Three High-Protein Breakfasts to Boost Weight Loss


By: , SparkPeople Blogger
  :  129 comments   :  341,898 Views

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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  • 129
    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. - 6/28/2016   10:55:58 AM
  • 128
    I would be eating all my protein in one meal.. - 6/28/2016   6:50:27 AM
    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). - 6/27/2016   9:37:07 PM
    I'm a vegetarian so I can't eat any of these recipes. - 6/27/2016   6:34:36 PM
  • 125
    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. - 6/27/2016   6:25:19 AM
  • 124
    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. - 3/29/2016   11:25:07 AM
  • 123
    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! - 9/5/2015   11:09:38 AM
  • 122
    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! - 9/4/2015   11:36:25 PM
  • 121
    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. - 7/5/2015   8:51:27 AM
  • 120
    Those breakfast suggestions have too many calories for me.
    - 5/7/2015   3:01:15 AM
  • 119
    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? - 4/17/2015   7:11:31 AM
  • 118
    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. - 12/10/2014   7:05:59 AM
  • 117
    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. - 8/28/2014   7:13:25 AM
  • 116
    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! - 7/7/2014   10:26:40 AM
    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? - 4/25/2014   1:17:02 PM
    Going to be putting this on my regular grocery list for the month. - 6/21/2013   11:24:27 AM
  • 113
    Great recipes, I am definitely going to try them soon! - 6/10/2013   4:55:02 PM
    I take one egg, cheese, green pepper and onion on a piece of wheat bread or sometimes just the egg. - 5/21/2013   8:18:31 AM
  • 1954MARG
    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. - 5/20/2013   8:39:56 AM
    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. - 5/12/2013   6:27:21 AM
  • 109
    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. - 4/23/2013   7:03:29 AM
  • 108
    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. - 4/1/2013   10:50:55 PM
    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!) - 3/30/2013   8:46:33 AM
    I hate egg substitute i would like to have a real egg - 3/28/2013   12:15:23 PM
  • 105
    Mix turkey or veg sausage crumbles into scrambling eggs. - 3/27/2013   11:49:21 PM
  • 104
    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 . - 3/9/2013   10:56:28 AM
  • 103
    I make an open-faced egg sandwich with one egg, a slice of American cheese, and half of a whole wheat English muffin. I love it! - 3/1/2013   6:48:24 AM
  • 102
    I agree but why egg substitute and not good old egg! - 2/27/2013   5:39:53 AM
  • 101
    Thanks for the ideas?
    However, if I'm going to eat eggs, I would far rather eat eggs, and not some sort of substitute.
    I do believe that a couple of eggs at breakfast can indeed be a help to starting the day and to keeping hunger pangs at bay.

    I'd just like a bit more practicality, especially in my new low-finance situation - aka newly very limited available cash for shopping of any sort. - 12/17/2012   5:07:40 PM
  • 100
    I copied the ratios and I'll try to figure out a meal I'd actually eat. I'm sure I can find a high fat vegetarian breakfast that is 25% protein. - 12/16/2012   10:20:50 PM
  • 99
    I love Fage 2% or 0% with fruit or sugar free grape jelly, or smeared on a flat out flatwrap.

    Baking chopped apples with cinnamon and sweetener then cooking for 2 minutes, cooling, and then fage on top: baked apple pie - 12/16/2012   7:12:16 PM
  • 98
    my favorite is a Whole Wheat waffle (Nutra-Grain works well) w/ a sugar-free vanilla yogurt and fruit. protein, carbs, dairy, fruit...yum. - 1/4/2012   11:43:17 PM
  • 97
    Broccoli and cheese omelet works great for me. Another low carb option is a cup of full fat cottage cheese with blueberries and almonds. It is not animal product free but it is not eggs for those of you who do not eat/like eggs. - 7/13/2011   2:00:14 PM
  • 96
    My favorite: One slice of whole grain toast with a slice of cheddar, piled with slices of tomato, broiled. And when there is bacon I will put a slice on top. Yum and substantial, no sugar roller coaster.
    - 7/10/2011   7:03:18 AM
  • 95
    Thanks for all the ideas !! They all sound delicious and healthy. Great way to start the day - 6/28/2011   10:31:47 AM
  • TENS_ACE52
    I haven't read thru all the feedback, but routinely use tofu as a substitute for scrambled eggs. I use a couple recipes called scrambled eggs(using tofu)...I have even replaced an all time favourite of mine, egg salad sammiches with tofu salad is your friend to find the right tofu egg replacement. The protein is better, I believe?? Use cumin to give the colour factor but WOW... - 6/26/2011   7:10:20 PM
    There are some great breakfast sausages out there made of turkey - every bit as good as pork breakfast sausage and very low fat. For me, there's no replacement for a real egg on occasion. - 6/26/2011   5:02:22 PM
  • 92
    For all of you who were concerned about the eggs (not the actual vegetarians who are right in that each recipe included meat).... these recipes were using egg SUBSTITUTE not actual eggs. - 6/26/2011   2:48:05 PM
    These all sound yummy - 6/25/2011   7:26:11 PM
    Anything without eggs and (especially) meat? I'd love some good vegetarian ideas for a high protein breakfast. - 6/25/2011   6:47:18 PM
  • 89
    My favorite breakfast is an omlete made with fat free feta cheese, ground turkey (cooked the night before), and asapragus tips. I also have a cup of coffee with my whey protien powder (low carb) mixed with it.
    my sister is not an egg eater, so she usually does beans for breakfast (she will mash up pinto beans or whatever and eat them like oatmeal with a little splenda on them and drink her protien enriched coffee). - 6/25/2011   5:43:29 PM
  • 88
    some great ideas for beginners - 6/25/2011   5:22:34 PM
    @PumpkinPhD I agree... None are kosher and none are vegan either /pout - 6/25/2011   4:56:55 PM
  • AMNERIS1964
    If I eat a big breakfast, I will eat more during the day....I dont know why....may be Im the exception to the rule.....The less I eat in the morning the less hungry or anxious Im the rest of the day. - 6/25/2011   4:39:08 PM
  • 85
    My favorite low carb breakfast is a Santa Fe Breakfast wrap. I saute some chopped onion with roasted green chilies in a little olive oil and a couple of beaten eggs, top with some shredded cheese. Put in a low carb tortilla, top with a little salsa and roll up. If you are in a hurry, you can wrap it in foil and take it with you. - 6/25/2011   4:20:41 PM
  • 84
    2 Hard boiled eggs and and 1oz of sharp chedder cheese. Yum! Fills me up till noon.... - 6/25/2011   3:52:42 PM
  • 83
    Agree Beachnut13 and Redpeppers! - 6/25/2011   3:34:10 PM
  • 82
    I enjoy two hard boiled eggs - whites only - stuffed with 50 grams of smoked salmon and topped with fat free yogurt - half teaspoon each. Throw in a whole wheat english muffin and fresh berries and you get lots of protein, some carbs and very little fat. I also enjoy this if I have not been getting enough pro ten throughout the day. Filling, nutritious, and if you like smoked salmon, really yummy. - 6/11/2011   10:03:42 PM
  • 81
    these each sound yummy can't wait to try! - 6/11/2011   3:20:02 PM
  • 80
    1/2 c eggbeaters and 1 oz cheddar cheese, microwaved for 2 minutes with whatever fruit is in the fridge. - 6/9/2011   5:57:03 PM

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