In the pursuit of a healthy lifestyle, breakfast plays a crucial role, especially for those aiming to build muscle and lose weight. And when it comes to a balanced breakfast, incorporating ample protein into your meal is an absolute must. Not only will this fuel your body and help you stay fuller longer, but it’s also essential to muscle repair and growth.
So, what are some of the best high-protein foods to add to your plate each morning? To find out, we spoke to Lisa Andrews, MEd, RD, LD a registered dietitian nutritionist at the Health Insiders. She told us that collagen, cottage cheese, and low-fat Greek yogurt are a few of her go-to choices. Learn about how each one can help you lose fat and build muscle below.
1. Add collagen to your coffee
On its own, coffee is already a great beverage for shedding pounds. However, the ingredients you add to your mug could make or break the impact your daily cup of coffee has on your health. While there are tons of fattening ingredients to steer clear of, there are also many that can kick things up a notch for optimal benefits.
Certain spices, for example, could help boost your metabolism. However, Andrews recommends an ingredient you may not have considered for added protein: collagen. "Two scoops of most brands add between 15 to 20 grams of protein," she says. Collagen, known for its role in supporting skin and joint health, becomes even more potent when combined with cow's milk or soy milk. This combination not only enhances the protein content but also provides essential nutrients for overall well-being.
Collagen is rich in amino acids, particularly glycine, which supports muscle growth and repair. Additionally, the protein boost helps in maintaining muscle mass, a crucial factor for weight loss. The added benefits for skin and joint health contribute to an overall holistic approach to well-being. Perfect!
2. Cottage cheese
Of all the great sources of protein you can add to your breakfast, we think cottage cheese is one of the most underrated. But it's making a comeback! Thanks to TikTok trends, it stands out as a versatile and affordable high-protein option. As Andrews notes, "Cottage cheese is in vogue again." Whether enjoyed with fruit or blended with spices like everything bagel, it can even be transformed into a delicious spread for toast. Opting for low-fat cottage cheese ensures that the fat content and calories remain in check.
Cottage cheese is a complete protein source, providing all essential amino acids necessary for muscle synthesis. The high protein content promotes a feeling of fullness, aiding in weight loss by reducing overall calorie intake. Additionally, the low-fat nature of cottage cheese aligns with fat loss goals, making it a smart choice for breakfast.
3. Low-fat Greek yogurt
Next up, Greek yogurt is lauded by Lisa Andrews for being lower in sugar and higher in protein than traditional yogurt. She highlights the potential impact of probiotics on gut bacteria, which can influence the body's calorie utilization. Incorporating Greek yogurt into your breakfast routine, whether in a smoothie or paired with fresh or frozen fruit, offers a tasty and nutritious start to the day.
This ingredient offers so many benefits. In addition to its gut-healthy qualities, the high protein content supports muscle maintenance and growth. Choosing low-fat options aligns with weight loss objectives by providing protein without excess calories from fat.
The bottom line
All in all, protein is an essential component of any healthy meal—especially your first meal of the day. While it's important to remember that no single ingredient will work a miracle on your body (and you should remember to incorporate a fat-blasting exercise into your routine!), it's always a good idea to prioritize healthy choices like this one as you work to build muscle and achieve weight loss. By incorporating collagen, cottage cheese, and low-fat Greek yogurt into your morning routine, you not only fuel your body with essential nutrients but also set the stage for a healthier and more vibrant lifestyle.
