The 4 Worst Foods to Eat at Breakfast if You Fell "Blah" All the Time

Eating a well-balanced, healthy breakfast gets your day off to a good start, and having adequate protein is the most important part of that according to new research. The problem is that most people get their protein at dinnertime instead of breakfast as noted by the American Society for Nutrition and protein “consumed at dinner time cannot be stored for later use and is either used for energy or stored as fat.” The goal is to aim for 20g of protein at breakfast. They have also picked four of the worst foods to eat at breakfast along with suggestions for what to eat instead. 

The worst breakfast foods regarding protein value are: 

  1. Almond milk latte – this drink only contains 1.6g of protein and won’t stave off hunger for long. 
  2. Muffin – not a great protein option with an average of 4.5g. 
  3. Toast – buttered toast tastes great but checks in at 6g of protein. 
  4. Banana bread – a tasty option that only contains 2.6g of protein. 

Recommendations for foods high in protein include: 

  • Eggs (12g in two eggs)
  • Greek yogurt (10g in 100g)
  • Chia seed pudding (2 tbsp contains 5g protein)
  • Protein shake (up to 30g depending upon the protein powder you use)
  • Veggie frittata or omelet (if combined with cottage cheese, up to 15-20g protein)
  • Smoked salmon bagel (16g) 

Follow these guidelines for a healthier, more substantial breakfast with adequate protein. 


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