A protein-rich breakfast can satisfy your appetite and help you eat healthier throughout the day. Here’s how to make your favorite morning meals more nutritious and filling.
Your morning meal may not contain enough protein
Eating more protein at breakfast might also help keep you full in the afternoon. Concrete example: according to a study published in the Nutrition Diarypeople who ate a protein-rich breakfast consumed about 100 fewer calories at lunch than those who ate a calorically identical meal with less protein. It’s possible that protein increases satiety by decreasing ghrelin levels and increasing peptide YY, a hormone that triggers 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 eat enough protein, your health may suffer, so try to get the recommended daily allowance (RDA) of this nutrient each day. For women over 19 years old, this is 46 grams (g); for men, it’s 56 g. Here are some easy breakfasts to help you reach your goal.
