4 Ways to Add 10 Grams of Protein to Your Breakfast

What is Protein and Why Do You Need It?

Protein is one of the three macronutrients our bodies need, along with carbohydrates and fats. It’s made up of amino acids, which are known as the building blocks of the body. Protein helps build and repair tissues, assists in creating energy for the body, helps create enzymes and hormones, and supports the immune system.

The Recommended Daily Allowance (RDA) is around 46 to 56 grams of protein per day for most adults, but daily protein needs can vary greatly depending on individual factors like sex, age, and activity level. You can also calculate approximate protein needs by body weight. The National Academy of Medicine recommends 0.8 grams of protein per kilogram of body weight. For example, a 150-pound person would need about 55 grams of protein per day. It’s important to note that protein needs increase during pregnancy and for elderly people. And those with higher activity levels or specific health goals may have higher protein needs.

Luckily, you don’t need to rely on expensive supplements to meet your needs. Several foods are rich in protein, and it comes in both animal and plant-based sources. Here are four protein-packed foods that can help you up your intake of the satisfying nutrient in your first meal of the day.

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4 Ways to Add 10 Grams of Protein to Your Breakfast–Without Protein Powder

1. Add Hemp Seeds

Hemp seeds are a great source of plant-based protein. Just three tablespoons provide 10 grams of protein. Hemp seeds are also a good source of healthy fats and fiber, making them a filling and nutrient-dense option to add to your morning meal. They have a subtle nutty taste which makes them perfect to put into a smoothie, sprinkle on whole-grain toast with nut butter, mix into Greek yogurt or add to oatmeal.

2. Use Cottage Cheese

Just a half-cup of cottage cheese contains 12 grams of protein. It’s also rich in calcium, which is essential for bone health. But it can be high in sodium, so opt for a low-sodium variety if you’re watching your intake or follow a heart-healthy eating pattern. You can top it with fruit for something sweet or throw in fresh herbs and diced tomatoes for a savory option. It’s also delicious on top of whole-grain toast.

3. Scoop Greek Yogurt

Greek yogurt has about half the carbohydrates, sugar, and sodium of regular yogurt, and almost double the amount of protein. A 6-ounce serving of Greek yogurt yields about 15 grams of protein. This difference comes from the straining process where whey is removed from Greek yogurt. This results in a lower carbohydrate content and a concentrated amount of protein, as well as a thicker texture. You can top your yogurt with fruit, nuts, and seeds, granola or coconut flakes. It also makes a great addition to smoothies, a layered parfait, or as a base for a dip or spread.

4. Add in Eggs

One large egg has about 6 grams of protein. Cooking up two eggs would add about 12 grams of filling protein to your morning meal. Plus, they’re a great source of crucial nutrients like vitamin B12, vitamin D, and choline that our bodies need for everything from energy metabolism to bone health and vision. They’re quick and easy to scramble with chopped up vegetables, cook over-easy and add to avocado toast, or even make into egg bites that can be reheated for a quick breakfast on weekdays.

The Bottom Line

Getting a protein-packed breakfast does not have to include recipes with protein powder. Adding whole foods to your plate such as hemp seeds, cottage cheese, Greek yogurt, and eggs are easy ways to boost your protein intake. Try including them in your morning meal to start your day off on a satisfying and energizing note.

Conclusion

Protein is an essential nutrient that can be easily incorporated into your breakfast routine. With a few simple additions to your morning meal, you can boost your protein intake and set yourself up for a healthy and satisfying day. Whether you’re looking for plant-based options or animal-based sources, there are plenty of delicious and convenient ways to add protein to your breakfast. Experiment with different combinations and find what works best for you.

FAQs

Q: How much protein do I need per day?
A: The Recommended Daily Allowance (RDA) is around 46 to 56 grams of protein per day for most adults.

Q: Can I get enough protein from food sources?
A: Yes, several foods are rich in protein, and it comes in both animal and plant-based sources.

Q: What are some high-protein foods I can add to my breakfast?
A: Hemp seeds, cottage cheese, Greek yogurt, and eggs are all high-protein foods that can be easily added to your breakfast.

Q: How much protein is in a large egg?
A: One large egg has about 6 grams of protein.

Q: Can I mix and match these protein sources?
A: Yes, you can combine these protein sources to create a balanced and protein-rich breakfast.