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Top High-Protein Satiating Breakfast Ideas that Can Help You Lose Weight and Stay Fit

Whenever you want to eat breakfast, you need it to be protein-packed. What you eat at the early hours of the day, impacts the latter part of it. Your protein-rich breakfast is the ultimate option to keep those pesky hunger pangs at bay. Just eating 15 to 30 grams of protein at breakfast can regulate your blood sugar levels, and help you stay satisfied and focused through the morning.

Protein also helps slow down the digestion process and delay the absorption of carbs. This will make you feel more energized and alert, and there won’t be any post-meal slumps. It can also help you lose weight while preserving lean muscle mass. However, the amount of protein you eat depends on your current body weight. So, here are a few protein-rich breakfast options that you can try.


Eggs are rich in protein and are full of vitamins and minerals. They also contain selenium and riboflavin, making them one of the most nutritious foods on the planet. They can also reduce your appetite and enhance your weight-loss efforts. Research says that if women ate eggs for breakfast, it gave them a feeling of fullness greater than one after eating a bagel. Also, eggs are very versatile and you can have them in various forms, ranging from boiled, and sunny-side-up to scrambled. Eggs can also be eaten with veggies, making for a very nutritious and delicious breakfast.

Wheat Germ

Wheat germ is a part of the wheat kernel that contains a great number of vitamins and minerals, such as manganese, thiamine, and selenium. It is also rich in fiber and can contain about 4 grams of fiber in 28 grams of serving. As eating more fiber can accelerate the weight loss process, it makes wheat germ a great choice of food. Eating a high-fiber cereal in the morning can control your food intake in the latter part of the day, curbing blood sugar spikes as well. You can use wheat germ to top your oatmeal, smoothies, or even yogurt bowls. It also adds crunch and extra fiber to your breakfast.


Bananas are high in fiber but low in calories, making them a healthier substitute for a sugary cereal as it satiates your sweet tooth in the morning. A medium banana has over 100 calories and packs about 3 grams of dietary fiber. It can cater to your day’s requirement of fiber in just one serving. The extra fiber also curbs your cravings and keeps you full for longer hours. You can also add it to your protein punch by mixing it with either peanut butter or almond butter!

Nutrition science substantiates that eating more fiber from plant-based sources, such as fruits and vegetables, can help more in the weight loss process. Green or unripe bananas are also full of resistant starch, the type that your stomach and small intestine cannot digest. Resistant starch can also help reduce food intake and reduce belly fat. Bananas are also a diverse kind of food. It can either be taken alone or you can have it in various other ways, like with oatmeal, yogurt, and cottage cheese. If you are using the unripe green bananas, then add them to your smoothies to fulfill your quota of resistant starch.


Yogurt is one of the creamiest, and most delicious foods to satisfy and fulfill your protein goals. Also, probiotic-rich yogurt works as a great addition to a weight loss diet. Greek yogurt is one of the best protein-rich foods and can work as a great breakfast option. Research done on 20 women revealed that a high-protein yogurt can not only quell your hunger pangs, it can also reduce your food intake by almost 100 calories.

So, do not snack on salty pretzels and sugary chocolates. Another study shows that people who ate at least seven servings of yogurt every week can cut down the risk of obesity, compared to the ones who do not make yogurt a part of their daily diet or breakfast staple. You can make 285 grams of Greek yogurt more nutritious and add mixed fruit, chia seeds, or wheat germ to make it a very filling breakfast option.

Protein-rich breakfasts aren’t too difficult to whip up. You don’t have to look too far into your pantry to don your chef’s hat and cook up a storm with your protein-based breakfast staples.

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