Choosing between sleeping in and eating a filling and nutritious protein-packed breakfast is like having to choose between Netflix and Hulu—it shouldn't have to be done. But you can have your breakfast and eat it too. A 2015 study found a link between consuming a high-protein breakfast and feeling increased fullness, while also consuming a reduced caloric intake over the course of the day.
Finally, an excuse to do away with the white bodega bagel and cream cheese that leaves you famished in an hour. With these protein bombs you can grab straight out of the fridge and eat on your commute, you’ll feel ready to face your day—hunger pangs not included.
English Breakfast Egg Muffins
Taking a full English breakfast and whittling it down to a muffin is pretty much the epitome of genius. Here, The Mindful Food Coach has us mix organic eggs, organic sausage, and hearty vegetables like eggplant and zucchini for a powerhouse meal in the palm of your hand.
Related: The Crazy High-Protein Snack Angelina Jolie’s Kids Love
No-Bake Peanut Butter Cup Breakfast Bars
Reese’s? For breakfast? This is why it’s great being an adult. You get to make your own rules. This recipe from Big Man’s World just happens to seem rebellious, but given it's made of plant-based protein, it’s a delectably responsible choice in the morning. Bake up a batch on the weekend, cut into squares and refrigerate until you need to pop one in your mouth on the way out the door.
(Hit the reset button—and burn fat like crazy with The Body Clock Diet!)
Creamy Açaí And Cauliflower Smoothie
Now’s your chance to use up those veggies withering away within the depths of your crisper. Here, cauliflower’s already-mild taste is masked with the refreshing tartness of antioxidant-rich açaí. Breakfast Criminals gives you the option to sub the avocado for protein-packed nut butter. Blend this up in the morning in just a few minutes and pour it into a to-go cup for a portable breakfast that will keep you full.
This simple swap will make your smoothies so much more filling:
Keto Breakfast Muffins
Bacon and eggs are an American classic, but the double hit of cholesterol can be a turn off for some. Moderation is the key to good health, and these breakfast treats from Mud and Love make it easy to indulge without going overboard. Toss some spinach or mushrooms into the mix for another dose of vitamins, minerals, and digestion-boosting fiber.
Related: 7 Foods You Should Definitely Avoid At Breakfast
Bacon and Egg Breakfast Cups
When bacon acts as a dish, you know you’re in for a tasty way to start the day. To make them as portable as can be, Kitchen Tender recommends cooking the eggs all the way through to avoid any mid-commute yolk spills.
Related: 7 Foods I Prep Each Week to Make Sure I Eat as Healthy as Possible
Avocado Toast with Egg
As dietitian and certified personal trainer Gabbi Berkow points out, avocado toast on its own is rich in heart-healthy monounsaturated fats. But as far as belly-blasting and satiating protein goes, it falls short. Throw an egg on top of the mashed avocado and chow down. Bonus: Instead of two open-faced slices, sandwich them together to reduce mess.
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