Adding protein to breakfast offers various benefits such as increasing satiety, satisfaction, and overall health. Protein provides long-lasting energy, helps manage blood sugar levels, improves heart health, and builds and repairs muscles. A high-protein breakfast also prevents muscle loss, increases lean body mass, and supports muscle growth and recovery if you exercise in the morning.

1. Greek Yogurt
   Dietitian Sheri Gaw RDN CDCES recommends adding a serving of plain Greek yogurt (7 ounces) to your breakfast for an additional 20 grams of protein, which helps make your breakfast more filling.
   
   
2. Cottage Cheese
   Cottage cheese is gaining popularity on social media for its high protein content—one cup contains about 25 grams of protein. Additionally, cottage cheese provides essential vitamins and minerals like potassium, calcium, and Vitamin B12.
   
   
3. Eggs
   Eggs are a complete protein source, providing 9 essential amino acids, with 6 grams of protein per egg. According to dietitian Lilian Nwora RD, CDCES, eggs are a versatile and cost-effective option to add protein to your breakfast.
   
   
4. Tofu
   Tofu, although not commonly used for breakfast, is a versatile ingredient that is easy to incorporate into various recipes. Tofu provides heart-healthy unsaturated fats and plant-based probiotics for gut health, with isoflavones as compounds that offer health benefits. Try scrambled tofu burritos, tofu and vegetable scrambles, or blend silken tofu into smoothies as a substitute for milk or yogurt.
   
   
5. Salmon
   Salmon is a good source of protein with 17 grams per 3 ounces, and it is rich in omega-3 fatty acids and vitamin D. Omega-3s support heart health by reducing inflammation, lowering cholesterol, and improving blood vessel elasticity. For breakfast, try a salad with smoked salmon and hard-boiled eggs, or a salmon bagel.
   
   
6. Ground Turkey
   Ground turkey is a lean protein source ideal for breakfast, with 20 grams of protein per 4-ounce serving and essential nutrients like B vitamins, zinc, and selenium. It can replace bacon or sausage in omelets, scrambles, and breakfast casseroles, and it can also be used as leftovers from the previous night’s meal.
   
   
7. Ready-to-Drink Protein Shake
   Protein shakes can be a convenient option for busy morning breakfasts, especially if you get most of your protein from meals. Most ready-to-drink protein shakes contain 20 to 30 grams of protein. You can use a protein shake as a milk substitute for cereal or as a creamer in coffee.

Source: antaranews.com