A 1-cup gram serving boasts 25 grams of protein and only calories 9. Plus, Greek yogurt is full of beneficial nutrients like calcium, vitamin B12, zinc, potassium, and phosphorus 9. Certain types are good sources of probiotics like Bifidobacteria , which support your digestion. If you prefer an even creamier, higher protein product, Icelandic yogurt — known as skyr — is another great option. Try topping Greek yogurt with berries or chopped fruit to add more fiber, vitamins, and minerals.
Greek yogurt is not only high in protein and low in calories, but certain types are also high in probiotics, which support gut health. Notably, many athletes drink coffee as a natural pre-workout beverage to support sports performance 12 , It also contains other beneficial compounds, such as chlorogenic acid, caffeic acid, and diterpenes, which have antioxidant and anti-inflammatory properties 14 , Most studies suggest that 1—3 cups — mL per day — containing about — mg of caffeine — provide these benefits.
Try to use sugar sparingly or avoid it altogether, as too much sugar is linked to health risks. The caffeine in coffee promotes alertness and enhances physical and mental performance.
Drinking coffee regularly is associated with a lower risk of illnesses. This soluble fiber not only helps reduce cholesterol levels but also promotes feelings of fullness by delaying stomach emptying and triggering the release of peptide YY, a fullness hormone that may prevent overeating 18 , 19 , 20 , Plus, oats are a good source of iron, B vitamins, manganese, magnesium, zinc, and selenium They also contain around 10 grams of protein per cup 81 grams.
To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs Therefore, people with gluten-related disorders should choose oats that have been certified gluten-free. Oatmeal is rich in beta glucan, a type of fiber that may lower cholesterol levels and increase feelings of fullness. It also contains many vitamins and minerals. Chia seeds are extremely nutritious and a great source of fiber. In fact, just 1 ounce 28 grams provides an impressive 10 grams of fiber per serving In turn, this process helps you feel full 25 , 26 , One small study gave participants either plain yogurt or yogurt with 7 or 14 grams of chia seeds.
Both chia seed groups observed significantly more fullness, less hunger, and reduced overall food intake than the plain yogurt group Another study found that eating chia seeds led to significantly reduced hunger compared with flaxseeds. Although both seeds are highly nutritious, the gelling properties of chia seeds may be responsible Berries — including blueberries , raspberries, strawberries, and blackberries — are delicious and packed with antioxidants.
Most are high in fiber, which promotes fullness. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup — grams 32 , Plus, 1 cup — grams of berries contains only 50—85 calories depending on the type 32 , 33 , Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins is linked to reduced inflammation and a lower risk of illnesses like heart disease and certain types of cancer 35 , 36 , 37 , Additionally, anthocyanins are associated with better brain health and may protect against age-related mental decline 39 , You can purchase berries year-round either fresh or frozen.
Add them to Greek yogurt, cottage cheese, oatmeal, or a fruit smoothie for a tasty breakfast. Berries are high in fiber and low in calories. Cottage cheese is a fantastic high protein breakfast item, packing an impressive 24 grams of protein per cup grams A high protein breakfast is linked to greater fullness and reduced hunger.
In fact, one study found cottage cheese to be as filling and satisfying as eggs Cottage cheese is also low in calories, providing only calories per cup grams. By LisaT. Super Easy Egg Casserole. Super Easy Egg Casserole Rating: 4. Another husband-approved recipe. Made a couple times recently because of how easy it is to make!
This recipe is easy to double or triple, but you may have to cook a bit longer if doing so. By 5MOM. Chef John's Buttermilk Biscuits. Chef John's Buttermilk Biscuits Rating: 4. This deceptively simple recipe can come out a million different ways with some very minor variations on the ingredients and amounts. This one's my favorite - flaky, but not dry; chewy, but not tough; crisp in just the right spots. By Chef John. Autumn Apple Salad II. By daisy. Sausage Balls. Sausage Balls Rating: 4. By Stephanie.
Easy Quiche. Easy Quiche Rating: 4. This is an easy mix-it-up-in-one-bowl-and-cook recipe. I make it for every brunch I attend. You may substitute chopped spinach for the broccoli if you wish. Ramen Scrambled Eggs. Ramen Scrambled Eggs Rating: 4. This recipe is great for a quick and easy breakfast!
Add hot sauce at the end, if desired! By Breanna K. Sauteed Apples. Sauteed Apples Rating: 4. This is great for any meal, but is great for breakfast. The syrup from the apples is great on homemade waffles. You may add raisins to the sauce if you wish. By Blueberry-Lemon Breakfast Biscuits.
Blueberry-Lemon Breakfast Biscuits Rating: 4. With only 4 ingredients, these biscuits are so tasty that you could serve them for dessert. Fluffy Flapjack Pancakes. Fluffy Flapjack Pancakes Rating: 3. These are quick, easy, and yummy pancakes. They are flexible, too, according to your dietary needs.
I have tried many recipes, and this one is simple and fail-proof! Fluffy flapjacks every time. Caution: very filling. By Jackie HealthyWitness. Breakfast Biscuits. Breakfast Biscuits Rating: 4. The homemade version of fast food breakfast biscuits. You can exchange toppings to fit your taste buds. My kids love them! By Kristi. Quick Almond Flour Pancakes Rating: 4.
These pancakes are a wonderful substitute for regular pancakes when you are watching your carbs! They are very filling and are on the dense side. This is a basic recipe can be tweaked.
Any sweetener can be substituted for the maple syrup. By Allie. Best Scrambled Eggs. Best Scrambled Eggs Rating: 4. I've been tweaking my recipe for a while now and I've finally found the best scrambled eggs ever! My friends and family love it, and I make it almost once a week before school. By mimo Air Fryer Breakfast Frittata. Air Fryer Breakfast Frittata Rating: 4. Frittatas are easy to make using a cake pan that fits in the air fryer basket. Switch up the ingredients to suit your taste.
If you are worried about the frittata sticking to the cake pan, line the bottom of the pan with parchment paper. Use sweet potato as a swap for your usual morning bread, bagel, or muffin. A half cup of lower-sodium cottage cheese can pack up to 20 grams. Some of our favorite breakfast-in-a-hurry options are combos of these delicious foods that don't require fancy prep and are assembly only! Here are some GH Nutrition Lab favorites:.
Read More. Product Reviews. Home Ideas. United States. Type keyword s to search. Today's Top Stories. The 74 Best Halloween Costumes for Couples. Good Housekeeping con Tom Llamas. Mike Garten. Watch for added sugar : Your favorite breakfast may taste savory, but sugar tends to silently overpower things like granola, oatmeal, bagels, cereals and related bars, as well as coffee, tea and juice.
Reach for unsweetened products if you can, including alt milk for your cup of morning Joe, and keep sugar counts as far below 10g per item as possible.
Power up on produce : Breakfast salads are in! Add any leftover veggies in your crisper drawer, or even fresh greens, to eggs or your morning plate. The added punch of fiber can help you feel fuller and satisfied longer into lunch. Swap for lean protein : Bacon is tasty, but is best in keen moderation — choose lean cuts of fish and poultry, beans, legumes, unsweetened dairy products like yogurt!
Chew more, sip less : For most, eating can help you feel more satisfied and satiated compared to smoothies or drinks intended to serve as a meal replacement. Nutritious smoothies can be great for hectic mornings, but if you can sit down and enjoy a bowl or plate filled with these ingredients, you'll be doing yourself a favor. Advertisement - Continue Reading Below.
Arx0nt Getty Images. Whole-Grain Waffles. OksanaKiian Getty Images. Unsweetened Greek Yogurt. DebbiSmirnoff Getty Images. Black or Green Tea. Whole Grains. MonumentalDoom Getty Images. AnjelaGr Getty Images. Nuts and Nut Butter. Westend61 Getty Images.
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