The Power of Breakfast: Boost Your Brain with the Most Important Meal of the Day

We’re all familiar with the saying, “Breakfast is the most important meal of the day,” and it turns out there’s more truth to this statement than you might think. The importance of breakfast really is undeniable, and breakfast may be just the thing you need to give your brain a boost in the morning. Why Is Breakfast Important? Research has shown that eating breakfast can have a significant impact on your cognitive abilities, including memory, alertness, concentration, and even mood. So, if you’re looking to boost your brainpower and start your day off on the right foot, don’t skip breakfast! How Breakfast Improves Cognition Here are some key areas where a morning meal has been shown to make a difference: 1. Memory Enhancement Have you ever had trouble remembering important information after skipping breakfast? Well, there’s a scientific reason behind it. Eating a nutritious breakfast can enhance your memory and improve your ability to retain information. A study conducted at the University of California found that participants who ate breakfast performed significantly better on memory tests compared to those who skipped the morning meal. 2. Alertness and Focus Ever find yourself struggling to stay focused and alert during that early morning meeting? A hearty breakfast can help you combat that mid-morning slump. By providing your brain with the necessary fuel, breakfast can increase your alertness and improve your ability to concentrate. Research conducted at the University of Leeds found that people who ate breakfast had better attention and concentration throughout the morning compared to those who skipped it. 3. Mood Enhancement We’ve all experienced those grumpy mornings when everything seems to go wrong. But did you know that skipping breakfast could be a contributing factor to your bad mood? Eating breakfast can help stabilize your blood sugar levels, which can help improve your mood and reduce feelings of irritability. So, if you want to start your day on a positive note, don’t forget to fuel up with a nutritious breakfast. 4. Cognitive Performance When it comes to cognitive performance, breakfast can be a game-changer. Research has consistently shown that folks who eat breakfast perform better on cognitive tasks, such as problem-solving and decision-making. A study published in the journal Appetite found that participants who ate breakfast demonstrated faster and more accurate responses on cognitive tests compared to those who skipped their morning meal5. The Perfect Breakfast for a Brain Boost So, what makes the perfect morning meal? Surely, it’s not sugary cereal or processed bread lathered with store-bought jelly. (We know you know this!) Nope, the key components to include when dishing up a breakfast that will supercharge your brain: 1. Protein Power Including protein in your breakfast is essential for optimal cognitive function. Protein-rich foods, such as eggs, Greek yogurt, and nut butter, provide essential amino acids that help build neurotransmitters involved in cognitive processes. These neurotransmitters play a crucial role in enhancing memory and concentration. 2. Complex Carbohydrates While it’s important to include protein in your breakfast, don’t forget about complex carbohydrates. Foods like whole grains, and fruit, which provide fiber, help stabilize blood sugar, the brain’s primary source of energy. By choosing complex carbohydrates over sugary cereals or pastries, you’ll ensure a sustained release of energy throughout the morning, keeping your brain fueled and focused. 3. Bonus Brain-Boosting Nutrients Certain nutrients have been found to have a positive impact on cognitive function. Incorporating foods rich in omega-3 fatty acids, such as salmon or flaxseeds, can support brain health and improve memory. What’s more, antioxidants found in fruits and vegetables, like blueberries and spinach, have been linked to better cognitive performance and a reduced risk of age-related cognitive decline. Quick and Easy Breakfast Ideas We’re all pressed for time—especially in the mornings—so here are some quick and easy breakfast ideas you can turn to again and again. Avocado Toast: Top sprouted grain toast with mashed avocado, a sprinkle of sea salt, and a drizzle of olive oil. Add a poached egg for an extra protein punch. Or try this Avocado Toast with Roasted Zucchini and Corn for a fun twist. Greek Yogurt Parfait: Layer Greek yogurt, berries, and granola in a glass for a delicious and nutritious breakfast on-the-go. Veggie Omelet: Whip up a protein-packed omelet loaded with your favorite vegetables for a satisfying and brain-boosting meal. Our Western Omelet recipe is a favorite, and so is this yummy Cottage Cheese Omelet.  Overnight Chia Pudding: Combine chia seeds, almond milk, and your choice of sweetener in a jar. Let it sit overnight and enjoy a creamy and nutritious breakfast in the morning. This Yerba Mate Pumpkin Spice Chia Pudding recipe is a runaway hit with our Become a Nutrition Coach students and the Nutritious Life staff.  Remember, breakfast doesn’t have to be complicated or time-consuming. With a little planning and creativity, you can start your day off right and reap the brain-boosting benefits of a well-balanced morning meal. Make Breakfast a Priority The bottom line here? Breakfast truly is the most important meal of the day, especially when it comes to boosting cognitive function. From mood, to memory, to focus, to performance, fueling your brain with a nutritious breakfast can make all the difference. So, next time you’re tempted to skip breakfast, remember the power it holds and start your day off on the right foot. Give your beautiful brain the fuel it needs to shine! Next Steps to Living a Nutritious Life While breakfast is very important, as we’ve just learned, it’s only one part of living a nutritious life. There’s so much magic behind the way food impacts your brain we’ve developed a course all about it. Check out Brain Food: Intro to Nutritional Psychiatry to learn how to supercharge your brain, elevate your mental well-being, and feel 10x smarter.  Ready to go all in and make nutrition and wellness your job or side hustle? Join our Become a Nutrition Coach Master Certified Program and inspire the next generation of healthier, happier people across the

The Link Between Breakfast and Weight Loss

How Breakfast Can Balance Hormones and Help You Shed Extra Pounds Despite the fasting-fueled popularity of skipping breakfast, the first nosh of the day is still the undefeated champ of meals—for many people. It’s not just a fuel-up, it’s critical for weight loss and balancing hormones. Don’t believe it’s that powerful? Grab a matcha and let’s dive into the research! The Scientific Link Between Breakfast Habits and Weight Loss Success The National Weight Control Registry (NCWR) is a treasure trove of information about successful weight loss and maintenance. It tracks individuals who have lost a significant amount of weight and kept it off for at least 5 ½ years. One fascinating finding: the correlation between breakfast habits and weight loss success.  A comparison between the obesity rates in America and Germany further highlights the importance of breakfast. In America, the percentage of obese adults is 26.1%, while in Germany, it is only 13.7%. One contributing factor to this disparity is the difference in breakfast consumption habits. Over 75% of Germans eat breakfast every day, whereas only 44% of Americans do.  In the NWCR study, a whopping 78% of participants who successfully lost weight ate breakfast. The Role of Thermogenesis in Weight Management But why is breakfast so crucial for weight management? To understand this, let’s take a closer look at what happens when you skip breakfast. Many people believe that forgoing the first meal is an easy way to save calories. But that’s a flawed strategy on two counts: It can backfire, causing you to get too hungry and eat more later in the day.  But also, when you skip breakfast, you miss out on initiating the process of thermogenesis. Imagine your body as a car idling in the driveway. Without breakfast, the car remains idle, not going anywhere. Stalling thermogenesis programs your body to run on fewer calories throughout the day. Consequently, your metabolism slows down, making it inefficient for your body to burn calories while you go about your daily activities. Moreover, it signals to your body that it is in a state of “starvation.” Your body enters a mode where it conserves energy and holds onto calories. It’s like telling your body, “Don’t burn too much energy because I don’t know when my next meal will be.” The Hunger Factor: Breakfast, Overeating, and Metabolism Hunger is a natural signal that your body needs energy. It indicates that your body has utilized the fuel from your previous meal and requires more sustenance. Skipping breakfast, however, can lead to excessive hunger later in the day, which often results in overeating. Sound familiar?  Picture this: it’s lunchtime, and you haven’t had anything to eat since the previous night. You feel famished and end up indulging in an extra-large lunch. After all, you tell yourself, you saved calories by skipping breakfast, right? Unfortunately, this mindset can lead to consuming more calories overall than if you had started your day with a thoughtful breakfast. One more thing: large meals do not boost your metabolism or have the same thermogenic effects as smaller, more frequent meals. When you skip meals, your metabolism doesn’t reach its maximum potential, and you end up eating more.  Research conducted in London supports these findings. The study revealed that people who skipped breakfast were more inclined to find higher-fat and higher-calorie foods appealing later in the day. It concluded that fasting mode actually increases hunger, making it harder to resist unhealthy food choices. The Role of Breakfast in Balancing Hormones Breakfast not only impacts weight management but also plays a crucial role in hormone regulation. In particular, Ghrelin, often referred to as the hunger hormone, is responsible for signaling hunger. When you fast or restrict your energy intake, ghrelin levels rise—hence, you feel even hungrier. The fix? Studies have shown that even a light breakfast consisting of carbohydrates, protein, and fat can significantly reduce ghrelin levels. This is why you stop feeling hungry after a nutritious meal. Ghrelin seems to respond most to breakfasts high in protein or quality carbohydrates, such as sprouted grain toast with a spoonful of peanut butter. On the other hand, breakfasts high in unhealthy fat, like a fried donut, have a lesser impact on ghrelin levels.  By consuming a nutrient-dense breakfast, you can keep your hunger hormones in check and prevent excessive hunger throughout the day. This can lead to better control over your food choices and help you maintain a healthy weight. RELATED: How To Increase Metabolism By Simply Eating Breakfast The Breakfast Blueprint: Tips for a Healthy and Satisfying Morning Meal So how do we use the science to decide what to put on our breakfast plates?  Consider these guidelines for creating a healthy and satisfying morning meal: 1. Prioritize nutrient-dense foods: Choose foods that provide a balance of high fiber carbohydrates, high quality protein, and healthy fats. Incorporate whole grains, lean proteins, fruits, vegetables, and nuts that are loaded with antioxidants and fiber into your breakfast options. 2. Opt for quality carbohydrates: Focus on carbohydrates that offer sustained energy, such as whole grains, oatmeal, and quinoa. Avoid highly processed and sugary cereals or pastries, as they can lead to energy crashes and increased hunger later on. And, make sure to pair these carbs with protein for a more balanced meal and better blood sugar control. 3. Include protein: Protein is essential for keeping you satisfied throughout the morning. Incorporate protein sources like eggs, Greek yogurt, cottage cheese, or plant-based options like tofu or tempeh. 4. Don’t forget healthy fats: Healthy fats, like those found in avocados, nuts, and seeds, are crucial for hormone production and satiety. Sprinkle some chia seeds on your yogurt or add sliced avocado to your whole-grain toast. 5. Plan ahead: Prepare breakfast options in advance to save time in the morning. Overnight oats, egg muffins, or smoothie packs can be a convenient and nutritious way to start your day. 6. Listen to your body: Everyone’s breakfast preferences and needs are different. Pay attention to how different

10 High-Protein Breakfast Recipes to Power Your Mornings

Getting enough protein in the morning can set you up for a productive day filled with great food choices, and that doesn’t mean you’ve got to eat scrambled eggs every single a.m.

3 High Protein Breakfasts You Can Make in Under 5 Minutes

Breakfast to many, can feel like a cruel daily challenge created just to test you and make sure you’re really going to conquer that day. It needs to be quick. It needs to be made of real foods. And, it needs to be high in protein? Plus, you’ve got to do all of this while packing your gym bag, doing a morning meditation, packing lunches in star shapes for littles, signing permission slips, remembering to hit send on your Amazon Fresh order? We. Get. It.  And, you got this. Protein at breakfast is important because protein provides satiety through the morning, helps manage blood sugar, aids in preventing muscle loss and may help prevent overeating later in the day.  Here are 3 high protein breakfasts that won’t take too much time or effort, and will keep you going to actually conquer that day of yours. We also included a little grocery list so you can keep the items needed for these 3 meals on hand at all times—no excuses to not start that day right.   View this post on Instagram   A post shared by Keri Glassman MS, RD, CDN (@keriglassman) 3 High Protein Breakfasts You Can Make in Under 5 Minutes Sourdough Toast with Hard Boiled Eggs Ingredients: 1 slice sourdough bread, toasted Drizzle of olive oil 2 slices of a large tomato 2 hard boiled eggs, sliced Salt and pepper 2 organic Applegate Farms chicken sausages Directions:  1. Top toasted bread with drizzle of olive oil, tomato slices, eggs, salt and pepper.  2. Cook sausages according to package and serve on the side. Side note: If you just loathe hard boiling eggs, you may want to invest in a cooker. Here’s our favorite. Cottage Cheese with Granola Ingredients: 1 cup cottage cheese such as Good Culture ¼ cup grain free granola such as Grandy Organics Cinnamon Directions: 1. Top cottage cheese with granola and add dash of cinnamon. Chocolate Cherry Smoothie Ingredients: 1 cup plain kefir 1 scoop chocolate protein powder ¾ cup frozen tart cherries 1 cup spinach  Directions: 1. Blend all ingredients together and drink up! 2. If you’re a newbie to smoothies, we love this blender to get you going.  Grocery List: Sourdough bread Eggs Tomato Spinach Cottage Cheese Kefir Granola (higher protein, lower sugar option) again we chose  Grandy Organics here Chocolate protein powder Frozen tart cherries Applegate Farm sausages (or other organic option) Cinnamon Olive oil (Image: Shutterstock)

35 Simple Ways to Get Protein in at Breakfast if You Don’t Eat Eggs

Starting your day with adequate protein is a must. For one, the macronutrient keeps us satisfied for a long time, which lowers our risk of getting hangry and overeating later in the day. Eating enough protein is also important for maintaining lean muscle mass, supporting immune function and balancing our blood sugar levels. Wondering how to get protein on your breakfast plate apart from eating an omelet every day? We’ve got you covered. Read on for 35 (yes, 35!) high-protein breakfast foods that aren’t eggs. 1. Hemp Seeds We love that hemp seeds pack a serious punch of plant-based protein. Just 3 tablespoons of hemp seeds deliver 9 grams of protein. Add them to your a.m. smoothie or oatmeal. 2. Greek Yogurt All yogurt serves up protein, but strained options like Greek yogurt or Icelandic skyr are the highest in protein. Opt for an unsweetened version to avoid added sugars, then incorporate your own natural sweeteners, like fresh fruit and cinnamon. You’ll get more than 20 grams of protein per one-cup serving, depending on the brand. Not a huge fan of Greek yogurt straight up? Use it in a recipe, like our Healthy Protein Banana Bread instead. 3. Cow’s Milk Dairy often gets a bad rap, but it’s a nourishing source of key nutrients such as potassium, calcium and protein for those who tolerate it well. Bonus points if you’re able to buy organic or grass-fed dairy. Add it to oatmeal, or keep it old school and drink it straight up out of a glass. 4. Chia Seeds Talk about small but mighty. Chia seeds offer heart-healthy omega-3 fatty acids as well as plant protein. Two tablespoons of chia seeds contains 4 grams of protein, about two-thirds the amount you’ll get from one egg. Sprinkle them on your smoothie or make our Yerba Mate Pumpkin Spice Chia Pudding for a cozy, creamy treat. 5. Black Beans Packed with soluble fiber, beans are the perfect pick for those looking to kick start digestion first thing in the morning. Sauté 1/2 cup of black beans into a spicy tofu scramble for a protein boost. 6. Quinoa Quinoa is the perfect whole food swap for ultra-processed breakfast cereals. One cup of cooked quinoa contains about 8 grams of protein—and, unlike most cereals, no added sugars. RELATED: Banana Quinoa Breakfast Cups 7. Tofu Looking to switch up your usual egg scramble? Try tofu. We love sautéing crumbled tofu with colorful veggies such as bell peppers, onions and spinach for a high-protein, egg-free breakfast. Don’t forget to add anti-inflammatory spices such as turmeric, black pepper, cumin and garlic. 8. Nut Butter Nut butters hold a special spot in our hearts. Whether you’re a PB lover or an almond butter addict, opt for natural nut butters made from just one ingredient: nuts. One serving (which is 2 tablespoons) can put about 8 grams of protein on your plate. Don’t miss these 12 Mouth-Watering and Good-For-You Peanut Butter Recipes. 9. Walnuts Rich in heart-healthy omega-3s, walnuts are the perfect combination of good-for-you fats plus protein. Sprinkle them on top of your Greek yogurt or oatmeal for a high-protein start to the day. 10. Hummus Give cream cheese a rest and spread hummus on a sprouted-grain English muffin instead for a savory, protein-packed addition to your morning. Here are The 5 Healthiest, Tastiest Hummus Brands. 11. Collagen Peptides Collagen peptides are broken down so they’re easier for your body to absorb. While there’s no guarantee that collagen will bring you younger-looking skin stat, there’s no doubt that it’s a solid source of protein. Try this Beauty Boosting Berry Collagen Smoothie. RELATED: Why You Want to Eat These Beauty-Boosting, Collagen-Rich Foods, Starting Today! 12. Whey Protein Powder If you’re pressed for time in the morning, a protein shake is the easiest way to get in 20+ grams of protein stat. Here are the 8 Best Protein Powders, including whey protein powder. 13. Soy Milk Of all the alternative milks, soy milk tends to be the highest in protein. One cup of soy milk can serve up an impressive 8 grams of protein, the same amount as a glass of cow’s milk. 14. Tempeh Not only is tempeh a source of gut-friendly probiotics, but it’s also packed with plant-based protein. We love experimenting with new options, like a tempeh breakfast hash or tempeh bacon. Not familiar with the ingredient? Check out our guide to tempeh here. 15. Chicken Sausage While we generally recommend reducing your intake of processed meats, sometimes a breakfast sausage craving comes on strong. When that happens, opt for a leaner and organic version, such as chicken sausage, and pair it with a fiber-rich side, such as sautéed or roasted root veggies, for a balanced breakfast. 16. Turkey Bacon If tempeh bacon isn’t for you, try turkey bacon (in moderation). Just make sure there are no added nitrates and nitrites. One 2-ounce serving can provide 17 grams of protein, per the Cleveland Clinic. 17. Smoked Salmon Smoked Salmon Toast is another stellar way to start the day with omega-3s. Just be sure to meet your a.m. water goals (think: one glass of H2O pre-coffee and one glass with breakfast) since smoked salmon is high in sodium. 18. Cottage Cheese Real talk: cottage cheese is underrated. It’s tasty, it’s versatile, and it’s a great source of protein. Just one 1/2-cup serving can provide about 12 grams. Go the savory route with a drizzle of olive oil, diced cucumbers and a couple crumbled pita chips on top, or keep it sweet with fresh fruit, cinnamon and a bit of raw honey. 19. Oats Oats on their own aren’t high in protein, but you can easily prep a batch of overnight oats or oatmeal with high-protein ingredients added to the mix, such as Greek yogurt, collagen peptides, or hemp seeds thrown in. Don’t miss these 3 Creative, Delicious Ways to Dress Up Overnight Oats using high-protein ingredients, such as chia seeds and macadamia nuts. 20. Protein Pancakes Classic pancakes

20 Healthy Breakfast Sandwich Recipes to Start Your Morning Right

Some mornings a fresh green smoothie hits the spot, and some mornings—not so much. On these mornings, nothing but a hearty breakfast you can bite your teeth into will work. Enter breakfast sandwiches. The breakfast classic can get a bad rap for being loaded with butter, cheese and bacon and one that leaves you feeling overstuffed and weighed down. But that’s not the kind of breakfast sandwich we’re talking about here. With whole grain bread, lean protein and lots of veggies, breakfast sandwiches can be the ultimate tasty, nourishing balance of fiber, protein and healthy fats to keep you full and fueled all day long. Plus, they easily fit into your hand, so you can have a savory, veggie-packed breakfast on-the-go. RELATED: 10 Healthy Breakfasts You Can Make In 10 Minutes or Less Start your day off right and give these bursting with flavor and nutrients breakfast sandwiches a try. 20 Healthy Breakfast Sandwich Recipes Easy Cheesy Eggwich No cooking skills required for this one. Toast fiber-rich sprouted grain bread, layer on cottage cheese and add a hard-boiled egg for a super simple, healthy and protein-packed breakfast.  Egg Breakfast Pita with Feta and Spinach Whole wheat pita pockets mean extra space to load up on nutrient-dense veggies. This Mediterranean-inspired breakfast sandwich packs in a flavorful and healthy combo of scrambled eggs, feta cheese, avocado and tomato.  Make Ahead Freezer Veggie Breakfast Sandwiches No more skipping breakfast or drive throughs with these make ahead freezer breakfast sandwiches. Meal prep these filling and veggie-packed sandwiches and then simply reheat for an on-the-go breakfast that will keep you fueled all morning long. Best Breakfast Burrito It’s everything you want in a breakfast burrito and more. With scrambled eggs, spicy potatoes, spinach, avocado, black beans, pico de gallo, and cilantro, this breakfast option is bursting with flavor and nutrients. Trust us, your stomach won’t be growling before lunch with this one.  Vegan Tofu Egg Sandwich Whether or not you follow a plant-based diet, you’re going to love this crave-worthy breakfast sandwich. Tofu seasoned with garlic, onion, and turmeric provides delicious savory flavor and tons of plant-based protein. Just add whatever toppings you have on hand like avocado, tomato, and spinach for an easy, versatile and satisfying breakfast. Smoked Salmon Sandwich Skip the bagel shop lines and make this healthier lox breakfast sandwich with fiber-rich sprouted grain bread and protein-rich cottage cheese. Lemon, capers, and fresh dill add next-level flavor.  Spinach Avocado Breakfast Quesadilla Quesadillas for breakfast? Yep, it’s a thing. Protein-rich scrambled eggs are combined with cheddar cheese, avocado, iron-rich spinach, and hot sauce in a whole wheat tortilla for a decadent yet healthy breakfast. Microwave Egg and Vegetable Breakfast Sandwich Short on time? You just need 1 minute to spare with this microwave-egg hack. Pile onto a whole wheat English muffin with some cheese, spinach and tomato for a quick veggie-filled breakfast. Healthy Sweet Potato, Black Bean, and Avocado Breakfast Burritos You’re going to want to make this meal prep and freezer-friendly breakfast burrito. In addition to the usual ingredients like scrambled eggs, cheese, and avocado, you’ll find antioxidant-rich sweet potatoes and black beans packed with protein and B vitamins. Broccoli Rabe Toast Don’t let kale get all the glory. Lesser-known broccoli rabe is loaded with important nutrients like iron and vitamins A, C and K and makes for a nutrient-dense toast topping. Add a fried egg for filling protein. Cauliflower Hash Brown Breakfast Sandwich Cauliflower—the cruciferous veggie that can be turned into anything from pizza to rice—can also pose as your breakfast sandwich bread. Crispy cauliflower hash browns are loaded with a fried egg, ham, and cheddar cheese for a delicious and veggie packed breakfast. (Photo: Nourished By Nutrition)  Orange Almond Ricotta Toast Make your mornings a little brighter with this Orange Almond Ricotta Toast recipe. Vitamin C-rich oranges add sweet, citrus flavor while dairy-free almond ricotta provides irresistible creamy texture and satisfying healthy-fats.  Avocado Egg Salad Sandwich Traditional egg salad gets a major flavor and nutrient boost by swapping mayo with avocado, tangy yogurt, mustard and chives. Pile onto whole grain bread for an easy breakfast that provides a balance of protein, fiber, and healthy fats. Paleo Breakfast Egg Wraps Eggs double as a satisfying protein source and sandwich bread in these breakfast egg wraps. All you have to do whisk and pour an egg into a hot pan and watch as it turns into the perfect wrap. Pile on your favorite veggies and herbs for a breakfast sandwich reimagined. Healthyish Breakfast Sandwiches You won’t miss the bacon with slow-cooked crispy and caramelized onions that provide delicious satisfying umami flavor. Combine with a protein-packed egg and flavorful cheddar cheese, hot sauce, and herbs for a nourishing breakfast you’ll be excited to wake up for. (Photo: Erin Parekh) Breakfast Nori Wraps Seaweed isn’t just for your sushi. Nori, the edible seaweed you often find on your sushi rolls, is a nutrient dense alternative to the traditional tortilla wrap and packed with vitamins and minerals like iodine, which is essential for thyroid health. Try these breakfast nori wraps loaded with scrambled eggs, avocado and greens for a nutritious on-the-go breakfast.  Paleo Sweet Potato Waffle Breakfast Sandwich Maybe you want to skip the bread or add extra flavor and nutrients to your breakfast sandwich—either way, you’re going to want to make this sweet potato waffle breakfast sandwich. Avocado, a fried egg, and kale are sandwiched between two easy-to-make sweet potato waffles for a seriously delicious (and healthy) combo. Vegetarian Breakfast Burritos This is not your average breakfast burrito. Creamy hummus rich in healthy fats is rolled up with roasted tomatoes, nutrient-dense kale, eggs, cheese, and fresh cilantro for a light yet flavorful breakfast. Veggie Breakfast Sandwich Try this one when you want a classic breakfast sandwich that will leave you feeling nourished and energized, not sleepy and weighed down. Fiber-rich veggies like avocado, tomato, and red onion provide flavor and nutrients like folate, potassium, and immune-boosting vitamin C. Grown-Up PB&J Toast Who said

How to Add Protein to Your Oatmeal in 10 Creative Ways

Mmmm, oatmeal. It’s basically cozy comfort in the form of a healthy breakfast. But what makes it even healthier is adding protein to it. If you’re wondering how to add protein to oatmeal, we have some inventive ideas and suggestions for you. Oats contain a soluble fiber called beta glucan that can help stabilize blood sugar levels, reduce cholesterol, and foster good-for-you gut bacteria. Oats are also loaded with vitamins and minerals such as iron, zinc, magnesium and several B vitamins, which are necessary for energy and cell growth. Plus, oatmeal is easy to make and superrrr customizable (you can make it both sweet and savory!), so there’s a bowl of oats everyone can enjoy—5-year-old Zac and Grandma alike. But here’s the catch: A half-cup serving of oats only packs about 5 grams of protein. So, if you feel hungry an hour after you’ve eaten your oatmeal, perhaps the fiber alone didn’t do the trick. You may need to add some appetite-taming protein for a breakfast that will keep you full and satisfied all morning long. RELATED: 20 High-Protein Lunch Ideas to Avoid the Afternoon Slump Ready to give your oatmeal a protein boost? Try these creative and simple high-protein additions for an irresistible—dare we say, perfect—bowl of oats. (Images: Shutterstock) Wondering How to Add Protein to Oatmeal? Here are 10 Ways Greek Yogurt You may not have thought to combine these two breakfast food staples before, but that’s what we’re here for! Stir some Greek yogurt into your morning oats for extra creaminess or add a dollop on top. Either way, you can’t go wrong. Half a cup of yogurt provides about 7 grams of protein, as well as a healthy dose of bone-building calcium and gut-friendly probiotics. Pair the plain variety with your favorite nut butter and fruit to limit your added sugar. Try this recipe for Peanut Butter Overnight Oats from Eating Bird Food … you won’t be disappointed! (Pro tip: If you’re watching your sugar intake, skip the maple syrup entirely, or opt for some monk fruit instead.) We also love this twist on Greek yogurt: The recipe calls for kefir, grated ginger, blueberries, almonds and a dash of honey. The best part? You make both of them the night before, and they’re ready and waiting for you in the morning rush. Eggs or Egg Whites Do you already enjoy eggs for breakfast? Try combining them with oatmeal for a nutrient-packed meal filled with 6 grams of protein per egg. It may not be your typical add-in, but it’s worth experimenting if you haven’t tried. There are two ways to enjoy this quality protein with your oats: 1) Once your oatmeal reaches a creamy consistency, crack an egg or egg white and stir until fully cooked. 2) Prepare your oatmeal as you normally would, then top with a poached or fried egg. Add other savory elements like hot sauce and avocado or cheese and chives. We especially like this Savory Oatmeal With Cheddar and Fried Egg from Healthy Nibbles and Bits. Protein Powder Probably the easiest way to add protein to your oatmeal: Stir in some protein powder. This chocolate plant protein powder provides 15 grams of the filling macronutrient in just one scoop. Add an extra scoop of antioxidant-rich cacao powder and top with peanut butter and fiber-rich raspberries for a super chocolatey, fruity and nourishing bowl of oats worth waking up for. Milk If you’ve been making oatmeal with water, then here’s your cue to switch to milk. This simple swap is an effortless way to boost protein, with one cup of milk providing an additional 8 grams. Vegans can take advantage of this smart strategy, too. Soy milk packs 6 grams of protein per cup! Try this Protein Oatmeal With Bananas recipe from Feel Good Foodie, which offers tips for best ways to mix your milk and oatmeal, and adds a boost of protein powder. Chickpeas Chickpeas aren’t just for hummus. You’ve probably noticed these nutritious legumes popping up in baked goods and grocery store snack aisles thanks to their subtle flavor and filling balance of fiber and protein. Now introducing … chickpea oatmeal. Mash half a cup (7 grams of protein), stir, and see how they blend seamlessly with your oats. Go savory by adding in flavors like turmeric and tahini, or try a sweet version with bananas and dark chocolate chips. Mind = blown. We like this savory Turmeric Chickpea Oats from The Full Helping, which are packed with protein and fiber and ready in 15 minutes. Nut Butter Do you love topping your bowl of oats with nut butter? Then, here’s some good news: Just 2 tablespoons of peanut or almond butter provides about 8 grams of protein. So easy. So tasty … especially this Dark Chocolate Peanut Butter Oatmeal (that Reeses’s fans will especially l-o-v-e.) Bacon Turn your favorite breakfast food into a nourishing bowl of oats. Top your oatmeal with crispy bacon, which provides about 6 grams of protein per slice, and combine with other delicious savory ingredients like cheese, sweet potatoes, onion and mushrooms. Just remember to look for nitrite-free bacon. Cottage Cheese Cottage cheese is a health-food classic and for good reason. With a decadent, chunky texture and an impressive 19 grams of protein per cup, you definitely want to try adding some to your oatmeal. Pair with blueberries and strawberries for a yummy berry-dairy combo. Nuts Get creative with your combos: almonds + blueberries or pistachios + dried cranberries make for a delish breakfast, and you’ll score about 6 grams of protein per ¼ cup of nuts! Get even more creative with this Sunrise Mango Oatmeal recipe with macadamia nuts and … you guessed it … mango! It’ll not only fill you up with its punch of protein, but this tropical treat will transport you straight under a palm tree with the sound of waves crashing onto sand. Who’s hungry? Need more ideas for incorporating protein into your breakfast? Here’s 35 ways to do