In addition to helping build muscle mass, protein’s role in our diet is to help us feel full of energy throughout the day. A meal that is low in protein can cause us to reach for a snack too soon—oftentimes a sugary one as we seek a quick energy punch. If we eat meals composed of whole foods that contain sufficient protein, we should have enough energy to keep going until the next nutritious meal.
Unfortunately, many of us do not get enough protein, and what we do get is often loaded up in later parts of the day. That’s too bad, because high-protein breakfasts have been shown to reduce hunger throughout the day and to lead to an overall reduction in calorie consumption. Plus, spacing protein throughout the day contributes more efficiently to muscle gain.
Meat, eggs, nuts, beans, dairy, legumes and whole grains are protein-packed. The following recipes combine these protein stars to help carry you through the day.
High-Protein Breakfast Recipes
• Scrambled Eggs Recipe With Whole Grains and Leafy Greens
• Quick Quinoa Crunch Recipe
• Smoked Salmon Creme Fraiche Tart Recipe With a Cornmeal Millet Crust
• Fresh Fig Parfait Recipe With Popped Amaranth and Almond Cream
This article was reprinted with permission from Whole-Grain Mornings by Megan Gordon. Whole-Grain Mornings offers recipes based on local harvests and organized by season, and all feature healthy whole grains and plenty of protein. Buy this book from the Mother Earth Living store: Whole-Grain Mornings.