Seeking the perfect morning start? Bio-hackers these days might tell you to try starting your day with extreme measures, like getting 30 minutes of sun exposure or dipping into a cold plunge. But who has the time?! Often, getting a good start to your day can be as simple as eating the right combination of protein and fiber for breakfast.
We’ve known for decades that a good breakfast is the ideal start to the day, but in recent years, more and more research has shown that the right combination of protein and fiber can help regulate blood sugar, improve gut health, and provide a boost in mood, focus, and energy, while also contributing to long-term benefits like reduced risk of diabetes and heart disease.
How Much Protein and Fiber to Eat at Breakfast
While the ideal amount of fiber and protein intake varies depending on weight, gender, fitness level and more, registered dietitian Amy Shapiro recommends between 25-31 grams of protein and 5-15 grams of fiber for breakfast.
But it can be tough to get this much protein and fiber in the mornings — especially if you’re not a morning person or tend to have a stressful start most days.
Fun (and Surprising!) Ways to Eat More Protein and Fiber During Breakfast
If you’re looking for healthy breakfast ideas including ways to eat more protein and fiber, you’ll want to approach your breakfast with an eye for nutrient-dense foods. Every part of your breakfast should offer protein and/or fiber.
So how can you get enough of both in one meal?
Add It In (or On!)
One easy way to get more protein and fiber, no matter what you’re having for breakfast, is to look for ways to add protein and fiber into what you’re already used to eating in the morning. Whether it’s something savory, like toast or eggs or something sweet, like pancakes or cereal, adding a combination of the following foods will help boost your protein and fiber intake easily.
High-Fiber and High-Protein Foods
The fastest way to increase your fiber and protein intake is to find foods that are high in both and add those to whatever you’re eating for breakfast — a sprinkle of that, a scoop of this on your toast, yogurt, smoothie, or waffle, and you’ve got a nourishing meal. Some of these foods are:
- Chia Seeds
- Seed’nola
- Flaxseed Meal
- Seed Butter
High-Fiber Foods
Then, you’ll want to add in some fiber-rich foods, too. You started with cereal and added chia seeds to the milk? Great! Now add some berries. Or, if you are eating a savory breakfast like eggs or toast, add avocado for added fiber.
- Sliced Bananas
- Oatmeal
- Fresh fruit
- Avocado
High-Protein Foods
Now, take one last look at your breakfast base. If you’re eating oatmeal or a smoothie, consider adding protein powder or even Greek yogurt if you eat dairy. Can you sprinkle in some more seeds for added protein? Every few grams counts when you’re trying to eat more than 25 grams in one meal!
Breakfast Ideas for Slow Beautiful Mornings
For those special mornings when you’re not rushing to start the day and you want to build a nourishing, comforting breakfast loaded with fiber and protein, lean into foods that feel decadent, like these Double Chocolate Chip Muffins served with an extra drizzle of Dark Chocolate Sunflower Seed Butter and a side of Cucumber Fruit Salad or these Whole Grain Oat Pancakes Topped with Vanilla Cinnamon Sunflower Seed Butter and sliced strawberries.
High-Protein and High-Fiber Breakfast Meal Prep Ideas
When you know you’re going to need to eat a quick breakfast on the go, it’s great to plan ahead and make a high-fiber, high-protein breakfast the night before, so you can grab it on your way out the door (or toward the computer). Here are a few clever ideas: