A balanced morning meal is highly essential and is also a great way to kick start and plan the day ahead. Research suggests that meals comprising of proteins can help you with satiety and even secure a toned body. Proteins are not meant only for bodybuilders anymore. For starters, there are several benefits of breakfast meals balanced with protein-rich foods.

During its digestion, it breaks into different amino acids that trigger the increase in the levels of the gut hormone known as peptide YY. This hormone sends signals to your brain that you have eaten your fill. Moreover, protein slows down the rate of carbohydrate absorption, which in turn will help you to keep a check on your blood sugar level and will help you maintain your weight.

Yogurt-berry parfait
You can opt for a 6-ounce non-fat yogurt, which contains 6 grams more protein than normal Greek yogurt as a morning snack to start your day. You can make it healthier by adding natural sweeteners like berries. You can also sprinkle seeds and nuts to increase the protein content further. Adding fiber-rich cereals is also a good idea.

To make a yogurt-berry parfait, combine 6-7 ounces of nonfat yogurt with half a cup of berries and half an ounce of chopped walnuts.

Black bean southwest omelet
Eggs are good sources of protein. When mixed with black beans, they make for a breakfast that has a high protein and fiber content and will be delicious and satisfying.

This black bean southwest omelet is one of the high-protein breakfast ideas that can be easily prepared in some simple steps. First, you need to crack and mix two whole eggs with one egg white in a bowl. Start by adding a handful of diced red-pepper along with chopped onions to a non-stick pan with a dash of butter. After cooking for 2 minutes, add some chopped spinach. Once the spinach has turned flaccid, pour the egg mixture on top of the fillings and wait for the surface of the eggs to dry. Now, it’s time to add the black beans and shredded cheddar cheese. After adding, close the lid until the cheese melts and eggs become dry. Now, this delicious breakfast meal is ready to give you a protein punch of about 28 grams.

Oatmeal with skim milk
Oats are a good source of fiber and protein that helps to maintain a healthy weight and keeps a check on blood sugar levels and cholesterol. Oatmeal is one of the best high-protein breakfast ideas as oats are whole grain and they provide your brain and body with steady energy. Instead of water, try to add skimmed milk that will add 8 grams of more protein per cup.

To prepare this oatmeal, all you have to do is cook ¾ cups of dry oats with 1 and ¼ cups of skim milk. You can add 1 chopped apple along with ¼ cups of chopped walnuts to keep you full until lunch. This oatmeal prepared with skim milk will provide you with a protein payout of about 24 grams.

Toasted bagel
You can turn your morning breakfast into a high-protein meal by having a toasted bagel with smoked salmon. You can also opt for whole wheat bread instead of bagel to increase the fiber content in your breakfast dish which is very necessary for gut simulation. The salmon not only adds 5 grams of protein per ounce but also adds omega-3 fat in your diet that has several benefits for your brain and skin.

Chia seeds pudding
Chia seeds are among the best foods to have for breakfast because of their high-fiber and antioxidant content along with 4 grams of protein count. Chia seeds pudding is one of the best high-protein breakfast ideas that you can easily implement by mixing chia seeds with skim milk along with a few drops of honey and vanilla essence. Prepare a bowl of delicious lip-smacking breakfast meal easily, which will provide you with 5-10 grams of protein punch.

A good breakfast is essential to make every day productive and full of energy. So, try the above list of high-protein breakfast ideas that will give you the right amount of protein along with other essential nutrients.