Protein Rich Breakfast & Weight Loss

We’ve heard for generations that breakfast is the most important meal of the day but research suggests that what you eat for breakfast may be just as important as actually eating the meal in the first place. Indeed, having a well-balanced breakfast that’s packed with protein can help you get a jump on your day, keep you from snacking before lunch, and may even help you lose weight. But before you go out for steak and eggs there are a few things you should know about how to pack your protein the right way.

Why is Protein for Breakfast So Important?

Protein Fights that “Morning Fog”

Eating lean protein in the morning gives your body the amino acids it needs to function correctly. Not only do those amino acids prime your muscles, they rev up your brain! Amino acids are essential for cognitive functioning, so if you feel like you constantly wake up sluggish, unable to function, and struggle through the AM, try a protein-rich meal in the morning to break through that morning fog.

Protein Builds a Better Body

A study from Victoria University showed that a protein heavy breakfast increased overall muscle mass and strength. While you may not be trying to bulk up, building muscle is an important part of living a healthier life. Why? More muscle mass helps your body regulate how (and when) it uses the calories you consume. When you build muscle mass, you’ll feel less tired, have more energy, and are better able to take on your day.

Hunger Satiation

We all know how much teenagers eat—they seem to be constantly hungry. But a study from The University of Missouri found that teenagers who ate high-protein breakfasts curbed their hunger for longer than those who didn’t eat breakfast or those whose morning meals consisted of low-protein options.

If you find yourself constantly hungry, snacking between meals, or craving those ooey-gooey breakfast pastries, you can take back control of your body by giving it the protein it needs to feel full all morning long.

How to Get the Protein You Need for Breakfast

Breakfast may be the most important meal of the day, but it can also be one of the most hectic. How often have you grabbed something on your way out the door because you’re late for work, for school, or just have to juggle the kids? With a little planning you too can create easy-to-make, protein-rich meals in minutes, that will help you get the nutrition your body craves without stumbling around in the kitchen before you’ve had your coffee.


Meat is a great way to get protein (as long as it’s lean). But you don’t have to rely on beef (though if you do, look for grass-fed—it’s tastier and better for you). Try lamb, wild-caught fish, organic chicken, ground turkey, and pasteurized eggs to get the clean, healthy protein you need from your morning meal.

Pro Tip: Do the cooking the night before so your meat is ready to go on a breakfast sandwich, in a wrap, or with scrambled eggs in minutes.

Vegetarian/Vegan Options

Vegetarian Protein Breakfast Options

Staying away from animal products? No problem. There are plenty of ways to get protein-rich breakfasts without eating meat.

Nut butters, beans and lentils, tofu, tempeh, and certain types of seeds are a wonderful way to pack protein into a vegetarian or vegan meal option. Plus many of these ingredients don’t require lengthy cooking times making them great for busy morning meals.

Meal Replacements

Simply don’t have time to cook? You can still get your necessary protein and micronutrients via healthy meal replacement options like The Hollywood Cookie Diet®. These little treats taste like sinful cookies but are actually packed with the protein your body craves without the extra calories it doesn’t. One cookie packs enough punch to replace an entire meal and let you hit the bricks with a full belly to take on your day. If necessary, you can have a second cookie as a mid-morning snack.

How Protein Rich Breakfasts Lead to Weight Loss

As mentioned above, protein-rich foods help build muscle. Muscle helps you burn calories more efficiently. Muscle mass even burns calories while you’re at rest. In short, protein-packed breakfasts help you lose weight.

Perhaps the most impactful way a healthy, protein-rich breakfast can help with weight loss is by keeping you fuller longer. Rather than stuffing yourself with tons of wasted calories or simple carbohydrates in the morning, opting for protein- and fiber-packed meal options will help slow the digestion of your breakfast and combat those mid-morning hunger pangs.

When you pair that protein with complex carbohydrates (which take much longer to digest) you’re setting yourself up for success by giving your body the fuel it needs to stay active and awake until lunch rolls around.

So find some tasty breakfast recipes that rely heavily on protein (clean meats, nuts, soy, and beans) and revive your morning routine. And if you’re always in a hurry, grab some Hollywood Cookie Diet® meal replacements for when you need to grab-and-go!

Additional Protein Rich Breakfast Recipes you may enjoy:

Minty Yogurt Parfait with Garbanzo Beans

Protein Packed Overnight Oatmeal Recipes

Amped Up Avocado Toast – Avocado toast provides a healthy dose of fats, fiber and protein when you add an egg on top.