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Best protein sources for breakfast: Foods recommended by experts
🇷🇸 Serbia /Health & Science

Best protein sources for breakfast: Foods recommended by experts

From N1 Serbia · () Serbian

Translated from Serbian, summarized and contextualized by DistantNews.

At a glance

In-depth Named sources Context piece
  • A protein-rich breakfast is crucial for sustained energy, blood sugar regulation, and overall health.
  • Experts recommend foods like Greek yogurt, cottage cheese, eggs, and tofu for their high protein content.
  • Incorporating protein into breakfast helps with longer satiety and prevents mid-morning energy crashes.

Starting the day with a breakfast rich in protein is essential for maintaining long-term energy levels, regulating blood sugar, and supporting overall health. While many common breakfast options like toast or cereal are high in carbohydrates that provide quick energy, they are also digested rapidly, leading to a quick return of hunger.

Our protein stores are constantly replenished, so it is best to distribute their intake throughout the day to provide the body with everything it needs.

— Patricia KolesaNutritionist, explaining the importance of consistent protein intake.

Experts emphasize that including protein in the first meal of the day ensures a longer feeling of fullness and prevents the dreaded mid-morning energy slump. Proteins are fundamental building blocks for cells, organs, and muscles. Nutritionist Patricia Kolesa explains that our protein stores are constantly replenished, making it best to distribute intake throughout the day to provide the body with what it needs, starting with breakfast.

A serving of Greek yogurt for breakfast is a sure way to start the day with a large dose of protein that will keep you full for a long time.

— Sherri GoNutritionist, recommending Greek yogurt for its protein content and satiety.

Recommended protein sources for breakfast include Greek yogurt, which offers about 20 grams of protein per serving and is rich in probiotics beneficial for gut health. Cottage cheese is another excellent choice, providing around 25 grams of protein per cup, along with essential vitamins and minerals like potassium, calcium, and vitamin B12. Nutritionist Sherri Go notes that Greek yogurt is a versatile base for parfaits or a topping for oatmeal, while Kolesa suggests cottage cheese can be added to scrambled eggs, spread on toast, or mixed with fruit salad.

Cottage cheese is an excellent choice because it is rich in other important vitamins and minerals, such as potassium, calcium, and vitamin B12.

— Patricia KolesaNutritionist, highlighting the nutritional benefits of cottage cheese.

Eggs are a complete protein source, containing all nine essential amino acids the body cannot produce on its own, with one large egg providing about six grams of protein. Nutritionist Lilian Shepard highlights eggs as a versatile and affordable way to boost breakfast protein, also noting their choline content, important for brain health. For those seeking plant-based options, tofu is a versatile, protein-rich food, with half a cup offering approximately 22 grams of protein and less than two grams of saturated fat. Nutritionist Eliza Whitaker calls tofu a lean, protein-rich alternative to eggs and dairy, also containing heart-healthy unsaturated fats and isoflavones.

Eggs are a versatile and relatively affordable way to increase your protein intake for breakfast.

— Lilian ShepardNutritionist, discussing the benefits of eggs for breakfast.
DistantNews Editorial

Originally published by N1 Serbia in Serbian. Translated, summarized, and contextualized by our editorial team with added local perspective. Read our editorial standards.

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