Simple, Slumber-Friendly Protein-Packed Breakfast Options: Brilliant Meals You Can Prepare While Asleep

In the morning, starting your day with a protein-rich breakfast can provide numerous benefits, from supporting muscle maintenance to promoting sustained energy throughout the day. This article offers some practical tips and suggestions for incorporating more protein into your morning meals.

Protein is an essential nutrient that plays a crucial role in our bodies, acting as the building block for various bodily functions. A nutritionist and sports physiologist, J.J. Mayo, emphasizes its importance, stating that protein is the nutrient our bodies need most.

One popular choice for a protein-rich breakfast in Germany is Skyr, a high-protein dairy product. With a protein content of 10–12 grams per 100 grams, Skyr is a great option for those looking to increase their protein intake. Quark (curd cheese) is another favourite, providing around 6 grams of protein per 100 grams.

Eggs, a staple breakfast food, are also high in protein, with a large egg containing 6-7 grams. For those who may need more protein, two to three eggs alone might not suffice. Meal planning can make it easier to have a protein-rich breakfast by preparing hard-boiled eggs and overnight oats the night before.

Oats are another excellent base for protein-rich meals, offering 10 grams of protein per cup. Combining oats with nuts, such as almonds and peanuts, can boost the protein content further, although it's worth noting that nuts are high in calories. They are best used as an addition to yogurt, oats, or smoothies, rather than as a main protein source.

For a more substantial protein boost, whey, soy, or pea protein can be added to pancakes, oatmeal, or yogurt bowls. Whole milk cottage cheese, Greek yogurt, and kefir are other options that can be combined with eggs to increase the protein content.

Quick, protein-rich options for vegetarians or vegans include tofu scramble, overnight oats with chia seeds, and breakfast tacos with black beans.

Nutritionists recommend distributing protein intake evenly throughout the day, including a protein-rich breakfast. A simple guideline is that around 30% of daily protein needs should be covered at breakfast. For a person who weighs 68 kg, that's about 27 grams of protein per meal.

Max Deutz, head of sports nutrition at Colorado State University, notes that a protein-rich breakfast stabilizes blood sugar, has a satiating effect, and can reduce calorie intake throughout the day. After eight hours without food, our body needs fuel. Without breakfast, blood sugar levels drop, affecting energy and mood.

A representative survey by the market research institute YouGov in 2023 showed that breakfast is the most important meal for a third of Germans. Protein-rich meals can be prepared quickly and easily in the morning, making it a convenient choice for those with busy schedules.

Those who work out in the morning benefit more from a protein-rich breakfast as it supports muscle building and recovery after exercise. Incorporating more protein into your breakfast can help set the stage for a healthier, more energetic day.