Studies have shown that people who start their day with protein-packed breakfast consume 26 percent fewer calories in the next meal than those who eat a less proteinaceous meal with an identical calorie count. The Recommended Daily Allowance (RDA) of protein is 56 grams for adult men and 46 grams for adult women. And, there is no point squinting your nose in the name of ‘protein-breakfast’ as there are plenty of good recipes.

Cereal with milk
Cereals, such as Kashi GoLean Original have 13 grams of protein along with 10 grams of constipation-curing fiber in a single meal serving. The other ones like Bear Naked Fit Almond Crisp, Barbara’s Bakery High Fiber Original, also contain 5-7 grams of protein per serving. To make it tasty, add some dry-roasted sunflower seeds, which are rich in anti-aging vitamin E along with proteins.

Eggs
Whether you like it scrambled or half-boiled, eggs in breakfast are one of the healthiest choices you can make. It helps to burn the fat as long as you keep the recipe low on cheese and oil. It has all the necessary amino acids which work in favor of muscle development. More importantly, it keeps you full for a long time; thus, lowering the scope for munching junk foods. Eggs contain all the vital nutrients that help to keep the skin healthy, develop the immune system, and improve liver functioning. The yolk has vitamin A, riboflavin, and choline which gives all the necessary nutrients to an adult. Fresh goat cheese and eggs taste great together and help to combat osteoporosis in the long run as cheese contributes to the calcium content in the body. Hot chilies in scrambled eggs work as fat-burners and mood boosters.

Greek yogurt
Sometimes referred to as the golden child of nutritionists, Greek yogurt is the loved choice for those who are looking to slim down. The low-calorie count is an added factor along with the high body-building protein content. Yogurt has a rich content of good bacteria that encourage gut and hence the digestive health by reducing the belly bloats. When yogurt is consumed with a limited quantity of fat-filled nuts like almonds or walnuts makes it a balanced meal which provides good protein quotient. It also helps in muscle growth.

Cottage cheese
Some might call it a bygone staple breakfast but cottage cheese is one of the healthiest options for a diet conscious person. Pair it with nutrient-rich berries and cinnamon powder to make the dish tastier. You can make the fat-frying power of protein, by combining cottage cheese with tuna. Belly fat blocking polyphenols in the berries when added with the right quantity of cottage cheese help to keep the blood sugar level stable. Per half-cup serving of cottage cheese provides 15 grams of protein and 100 calories. To make it more fibrous, eat it along with avocado toast.

Peanut butter
Peanut butter pays off 8 grams of protein per 2 tablespoons of serving. Calorically dense, this butter also has high-protein content. When taken in small doses along with overnight soaked oats, it gives the perfect punch of carbs and protein. It gives you the energy to get all the work done through the day.

Chicken sausage
With 12 grams of protein per link, chicken sausage is one of the major ingredients of a big breakfast. A breakfast menu of eggs and chicken sausage gives a huge hit of protein but with limited calorie content. Organic chicken with herbs and spices is a loved British breakfast which adds constructively to the body growth. It also helps in increasing the metabolism rate.

Quinoa
Many might have blacklisted quinoa from their breakfast menu but it gives about 8 grams of protein per cooked cup. Although it is more popular as a veggie-filled lunchtime salad or as a healthy dinner side dish, quinoa is one of the most preferred diet recommendations by the nutritionists. This pseudo grain is rich in complex carbs as well as in protein. It teams up to give a steady blood sugar level. Also, it keeps you feeling full all through the day, saving you from those unnecessary bites. Cooking quinoa in milk and sprinkling some cardamom or cinnamon on it is one of the best high protein breakfast ideas. Moreover, it is as easy to make as any oatmeal.

Skim milk
With protein content being as high as 8 grams per cup, skim milk is one of the classic choices for a high-protein breakfast. A bowl of cereal and skim milk can help to stride through a busy day with a full measure of energy. The low sugar cereals contain plenty of fiber and create roughage in the digestive system. Some also add pumpkin seeds or crushed nuts to the skim milk. It is wise to have a single measuring spoon to keep a tap on the calorie and protein content.