Three High-Protein Breakfasts to Boost Weight Loss

By , SparkPeople Blogger
You have most likely heard it said that breakfast is the most important meal of the day. Some research suggests breakfast is an important part of a healthy eating plan that can help you achieve and maintain your best weight. A new study suggests that a protein-rich breakfast could also be a key to appetite control.

The study, conducted by assistant professor from the MU Department of Nutrition and Exercise and Physiology Heather Leidy and colleagues and funded by the National Pork Board and the American Egg Board—Egg Nutrition Center, found that a higher protein breakfast results in "improved daily satiety and evening appetite control."

The study examined the effects of both dietary protein and eating frequency and the influence on appetite and satiety during weight loss. Surprisingly, in the overweight/obese men in this study, eating six times a day did not significantly influence hunger, fullness, or overall desire to eat compared to eating only three times during the day. However, starting the day with a higher protein breakfast provided a decrease in desire for late night eating and preoccupation with food, which provided better appetite control and satiety when following controlled calorie intake for weight loss.

In the study, the normal protein breakfast contained 14 percent protein, 60 percent carbohydrate, and 26 percent fat compared to a high protein meal of 25 percent protein, 49 percent carbohydrate, and 26 percent fat. A combination of the reduction in carbohydrates along with the higher protein intake from high biological value sources (pork and eggs) could have contributed to the increased feelings of satiety and appetite control. Regardless of the reason, this study supports our belief that meals balanced in macronutrients are beneficial to manage hunger while trying to lose weight.

Here are three higher protein, lower carbohydrate breakfast ideas to help you start and finish your day strong while on your weight loss journey.

Egg, Ham, and Cheese Whole Wheat English Muffin and Grapes
Scramble two-thirds cup of egg substitute and place on toasted whole-wheat English muffin. Top with a one ounce slice of extra lean ham and American cheese. Enjoy with a side of grapes.
Calories – 392
Carbohydrates – 44 grams / 45 %
Protein – 34 grams / 35 %
Fat – 12 grams / 28 %

Mexican Egg and Shrimp Pita with Peach
Scramble one-third cup of egg substitute, mix in two ounces of prepared shrimp, and place in a whole-wheat pita. Top with two ounces of low fat shredded cheese, two tablespoons each of salsa and low fat sour cream. Enjoy with a large, fresh peach.
Calories – 396
Carbohydrates – 40 grams / 40 %
Protein – 39 grams / 39 %
Fat – 9 grams / 21 %

Sausage and Rice Scramble with Greek Yogurt and Kiwi
Scramble two-thirds a cup of egg substitute with a half cup of prepared brown rice and an ounce of pork sausage. Serve with plain Greek-style yogurt and a fresh Kiwi fruit.
Calories – 373
Carbohydrates – 43 grams / 46 %
Protein – 37 grams / 39 %
Fat – 5 grams / 13 %

What is your favorite higher protein, lower carbohydrate breakfast?

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CECELW 8/27/2020
i love these ideas Report
SNUZYQ2 7/15/2020
Excellent tips for getting more protein at breakfast! The extra protein really does help to quell a runaway appetite. I try to always get in at least 20 grams of protein with my breakfast and have been doing this for years. Report
Will try the higher protein breakfast Report
Good ideas Report
Thanks Report
Thanks! Report
I won't eat substitute foods. Only real food. Other than that, these sound like good ideas Report
Thank you for this info! Great! Report
I love cooking my egg in the microwave in a cup with no seasoning. I mimic Mc'Donalds eggs. Report
All 3 of the breakfast foods sound good but I try to eat foods that are not substitutes. But the rest sounds like a possible! Report
At first, I thought the photo showed a fried egg (?) and I watch my egg intake due to cholesterol concerns. Then, I realized that all recipes used egg substitute. The carb amt/ recipe is what my "low carb" hubby would shoot for in one day -- also, he would not use bread, rice, etc. Report
Protein in the morning is important, but I don't like these Report
Eating protein in the morning really helps me stay full. Report
Scrambled eggs, an English muffin, 2 pieces of lower-sodium bacon, an orange. Report
I try to keep my breakfast below 300 calories. Report
While the three breakfasts sounds delicious I have to worry about the sodium with my High Blood Pressure. That amount is not mentioned. Usually with the type of meat that is mentioned comes with high sodium. Report
Interesting ideas but how about something for those of us who are observant Jews and keep kosher Report
i like having variety not eating the same thing everyday Report
I like to add cooking spray in a skillet with scallions and broccoli slaw. Stir fry this for maybe 3mins, than add 2 or 3 eggs. Season with any spices that you like. Cook together like scrambled eggs. That's it enjoy! Report
My favorite higher protein breakfast is 1/4 C ricotta cheese mixed into 6 medium sized strawberries which have been diced. When I start my day this way, I stay on track. Report
I eat a small breakfast as food does not appeal to me early in the day. Report
Do not look for approval
except for the consciousness of doing your best.
- Andrew Carnegie Report
I tend to like higher protein lower carb breakfasts like egg, sardines or other fish, slices of tomatoes or cucumbers, beans, some berries, avocado, maybe a scoop of peanut butter, those types of things. I don't do shellfish or pork or soy products. In Egypt I enjoyed having Fava Beans for breakfast (really helped become more "regular" again after eating too much of the high carb "Continental breakfasts".), and a few years ago when we were in Ireland, the "Irish Breakfasts - Kosher Style" was good with all beef "rashers" (like our bacon but less fatty, more like a beef jerkey but easier to cut.); steel cut oats porriage, fruits, cucumbers and tomatoes, was really interesting (the hotel had it all buffet style.). Report
yummy Report
Wow, the trade groups pushing pork and eggs found that eating pork and eggs is great for you. Shocker! No problem with the eggs really, but you can skip the pork, and feel perfectly full. Report
I would be eating all my protein in one meal.. Report
Slice up a corn tortilla into strips or little squares, saute in some olive oil. Whisk up an egg or two (or egg substitute) with a tablespoon (or two) of salsa, add to the pan and scramble with the tortilla. Top with a dollop of sour cream (low fat or whatever you like). Report
I'm a vegetarian so I can't eat any of these recipes. Report
I always keep extra vegetables leftover from dinner around, especially cauliflower, toss onion and garlic in pan, brown it a bit, toss two eggs in, Parmesan or crumble feta, good to go. If you don't like eggs, cook sausage or ground hamburger or turkey, add onion or green onion, garlic, add the leftover veggies to warm up, Parmesan or crumbled feta, good to go. Gets your servings of vegetables going already in the morning. Report
I pick none of the above. I make my own bran muffins, filled with awesome stuff, a LITTLE bit of sunflower seed oil, flax, chia, blueberries, banana, pineapple and I can't start my day without one. I supplement that with an orange. Best breakfast ever.

260 calories

Spark on. Report
I LOATHE eggs! The texture....the smell.....the sight! My whole life I can't be in the same room as a stinky cooked egg. Just once I'd like to see high protein breakfast recipes that don't involve a nasty egg! Report
My favorite high protein, lower carb breakfast lately is a hard boiled egg, 1/2 cup low fat cottage cheese, and a couple handfuls of grape tomatoes..Loving it! Report
My favourite breakfast is my version of the Cottage Cheese Oatmeal pancake (one egg, 1/2 cup cottage cheese, 1/2 cup oatmeal, 1 tsp cinnamon, 1/2 tsp baking powder, pinch salt) - process to blend. Cook and top with 1 tbsp real maple syrup. Add raspberries and 1/3 cup Greek yogurt. Keeps me full all morning. Report
Those breakfast suggestions have too many calories for me.
Scrambled tofu & a veggie sausage works for me. I do far better on a breakfast with lots of protein. It would be nice to see options that are easier on the arteries. Pork, cheese and eggs? Really? Report
All the talk of egg substitutes vs whole eggs. Well the sub is just the egg whites. So two egg whites equal 34 calories vs two whole eggs equal 140 calories do the math. Sometime I want some yellow ( which is the FAT of the egg) so I go one whole and one egg white...87 calories. Whites are 17 calories each. Find what works for you both mentally and physically. Report
I have definitely found that eating protein in the morning fills me up for longer and reduces my appetite for the day in general. It seems to me though like there is way more food that I can eat at breakfast in the 3 suggested options. Report
My favorite is eggs, eggs, eggs! Just 2 eggs, then I add a little salt & pepper; sometimes I like to add fresh spinach or red peppers. Love it whether I microwave it or fry it in a little coconut oil. It's a great go to. I eat w/ fruit (strawberries or grapes this morning). In 2 hours or so, I'll have some cottage cheese or a green drink w/ kale, banana, agave.. if I get hungry. Two eggs usually will last me all morning though. Thank you for asking. Happy Sparking! Love it here btw! Report
Egg substitute? I'm with the others. Egg sub is not whole food and not as healthy as a real egg. Isn't the idea that egg yolks are bad a bit antiquated by now? Report
Going to be putting this on my regular grocery list for the month. Report
Great recipes, I am definitely going to try them soon! Report
I take one egg, cheese, green pepper and onion on a piece of wheat bread or sometimes just the egg. Report
How about fish (salmon, trout, smoked haddock, mackerel or kippers) and egg on toast with mushrooms and baked beans and a drink of milk, tomato or fruit juice? Suitable for vegetarians but not vegans, low cholesterol and calories and definitely high protein! suitable for a breakfast , lunch or supper when you want something healthy but quick. Report
I would be suprised if a study funded by the National Pork Board and the American Egg Board—Egg Nutrition Center would have a different conclusion.
In having said that, protein does cause higher satiety. Report
I keep a box of chopped red and green pepper and scallions in the frig. I gently saute the vegetable in one small skillet and then cook the egg sub in another using olive oil spray. Sometimes add a crumbled turkey sausage to vegies and/or a slice of fat free cheese to the cook egg sub. Serve on a low cal whole grain muffin. Of course a side of melon/fruit/orange. It tasty and filling. Report
My absolute favorite high protein breakfast is two large eggs scrambled with chopped fresh grape tomatoes, spinach, and sweet vine peppers (a total of about 1/2 cup of vegetables). I sprinkle a little shredded cheese and stuff it in to a type of pita I get at Costco that has chia seeds in it. I have a cup of Soy milk with it. Report
Egg substitute is nothing more than egg whites, so down the drain goes all the cholesterol and 90% of the calories. Better in the waste than on the waist!! Happy Easter everyone! (I've referred many people to SP but this is my first post!) Report
I hate egg substitute i would like to have a real egg Report
Mix turkey or veg sausage crumbles into scrambling eggs. Report
Now that I am eating the Paleo way, protein for breakfast is a must for me. I was already on a high protein diet so eggs, meat for breakfast appeal to me. No cereal, grains. No egg substitute. Real organic food. No altered, preserved food. Egg omelets are a favorite, can add so many different ingredients . Report