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It is super important to start your day with protein. People who eat a breakfast packed with protein have fewer cravings throughout the day and feel fuller, longer. Eating something like cereal or toast without any protein usually leads to a crash by mid-morning, since carbohydrates digest faster than protein. A published study found that those who ate a protein-rich meal at breakfast reported to be satisfied longer than those who ate the same amount of protein at other meals.

You can start by simply sprinkling some chia seeds on top of your oatmeal or overnight oats when you take them out of the fridge in the morning. Not only does each ounce of chia seeds add about five grams of protein, but the delicious heart-healthy seeds add calcium, fiber and some texture, too.

Almond Chia Seed Oatmeal
Ingredients:
1/3 cup coconut milk
1/4 cup rolled oats
1/4 cup Greek yogurt
2 tsp chia seeds
2 tsp maple syrup or sweetener of your choice
1 tsp ground cinnamon
1/4 cup fresh blueberries
Instructions:
1. Combine coconut milk, oats, Greek yogurt, chia seeds, maple syrup or sweetener of your choice, and cinnamon in a 1/2-pint jar with a lid; cover and shake until combined.
2. Remove lid and fold in blueberries. Cover jar with lid.
3. Refrigerate oatmeal, 8 hours to overnight.

Try eating 3/4 cup of Greek yogurt with granola. While granola is good source of carbohydrates and good fats, the Greek yogurt helps boost you’re morning protein intake by an additional 17 grams, which is the same amount you’d get from eating three eggs.

Alter your morning breakfast bowls. While oatmeal has a decent six grams of protein per cup, quinoa beats it two times over with 12 grams of protein per cup. Quinoa also has more than double the magnesium as oatmeal, a mineral that plays an essential role in keeping muscles relaxed. To begin the transition you might want to only substitute half of your oatmeal with quinoa.

Quinoa Oatmeal
Ingredients:
1 cup cooked Quinoa (the cream variety, red is too bitter)
1/4 cup Almond Milk
1 tablespoon Flaxseed
1/4 cup Strawberries, Blueberries or Blackberries
1 tablespoon Agave nectar
1/2 teaspoon Cinnamon
Instructions:
Combine all ingredients in small saucepan. Cook over med-high heat until it starts to bubble. Reduce to low and simmer for 5 more minutes. Remove from stove and garnish with fresh mint sprig and fresh berries.

Try a banana almond butter sandwich. Top your favorite whole grain bread with about 2 tablespoons of organic almond butter and layer that with slices of banana, packed with mind-focusing folate. Two tablespoons of almond butter has about seven grams of protein, if you would like a bigger boost add a teaspoon of chia seeds to the butter. This will also provide the sandwich with a nice texture.

banana almond butter sandwich
Ingredients:
2 slices Gluten-Free or Whole Grain Bread
2 tablespoons Almond Butter
1/2 Banana
Instructions:
Spread 2 tablespoons almond butter on one slice of bread.
Slice ½ banana width-wise into enough circular banana slices to cover the surface of the bread and stick to almond butter; complete sandwich with second slice of bread.

banana almond butter sandwich
Ingredients:
2 slices Gluten-Free or Whole Grain Bread
2 tablespoons Almond Butter
1/2 Banana
Instructions:
Spread 2 tablespoons almond butter on one slice of bread.
Slice ½ banana width-wise into enough circular banana slices to cover the surface of the bread and stick to almond butter; complete sandwich with second slice of bread.

Start you day off with Buckwheat Coconut Porridge. Buckwheat isn’t a grain but actually a fruit seed that’s related to rhubarb. This means it’s suitable for those who are sensitive to wheat and gluten. You can guarantee yourself a protein and nutrient packed meal.

Buckwheat Coconut Porridge
Ingredients:
• ¼ cup toasted buckwheat, ground
• ½ cup + 2 tablespoons coconut milk
• ¾ cup water
• ¾ teaspoon vanilla
• 1 tablespoons raw honey
• 1 tablespoons shredded coconut
• 2 tablespoons currants
• 2 tablespoons chopped pecans
• drizzle of coconut syrup
Directions:
1. Bring the coconut milk, water, vanilla and honey to a boil in a small pot. While the liquid is heating up, grind buckwheat in a coffee grinder until fine.
2. Add the buckwheat to the pot, stir well and turn the heat down to a low simmer. Cover and cook for 10 minutes, checking every few minutes to see if the porridge needs more liquid.
3. Scoop into a bowl and add shredded coconut, currants, pecans and coconut syrup.

You can easily add 20 grams of protein by replacing 1/3 of your favorite pancake mix with protein powder. Try using a completely plant-based protein powder.

Protein also slows down the absorption of carbohydrates, which helps keep blood sugar levels stable. Not only does this reduce hunger, but it also it wards off fat storage to help you get toned.

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The Refreshing Point

Boost Your Protein at Breakfast Without Heating Up The Stove Top