Protein and fiber are essential for overall health, and many protein- and fiber-rich foods provide an array of vitamins and minerals. Proteins are building blocks for bones, muscles, cartilage, skin, and blood.1 Dietary fiber adds bulk to the diet, making you feel full faster, aiding digestion, and helping with weight management.
Research shows that eating more fiber leads to a slower, more gradual release of sugar into the bloodstream, which helps maintain steady blood sugar levels and prevent spikes. Protein also breaks down slower than carbohydrates, which keeps you fuller for longer and may help blood sugar management. Eating more protein can improve blood lipid levels and lower blood pressure.
The recommended protein intake is 10-35% of daily calories, with a minimum of 0.8 grams (g) per kilogram of body weight to prevent deficiencies. However, consuming 1.2 g per kilogram (kg) can reduce age-related muscle and bone loss. Research suggests most adults can tolerate up to 2 g/kg daily or more.
For fiber, adult women (age 19-50) should aim for 25 g daily, and adult men should target 38 g. For adults over 50, women need 21 g, and men need 30 g daily.
Starting your day with a high-protein, high-fiber breakfast can help you meet your nutrition goals and will keep you energized and satisfied throughout the morning.
Greek Yogurt With Raspberries and Granola
Dairy products like Greek yogurt offer nutrients such as protein, calcium, and phosphorus.6 One 7-ounce (oz) container of low-fat plain Greek yogurt provides 19.9 g of protein.
Top with antioxidant-rich berries like raspberries—which provide 8 g of fiber per cup—and granola for flavor and extra protein and fiber.89 Look for granola that contains nuts and seeds, such as walnuts or sunflower seeds. These are rich in protein and fiber, healthy fats, and antioxidants
2. Oatmeal With Almonds and Apples
Oats contain beta-glucan, a fiber that can support gut health and help manage appetite.11 One cup of cooked instant oats offers 5.55 g of protein and 3.98 g of fiber
Top your oatmeal with cinnamon, 1 oz of almonds (6.01 g of protein and 3.54 g of fiber), and 1 cup of sliced apples (2.29 g of fiber).1314 For added protein, consider cooking oats in milk, such as 2% low-fat milk, which offers 8.23 g of protein per cup.3. Quinoa Breakfast Bowl
Quinoa is a gluten-free grain high in protein, fiber, and other nutrients like magnesium, phosphorus, and manganese. One cup of cooked quinoa delivers 8.14 g of protein and 5.18 g of fiber.
Mix in 1 cup of sliced strawberries, adding 3.32 g of fiber and sweetness.17 Add hemp seeds for crunch and a mild nutty taste, which provide 9.48 g of protein and 1.2 g of fiber for a 3-tablespoon (tbsp) serving.4. Cottage Cheese and Avocado Toast
Select a high-fiber bread for toast and sandwiches. One medium slice offers about 3-4 g of fiber and 3 g of protein.
Spread the toast with cottage cheese, which contains about 6 g of protein per one-quarter cup.20 Top with 1 cup of avocado slices, which adds 9.78 g of fiber and 2.92 g of protein. Avocados are also a good source of healthy unsaturated fats.
5. Egg Omelet With High-Fiber Toast
Eggs are a rich source of nutrients, including protein, vitamin D, B vitamins, and choline, which are essential for brain health.bisma
Make an omelet with 2-3 large eggs, which provides around 12-19 g of protein, and shredded cheddar cheese, which adds 6.49 g of protein per ounce.2324
Mix in vegetables like onions, mushrooms, or spinach for added nutrients and fiber, and enjoy with high-fiber toast, which offers about 3-4 g of fiber and 3 g of protein per slice.
6. Protein Pancakes With Blueberries
High-protein pancake mixes typically contain ingredients like eggs, whey protein concentrate, or bean protein concentrate, and offer around 15 g of protein per serving.2526 Look for a mix that contains simple ingredients and minimal additives. You can also find recipes to make protein pancakes at home.
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