Your morning meal may not contain enough protein
Eating more protein at breakfast could help you stay fuller into the afternoon, too. Case in point: According to research published in the Journal of Nutrition, people who ate a high-protein breakfast consumed about 100 fewer calories at lunch than those who ate a calorically identical meal with less protein. It’s possible protein increases satiety by decreasing levels of ghrelin and increasing the peptide YY, a hormone that nudges your brain to realize, “Hey, I’m full.” It may also increase glucagon-like peptide-1 (GLP1), also released in response to food. When you don’t get enough protein, your health can suffer, so aim to get the Recommended Daily Allowance (RDA) of the nutrient every day. For women over age 19, that’s 46 grams (g); for men, it’s 56 g. Here are a few easy breakfasts to help you hit your target.
Basic breakfast: Milk and cereal
High-protein idea: Some cereals are loaded with protein while others have very little. Some good options: Kashi GoLean Original, which has 12 g of protein and 13 g of disease-fighting fiber per serving; Bear Naked Fit Almond Crisp, which has 6 g of protein and 5 g of fiber; and Kellogg’s Special K Protein, which has 15 g of protein and 5 g of fiber per serving. For even more of a boost, sprinkle an ounce of dry-roasted sunflower seeds for 5 more g of protein as well as the anti-aging vitamin E.
Basic breakfast: Egg and cheese on a roll
High-protein idea: Choose a breakfast burrito with beans, or try this easy recipe for about 25 g of protein in your morning meal from the eggs and beans: Fill a corn tortilla with two scrambled eggs, 1/4 cup diced sautéed onions, and 1/4 cup of black beans. Then top with a tablespoon of pico de gallo (or more to taste).