High Protein Breakfasts

If you find yourself dragging in the morning and experiencing the midday slumps at the office, it may be time to pump up your day with high-protein breakfasts. "Protein is not just good for the muscles, it's also good for satiety," says Kate Myerson, Vermont-based registered dietitian with Vtrim, an online healthy weight management program. Pep up your routine with tasty morning treats that will satisfy your taste buds and increase your energy level.

Beef up your protein intake with a fruit smoothie made with Greek yogurt, milk, fruit and juice. "Greek yogurt is high in protein and packs a healthy punch," says Myerson. Simply add 6 ounces of low-fat yogurt to a few cups of fruit in a blender and blend. "The protein from the yogurt and fiber in the fruit will help keep you full, and the carbohydrates in the fruit and milk or juice will give you the energy you need," she says.

Toss out the cereal and granola and provide your family with a low-sugar, low-fat alternative, suggests Rania Batayneh, a San Francisco-based nutritionist and author of "The 1:1:1 Diet." "Healthy grains are a healthy alternative that kids can sprinkle over Greek yogurt," she says. "Healthy grains offer a well-rounded breakfast that provides protein as well as 100 percent whole grains." There are many to choose from including buckwheat, bulgur and millet.

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For a perfect protein that's cheap and nutrient-rich, opt for an egg breakfast to increase your protein intake. "Studies show that eating an egg breakfast will keep you fuller longer and lead to eating fewer calories later in the day," says Bridget Swinney, Texas-based registered dietitian and author of "Healthy Food for Healthy Kids." Eat them scrambled in a whole-grain tortilla or add a dash of basil, salsa or veggies to spice up your next breakfast.

Create a tasty breakfast dish, complete with your favorite fruits, for your next high-protein breakfast. Swinney recommends creating a parfait of cottage cheese, layered with fresh fruit and topped with whole grains. The benefits include protein, calcium, riboflavin and selenium with each bite. As an alternative, swap out cottage cheese for Greek yogurt for a tasty treat, says Swinney.

For a stick to your ribs, fiber-filled breakfast, opt for a bowl of oatmeal. This protein-rich breakfast food is the perfect vehicle for fresh or dried fruit, nuts and antioxidant-rich spices like cloves and cinnamon, says Swinney. "Make it with milk to boost nutrient content," she says. "You can even stir some peanut butter or a few dark chocolate chips in it to add more antioxidants."

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A bowl of cereal may be the common go-to food in your home, but according to Jasmine Jafferali, Chicago-based wellness consultant and creator of the Snack Smart Solutions app, when it comes to daily doses of protein your kids need, cereal just doesn't cut it. "Each child needs about 7 to 10 grams of protein in their breakfasts to start their day," she says. Offer a quick and sweet solution by spreading peanut butter and preserves on whole-wheat bread or toast.

Spruce up your morning egg breakfast with a two-egg omelet packed with sauteed greens, onions and chopped tomatoes, suggests Annette Habecker, dietitian consultant for Total Nutrition Technology in Charlotte, North Carolina. This combination offers a healthy serving of protein, folic acid, vitamins and minerals. "Starting the day with a high-protein breakfast is the secret weapon to ward off the kind of hunger that contributes to regrettable choices," says Habecker.

Take a break from egg-rich and meat-filled breakfast entrees and opt for tofu quiches with vegetables to give you a healthy boost each morning. Add your choice of greens, onions and even low-fat cheeses for a tasty, meatless meal option the entire family will savor.

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