Health

19 Healthy Breakfasts That Will Actually Fill You Up

It’s the most important meal of the day. Make it a good one.

Jenny Chang / BuzzFeed

The amount of time between breakfast and lunch is way too long. But it doesn’t have to feel that way.

If you want to feel energized and full for longer, you should make sure to eat a nutritious breakfast with a lot of protein, Albert Matheny, R.D., C.S.C.S., and consultant for Naked Nutrition, tells BuzzFeed Life. He recommends that you eat at least 20 to 25 grams of protein in the morning. Everyone’s needs are different, of course, so that number might vary from person to person. For instance, Matheny recommends that active people who work out regularly should eat about a gram of protein per pound of body weight each day. (The USDA recommends a gram of protein per kilogram of bodyweight per day, in contrast). Either way, that 20 to 25 grams number might be a bit low for you.

Here’s a list of delicious, healthy breakfasts that all pack at least 20 grams of protein, so you can say good-bye to that hangry feeling.

1. Baked Eggs in Avocados w/ Wheat Toast

So simple. So good. And includes 21 grams of protein. Get the recipe here, via Lui in Cucina.

2. Peanut Butter and Jelly Overnight Oats

Packs 22 grams of protein and tastes like a classic PB&J. Get the recipe here, via Eating Bird Food.

3. Cottage Cheese With Fruit and Toast

Simple and quick to make. Plus, it has 22.7 grams of protein. Get the recipe here, via POPSUGAR.

4. Cheddar, Bacon, and Spinach Egg Casserole

Loaded with about 22 grams of protein, thanks to the spinach, cottage cheese, eggs, and bacon. Get the recipe here, via The Sweet Life.

5. Chocolate Peanut Butter Protein Pancakes

This stack comes with 43 grams of protein. Get the recipe here, via Peanut Butter and Fitness.

6. Easy Kale Feta Egg Toast

Contains 33.3 grams of protein and only takes four ingredients to make. Get the recipe here, via Well Plated.

7. High Protein Vanilla Chia Pudding

This tasty portable breakfast is filled with 25 grams of protein. Get the recipe here, via Simply Quinoa.

8. Poached Eggs With Tomato, Swiss Chard, and Chickpeas

This popular brunch dish packs 20.1 grams of protein, 9.5 grams of fiber, and is only 339 calories per serving. Get the recipe here, via POPSUGAR.

9. Berry Blast Protein Shake

Olha_afanasieva / Via Getty Images

25 grams of protein and only 216 calories. Get the recipe here, via Lean It Up.

10. Baked Eggs in Garlicky Collard Greens & Sweet Potatoes

Lauren Zaser / BuzzFeed / Via buzzfeed.com

This savory dish is part of the 2015 BuzzFeed Life Clean Eating Challenge and it includes 24 grams of protein. Get the recipe here.

11. Healthy Homemade Granola Parfait

Greek yogurt, raspberries, strawberries, dark chocolate, homemade granola, and coconut oil make this nutrient-loaded breakfast taste delicious. It also has around 30 grams of protein. Get the recipe here, via Yummy Healthy Easy.

12. Sweet Potato, Black Bean, & Egg White Breakfast Burritos

This easy breakfast has 20 grams of protein and is great to eat on the go. Get the recipe here, via Ambitious Kitchen.

13. Strawberry Infused Quinoa Breakfast Bowl

This Quinoa breakfast bowl has around 20 grams of protein. Get the recipe here, via Simply Quinoa.

14. Overnight Cake Batter Protein Oatmeal

248 calories, 20 grams of protein, and 6 grams of fiber per serving. Get the recipe here, via Dashing Dish.

15. Oatmeal Cottage Cheese Banana Pancakes

One serving size (3-4 pancakes) includes 20.2 grams of protein. Get the recipe here, via Ambitious Kitchen.

16. Spinach and Mushroom Egg White Frittata

Whip up this filling, healthy frittata in just 15 minutes (includes 26 grams of protein). Get the recipe here, via Foodie Crush.

17. Mocha Banana Protein Smoothie Bowl

Get your morning caffeine and 20 grams of protein in one meal. Get the recipe here, via Ambitious Kitchen.

18. Cornmeal and Oat Waffle Mix

Tina Rupp / Via epicurious.com

Get your sweet fix with these delicious waffles, which pack 20 grams of protein. Get the recipe here, via Epicurious.

19. Twice Baked Breakfast Sweet Potatoes

These loaded sweet potatoes have 36 grams of protein per serving. Get the recipe here via, Plaid and Paleo.

correction

Matheny recommended that an active person eat roughly 1 gram of protein per pound of body weight each day. The USDA recommends 1 gram of protein per kilogram of bodyweight. An earlier version of this post incorrectly stated Matheny’s recommendation.

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