The likely reason for the high-protein perk? Improved glycemic control, says Heather Leidy, PhD, study author and assistant professor in the department of nutrition and exercise physiology at the University of Missouri. Basically, these people had more stable blood sugar, which contributes to reduced desire to eat and improved body composition.
But do you really need 35 g of protein to reap all those benefits? Fortunately, recent data suggests that a more doable range of 24 to 30 g of protein in the morning will have similar positive effects, says Leidy. Here are 3 delicious—and speedy!—ways to achieve just that:
Omelet In A Mug: 30 g protein
Spray a large mug with cooking spray. Add 2 to 3 whisked eggs; 2 oz sliced deli ham, chopped; 2 Tbsp diced bell pepper; and salt and pepper to taste. Mix well and microwave on high for one minute. Stir and break up any large chunks with a fork, then cook again on high until eggs are set, about a minute. Top with a sprinkle of cheese.
Protein-Boosted Overnight Oats: 24 g protein
In a jar with a lid, combine ½ cup rolled oats, ¾ cup milk, 1 scoop whey protein (we like Source Organic Whey Protein Concentrate), and toppings like blueberries, slivered almonds, and cinnamon. Mix well and store in the refrigerator, covered, overnight.
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Cottage Cheese Breakfast Parfait: 30 g protein
In a mason jar or mug, layer ½ cup cottage cheese, 2 Tbsp berries, and 1 Tbsp chopped nuts. Repeat layers once, and top with a drizzle of honey.