5 Easy Microwave Breakfast Recipes With 10 Grams of Protein or More | Livestrong.com (2024)

FAQs

Is 10g of protein good for breakfast? ›

Risetto says that protein intake recommendations should be based on an individual's size, fitness level, age, and goals—but generally speaking, roughly 25 to 40 grams is a good place to start for breakfast.

There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you!

Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil. An omelette: with cottage cheese and spinach (my personal favorite). Stir-fried tofu: with kale and dairy-free cheese.

Eggs, yogurt and nuts or seeds are great sources of protein. Add vegetables. Greens may not be your go to breakfast option, but there are many ways to incorporate veggies into this meal. Try scrambled eggs with spinach and mushrooms or an omelet with bell peppers and onions.

"Eggs are rich in choline and vitamin D and are complete proteins," says Shapiro. 2 "One egg contains 7 grams of protein, so if you make an omelet with two eggs and lots of veggies, you'll have 14 grams of protein paired with fiber, vitamins, and minerals—a great way to start your day."

Oatmeal contains some protein but isn't considered a particularly great source of it. A standard half-cup serving of dry oats has about 5 grams of protein and is a good base for adding other high-protein foods.

The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day, and following it with 30 minutes of light exercise. It is rooted in sound science, and it could be a good way to increase your capacity to burn fat, while keeping lean muscle.

What is the 30 30 30 rule? ›

The rule includes eating 30 grams of protein within 30 minutes of waking up in the morning and then doing 30 minutes of low-intensity exercise.

“After a high-protein breakfast, your blood sugar can remain low for up to four hours,” says Picano. By contrast, starting the day with refined carbs sends your blood surging—and quickly crashing, leaving you feeling tired and hungry. Protein also keeps you feeling fuller and more satisfied after your morning meal.

Research shows that eating 25-30 grams of protein at breakfast helps with weight maintenance and blood glucose control, and promotes lean muscle. Milk and other dairy foods are an easy way to add high quality protein to your morning routine.

General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.

Research shows that eating 25-30 grams of protein at breakfast helps with weight maintenance and blood glucose control, and promotes lean muscle. Milk and other dairy foods are an easy way to add high quality protein to your morning routine.

The National Academy of Medicine recommends that adults get about 0.8 grams of protein a day for every kilogram they weigh. That's about 7 grams for every 20 pounds. It suggests babies and children get a bit more, ranging from 1.2 grams per kilogram for infants to 0.85 grams per kilogram for teens.

Protein needs vary based on individual factors like weight, activity level, and fitness goals. Consuming 50-100 grams of protein for breakfast may be suitable for some individuals, especially if you're active or aiming to build muscle.