Not only are protein-rich foods packed full of other important nutrients, but as protein is digested much more slowly than carbohydrates, a breakfast meal that offers 10-20g of protein will help to keep you full throughout the morning.
So if time is top of mind each morning, here are some of the quick and easy, protein-rich breakfasts that will help to keep you away from the biscuit jar all morning.
Eggs may sound like a time-consuming option, but you can find readymade egg mixes that can be transformed into an omelette in just minutes — or even more time-efficient is using hard-boiled eggs to construct your breakfast.
Here, you can boil your eggs in advance and keep them in the fridge for up to a week and then enjoy them smashed on crackers or toast, or chopped up and made into a brekkie wrap with a little salad. Either way, you will have made yourself a breakfast with more than 16g of high-quality protein, and a meal that will keep you satisfied for at least 3-4 hours.
Another tasty breakfast option that can be made in advance and stored, simply adding high protein Greek yoghurt, milk or even an egg or protein powder to your favourite fruit mix will get you a breakfast smoothie with more than 20g of protein.
Or even better, a green smoothie with give you a couple of veggie serves without you even noticing.
Healthy freezer-aisle breakfast
In recent months the freezer section of supermarkets has undergone a transformation and you can now find a range of high protein frozen breakfast frittatas and scrambled egg options from brands like Lean Cuisine that you can keep on hand and grab when you’re too busy to make your own early morning meal.
With more than 10g of protein per serve and a serve of veggies, you can’t go wrong with these affordable, convenient protein-rich breakfast options.
For the organised among us, making frittata breakfast muffins is not only exceptionally easy but another high-protein option. Plus you can add lean ham, smoked salmon or bacon to your egg mix to further boost the protein content, as well as plenty of extra veggies such as grated zucchini, spinach and mushrooms.
There is a growing range of higher-protein bread and bread roll options available in supermarkets that can contain as much as 24g of plant protein in a single serve. This translates your favourite peanut butter or Vegemite toast into a filling breakfast option, or avo toast into a more nutritious option. Plus, you can keep the bread in the freezer at home or at work so you always have a supply on hand.
Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.