle
Skip the maple syrup and spread your favorite
nut butter (peanut or almond) on a whole-wheat waffle or toast. It’s high in
protein (7 grams in 2 tablespoons), healthy fats, and vitamins. In fact,
research shows that eating nuts regularly can boost your heart health and help
with weight loss. You can also stir a spoonful into a bowl of oatmeal or a
smoothie.
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Canadian Bacon-and-Egg Sandwich
Craving bacon? Cook up the Canadian kind. Made
from lean cuts of pork, a two-slice serving has 12 grams of protein and less
than 2 grams of fat. Serve it on a whole-wheat English muffin with an egg.
You’ll stay full: Research shows that people who had eggs in the morning ate
22% fewer calories at lunch than those who had a bagel.
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Cottage Cheese With Fruit
There’s a reason cottage cheese is thought of
as a slim-down staple: A half-cup delivers 12 grams of protein. It’s a source
of leucine, an amino acid that’s an important building block for muscles.
Choose a low-fat, no-sodium-added version, and pair it with fruit, or add it to
your morning smoothie or oatmeal.
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Black Bean Scramble
Upgrade plain scrambled eggs by mixing in
sautéed peppers, black beans, and a little cheddar cheese. The beans add a
protein boost -- 7 grams per quarter-cup -- and they’re high in
disease-fighting antioxidants and fiber. As a bonus, you’ll get
immunity-boosting vitamin C from the peppers.
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Chicken or Turkey Sausage With Eggs and Toast
Like other meat products, pork sausage is a
source of protein. But it’s often high in saturated fat, the kind that can
raise your cholesterol. Look for leaner versions made from chicken and turkey.
Serve it with eggs, whole-wheat toast, and fruit, or add it to your omelet or
quiche.
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Quinoa Porridge
This whole grain is actually a tiny seed, and
it’s packed with protein. One cup delivers 8 grams. For breakfast, serve quinoa
as a delicious oatmeal-like porridge, and add your favorite toppings, like
cinnamon, fresh fruit, and nuts.
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Fruit-and-Protein Smoothie
Sip servings of fruit and protein in your
morning smoothie. Start with fruit, such as banana or berries; a cup of milk;
and a few ice cubes. For extra protein, add some Greek yogurt or whey protein
powder. You can toss in a spoonful of cocoa powder to make it a chocolate
treat.
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Greek Yogurt Pancake
Greek yogurt can bring protein and a tangy
flavor to pancakes. To make them, mix it in with an egg and skim milk. Then add
it to your pancake mix. Top your stack with more yogurt and fruit.
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Overnight Oats with Nuts
No time to simmer oatmeal on the stove? No
problem. You can make a no-cook version in seconds. Mix equal parts oatmeal
with milk. Pop it in the fridge, and the oats will soften overnight. In the
morning, top it with cinnamon or, for extra protein, nuts or ground flaxseed.
You can warm it up in the microwave or enjoy it cold.
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Breakfast Burrito
The morning is the perfect time to polish off
some protein-rich leftovers. Dice last night’s chicken, steak, or pork, and add
it to a scrambled egg. Put the filling in a whole-wheat tortilla, along with
salsa and a few avocado slices for a quick breakfast. In a rush? Wrap the
burrito in aluminum foil for an on-the-go meal.
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