That’s because research shows2 the body is more equipped to manage blood sugar and insulin levels after a carbohydrate-containing meal that’s high in protein. And then there is the long-term payoff. “Because of its blood-sugar-balancing effect, consuming adequate protein can help reduce risks of many health conditions whose roots lie in glycemic instability and inflammation related to that imbalance, such as diabetes3, cognitive decline4, and heart disease5, to name a few,” says Cording. A high-protein breakfast is equally important if you have specific health and fitness goals or you’re looking to support longevity and healthspan. Looking to put on some muscle? “Muscle growth needs regular protein, so incorporating extra protein into every meal feeds muscles,” says Mastela. And if your goals are geared toward longevity, she adds that protein is still your friend. “A healthy amount of protein at breakfast supports longevity both independently and as a precursor to other activities that support longevity—for example, skipping the midmorning sugar fix.” Try to get that morning meal in within 90 minutes of waking up. “This is a bit arbitrary, but really, you just don’t want to get your day going too far without some breakfast,” says Mastela. “Studies show that eating when you wake best supports longevity and a healthy circadian rhythm6.” Finally, don’t get too hung up on counting every last gram. “Sometimes the stress of measuring food and hitting specific number-based goals causes more inflammation in the body and thus is detrimental to health,” Mastala points out. “Rather, focus on just incorporating one to two healthy sources of protein into your meals.” Ready to get started? We’ve got you covered with these simple high-protein breakfast recipes that come personally recommended by health and nutrition experts. This make-ahead, vegetarian-friendly recipe has four to six servings with about 15 to 20 grams per serving (size dependent). Bonus: It heats up well for an easy, protein-rich breakfast on the go. With roughly 25 grams of protein per taco, this is a hearty breakfast that will keep your energy up all morning long. While the beef can ideally be made ahead of time, the rest of this breakfast comes together quickly. This recipe is high in protein because of the eggs, sausage, and cheese. Each burrito has roughly 25 grams of protein. The vegetables give an added boost of fiber and nutrients, and if you include sliced avocado as a topping, you’ll get some healthy fats as well. 5-minute turmeric and spinach tofu scramble (31 grams of protein per serving) PB and chocolate whipped protein oatmeal (27 grams of protein per serving) Chocolate protein shake, protein powder free (23 grams of protein per shake) Veggie breakfast sandwich (17 grams of protein per sandwich) Healthy pancake recipe (10 to 13 grams of protein per pancake) High-protein overnight oats (25 grams of protein per serving) Cottage cheese breakfast bowl (18 grams of protein per bowl) Smoked salmon scrambled eggs (17 grams of protein per serving) Turkey sweet potato hash (26 grams of protein per serving) Sweet potato and sausage frittata (37.5 grams of protein per serving)
