Mornings can be hectic and grabbing a bagel or granola bar for breakfast can be an all-too-common occurrence. But eating high-carb, low-protein foods can result in a blood sugar spike followed by a mid-morning energy crash nobody wants.
To avoid that roller-coaster ride, studies have shown that eating a high-protein breakfast helps prevent body fat gain, increase weight loss, reduce cravings and hunger hormones and even decrease the temptation to snack at night. According to these studies, people reap the most benefits when breakfast includes about 30 grams of protein.
Consuming 30 grams of protein first thing in the morning prevents a mid-morning blood sugar crash and keeps your metabolism humming all day. It also helps build lean muscle mass, which means the more muscle you have, the more calories you burn sitting at your desk.
To help you visualize what a breakfast with 30 grams of protein looks like, we’ve put together six breakfast ideas, ranging from sweet to savory, each with about 30 grams of protein.