- Protein helps you feel fuller longer and helps build and maintain muscle mass.
- A nutritionist who follows a high-protein diet shared her four favorite breakfasts with Insider.
- To increase the protein content of your breakfast, try adding egg whites or milk.
Nutritionist who maintains high nutritionprotein Mr. Diet introduced four breakfasts to make when you don’t have time.
Jordan Hill is a registered dietitian and sports nutrition expert. top nutrition coachingThe Nutritionist Network told Insider that no one nutrient is better than another, but protein makes you feel full, helps build and maintain muscle mass, and is a building block of red blood cells and tissues in the body. He said that it is important because it is
Insider previously said Protein that a person needs per day It depends on a variety of factors, including your weight and whether you’re trying to gain muscle. However, the baseline recommended daily intake is approximately 46 grams of protein for women and 56 grams for men, or 0.36 grams of protein per pound of body weight.
In addition to lean protein, she focuses on: complex carbohydrates, healthy fats, fruits and vegetables. “We really want people to focus on their fruit and vegetable intake because a lot of the micronutrients come from fruits and vegetables,” she says.
But Hill doesn’t try to have a perfect diet because “we don’t live in a perfect world.”
“All foods can be compatible, the only question is how to balance them and in what quantities when you eat them,” Hill said.
Scrambled eggs with stir-fried vegetables
One of Hill’s ready-to-eat breakfasts is scrambled eggs with vegetables and protein.
She likes to use asparagus or bell peppers and add leftover chicken or turkey sausage.
Hill typically uses two whole eggs, but you can add extra egg whites if you want even more protein. That’s because egg whites are concentrated in protein, she said.
To make it in one frying pan, first add oil and stir-fry the vegetables. Add diced chicken or your favorite protein and heat through.
Finally, add the eggs, add milk, butter or oil and mix with the contents of the pan.
“I usually eat it with sliced toast, but sometimes I eat it in a tortilla. That’s a good option because you can hold it as you run out the door,” she said.
Oatmeal with cinnamon, nuts and berries
When he’s really in a hurry, Hill makes himself a full bowl. oatmeal Add some toppings for extra nutrition.
She usually puts the oatmeal in a bowl for 1 minute, adds water or milk and microwaves it for 30 seconds.
Hill likes to sprinkle cinnamon on top for flavor, she said, because cinnamon has anti-inflammatory properties.
“I also add granola or nuts for a healthy fat source and top it with berries to give it the color I’m looking for,” she said.
Hill says the dish contains about 15 to 20 grams of protein from oats, milk, granola or nuts.
“Greek yogurt is a great, versatile food that’s high in protein,” Hill said, adding that it’s a super easy breakfast.
She puts in at least half a cup. greek yogurt Place in a bowl, sprinkle with cinnamon and add berries.
There are many yogurt options in stores, but you should avoid anything other than Greek yogurt. added sugar, she said. Insider previously reported on how to read nutrition labels correctly.
high protein pancakes
Another easy high-protein breakfast on the hill is pancakes. She uses her mix of Kodiak brand high protein pancakes. Most Kodiak pancake mixes contain about 14g of protein, according to the website.
“Make pancakes, add milk for protein, top with nut butter, banana, and a little maple syrup,” she said.