3 Reasons to Eat a High Protein Breakfast

We’ve all heard breakfast is the most important meal of the day, but a breakfast of donuts and pastries isn’t helping your body as much as it could. H-E-B’s Registered Dietitian Stacy Bates gives three reasons on why eating a high protein breakfast like those found in eggs, bacon and steak, will jump start your diet and keep you satisfied and focused all morning long.

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1. Avoid the sugar crash

Eating a high-sugar, high-carbohydrate breakfast foods, like bagels, cereal, and toast, can spike your blood sugar, in turn, causing a blood sugar crash. Lower carb, higher protein breakfasts will keep your blood sugar level steady, reducing the chance of unnecessary headaches, drowsiness and mid-morning hunger.

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2. Boost Fat Burning

Protein digestion boosts muscle metabolism. Increased muscle metabolism encourages your body to run leaner, meaning your body burns more calories and breaks down fat faster. What’s not to love!

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3. Fuller Longer

Protein may help block the number of hunger hormones, such as ghrelin, that reach your brain. Less snacking and over‑eating mean a slimmer, healthier you!

Start your day off with protein and feel the difference.

Additional information:

Typical daily American protein intake falls between 15-18% of total calories, with most of that consumed at dinner. However, research conducted by Doug Paddon at the University of Texas Medical Branch in Galveston says that our bodies can only handle 20-30 grams of protein at once. Therefore, it’s important to spread your protein consumption throughout the day to gain the most fat-burning benefits.

Start eating protein at breakfast with the recipes below:

Scrambled Eggs and Pork Chop with Toast
zuchini and ham frittata
High Protein Berry Breakfast Parfait

Scrambled Eggs & Pork
Chop with Toast

23 grams of protein

A hearty breakfast with plenty of meat to get you through the morning. 


Garden Zucchini & Ham Frittata

19 grams of protein

Black forest ham, eggs, and plenty of vegetables add to this robust low-fat breakfast option.

High Protein Berry
Breakfast Parfait

20 grams of protein

Healthy greek yogurt and flax seeds with sweet strawberries to fuel your day.

Breakfast Ham and Cheese Roll-ups
sirloin breakfast skillet
Monterey Jack Spinach Mushroom Scramble

Breakfast Ham & Cheese Roll-Ups

14 grams of protein

Perfect for brunch, these fresh and flavorful roll-ups pack a protein punch. 

Sirloin Breakfast Skillet

21 grams of protein

This quick and easy recipes serves up protein, veggies and bold flavors. 

Monterey Jack Spinach
Mushroom Scramble

21 grams of protein

Easy to make, this scramble adds even more healthful ingredient with the addition of spinach and low-fat cheese.


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