Protein breakfast: 20 ideas to lose weight and build muscle

There are certainly as many variations of breakfast as there are cultures. From coffee to smoothies, jam toast, oatmeal and other cereals, sausage potatoes, ham or salmon!

We are not going to enter the debate of whether it is essential to eat or not in the morning. But it is important to have a protein breakfast when you care about this first meal of the day.

As you will discover, the work done by proteins in the body is phenomenal and essential. They are ESSENTIAL for maintaining good health. They are also essential when you need to lose weight.

Testoprime

Protein and weight loss

Adding this macronutrient to your diet is an effective way to lose weight. So, you might as well start your day with an ideal breakfast. 

To eliminate fat, you need to consume fewer calories than you burn in a day. This is called creating a caloric deficit, a practice based on the scientific principle of thermodynamics

The main benefits of protein in this process are that it increases the number of calories you burn since it :

  • Increase the metabolic rate (number of calories burned at rest).
  • Reduce appetite.

Increased metabolism

All foods temporarily cause an increase in metabolism as the body must provide energy to digest, absorb and process them. 

However, proteins require more energy to be metabolized (30%) than carbohydrates (10%) and lipids (4%).

So for the same number of calories, protein in the morning uses more energy than a slice of bread or pancakes, which helps you lose weight more easily.

Reduced appetite

Eating protein impacts the amount of food consumed in a day. Why is this?

Because they reduce the level of ghrelin, a gastric hormone that stimulates hunger, and increase the level of peptide, a hormone that acts on the feeling of satiety. 

According to one study conducted in 2015, all participants who ate a breakfast with 21% of protein had a decrease in hunger and an increase in satiety. This was not the case for participants who had a breakfast with only 4%. 

Your protein breakfast will, therefore, require more calories to be metabolized and will make you feel full, postponing the next meal. The appetite hormone will also tend to regulate, eliminating cravings or obsessive eating behaviors. 

Another significant benefit is that you will lose fat, but not muscle. This is especially true if you are doing a resistance sport, such as weight training, while reducing your caloric intake.

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20 Protein Breakfast Ideas

varied protein breakfast

Are you one of those people who need a boost to think about something other than toasted biscotti or pancakes covered in jam or maple syrup with a big bowl of coffee?

So skip the next subheading and get inspired by the ideas that follow.

Rather than turning to sugary breakfasts, the first tip is to build the first meal of the day around protein. You can often add tasty ingredients such as red fruit, banana or dark chocolate. Savory lovers can turn to fresh spinach, tomatoes and seeds. Always enjoy your food!

The top of the line remains the egg. The recipes are numerous, so don't hesitate to vary.

Here are 20 great protein sources to start your day off right:

  • Whole eggs (you can take more whites than yolks)
  • Lean pork or chicken sausage
  • Poultry ham
  • Turkey Bacon
  • Black beans
  • Greek yogurt and cottage cheese (no sugar added)
  • Fresh or hard cheese
  • Nut butter, peanut butter
  • Almonds, pistachios, cashews
  • Edamame (steamed soybeans)
  • Protein powder (to be used for a shake or a yogurt)
  • Raw whole cow or goat milk
  • Cashew or coconut milk for the lactose intolerant
  • Amaranth
  • Quinoa
  • Oatmeal as in porridge
  • Spelt (to be included in the composition of pasta)
  • Tofu (in small dices to add to your dishes or yogurt)
  • Ezekiel bread (make your own if you can't find it in stores)
  • Pumpkin seeds (can be added to all your preparations)

If you are really short on time, opt for protein powders without flavors or additives. You can choose between whey, vegetable powders (pea, rice, hemp, etc.), egg white. You can even simply mix them into your coffee.

Visual
Vegan Protein 3K Shake 1 Kg neutral taste - Protein Powder
NutriZing Organic Pea Protein Powder - Protein 80% -...
BodyMe Organic Vegan Protein Powder Mix | Raw Maca Cinnamon | 1kg |...
Description
Vegan Protein 3K Shake 1 Kg neutral taste - Protein Powder
NutriZing Organic Pea Protein Powder - Protein 80% -...
BodyMe Organic Vegan Protein Powder Mix | Raw Maca Cinnamon | 1kg |...
Our opinion
Protein from 3 vegetable sources without additives
Vegan organic pea protein for your dishes, coffees and desserts
A combination of 3 vegetable proteins, maca, cinnamon and turmeric
Our rating
4,5/5
5/5
5/5
Current price
27,99 €
21,47 €
34,00 €
Click for more information
Visual
Vegan Protein 3K Shake 1 Kg neutral taste - Protein Powder
Description
Vegan Protein 3K Shake 1 Kg neutral taste - Protein Powder
Our opinion
Protein from 3 vegetable sources without additives
Our rating
4,5/5
Current price
27,99 €
Click for more information
Visual
NutriZing Organic Pea Protein Powder - Protein 80% -...
Description
NutriZing Organic Pea Protein Powder - Protein 80% -...
Our opinion
Vegan organic pea protein for your dishes, coffees and desserts
Our rating
5/5
Current price
21,47 €
Click for more information
Visual
BodyMe Organic Vegan Protein Powder Mix | Raw Maca Cinnamon | 1kg |...
Description
BodyMe Organic Vegan Protein Powder Mix | Raw Maca Cinnamon | 1kg |...
Our opinion
A combination of 3 vegetable proteins, maca, cinnamon and turmeric
Our rating
5/5
Current price
34,00 €
Click for more information
ALSO READ:  Casein or Whey - Which protein powder to choose in 2022

In a nutshell

Admit that starting the day by combining the pleasure of eating and food rebalancing is rather tempting! The key idea is that it is an effective method for losing weight while maintaining muscle mass.

By partially replacing carbohydrates and fats with protein, you reduce the hunger hormone and increase several satiety hormones.

You also use more calories to metabolize than if you were eating other macronutrients. It may take you a little longer than usual to make breakfast, but it's worth it...

Ideal and healthy breakfast

high protein breakfast

The 100,000 existing proteins are long chains composed of only 22 different amino acids.

A typical protein is composed of at least 150 amino acids with a unique arrangement. Much like the hundreds of thousands of words that exist in every language are made up of only an alphabet of about 20 letters.

Amino acids are the structural components or building blocks of our cells and tissues. They are also used for many enzymes, hormones and active proteins secreted by immune cells. 

Their continuous repair and replacement requires a continuous supply of amino acids. This means that the body must be continually supplied with the 9 that it cannot produce.

Note: the 9 essential amino acids are found in foods of animal origin, but not always in plant sources. This is why, when following a vegetarian or vegan diet, you must always combine several foods to obtain all the essential amino acids. For example, rice should be combined with beans.

Protein is essential for cell and tissue growth. Adequate intake is particularly important during periods of rapid growth such as childhood, or increased demand such as during pregnancy, breastfeeding or strenuous physical activity.

It is impossible to talk about all the work and benefits of proteins, because they are numerous and the functions performed by each amino acid that compose them are also multiple. And yes, amino acids are multitaskers.

Here is some evidence of this:

Isoleucine

For example, isoleucine alone is involved in : 

  • Wound healing
  • Immunity
  • Regulation of blood sugar
  • The production of hormones

And if you're not yet convinced of the need for protein in your menus, look at the good work some essential amino acids do for you:

Histidine

Histidine plays a role in the production of gastrin, an enzyme that allows the digestive system to function properly.

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Meat, poultry, fish, dairy products and some grain products such as rice, wheat and rye are foods that contain it.

Methionine

Methionine allows T cells to grow and multiply when an antigen is identified.

Foods rich in this amino acid include turkey, beef, fish, tofu, milk, nuts, beans and quinoa, among others.

Lysine

Lysine is necessary for the formation of collagen, a protein involved in the structure of skin and bones. 

The body finds it in many protein foods such as red meat, parmesan cheese, eggs, sardines, fish, and fish oil. spirulina and fenugreek seeds.

Leucine

In addition to the fact that several amino acid-related molecules activate skeletal muscle function, some amino acids, including leucine, are used directly as oxidizable fuels during exercise.

Good levels of leucine are found in chicken, beef, tuna, cheese and pumpkin seeds.

Tryptophan

The brain needs rest to meet the demands of all body functions. Tryptophan is converted into a molecule that is used to make serotonin, which influences sleep and mood. It also participates in the production of melatonin, a hormone involved in the sleep-wake cycle.

Many protein foods are good sources of tryptophan, but poultry, shrimp and crab are particularly good sources.

And others...

There are also several classes of so-called transport proteins. Each of these transports a particular class of molecules, such as ions (sodium, potassium, calcium), sugars or amino acids. In this way, all the cells in the body receive what they need to live or repair themselves.

High Protein Breakfast - Conclusion

Build, repair, transport, assist. The work of proteins in the body is phenomenal. Fortunately, all this work is done without you being aware of it.

And your role?

Your mission is to maintain a healthy diet with adequate protein intake. 

To make your work complete, don't forget to vary your diet. For example, add fresh fruits and vegetables with your breakfast or at other times of the day. This will ensure that you are getting good nutrition with enough fiber, vitamins, minerals and antioxidants. 

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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