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8 High-Protein Breakfast Ideas

October 18, 2015 | Categories:

A protein-packed breakfast can satisfy your appetite and help you eat healthier all day long. Here’s how to make your favorite morning meals more nutritious and more filling.

According to research published in the International Journal of Obesity, participants who ate a protein-packed breakfast ate 26 percent fewer calories at lunch than those who ate a calorically identical meal with less protein. The nutrient helps your gut release peptide YY, a hormone that nudges your brain to realize, “Hey, I’m full.” The Recommended Daily Allowance (RDA) of protein for women over age 19 is 46 grams; for men, it’s 56 grams. Here are easy and delicious high-protein breakfast ideas.

Basic breakfast: Egg and cheese on a roll
High-protein idea: Choose a breakfast burrito with beans, or try this easy recipe from HuffingtonPost.com for 25 grams 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).

 

Read the full article on ReadersDigest.com.

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