It’s the most important meal of the day.
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The amount of time between breakfast and lunch is way too long. But it doesn’t have to feel that way.
If you want to feel energized and full for longer, you should make sure to eat a nutritious breakfast with a lot of protein, Albert Matheny, R.D., C.S.C.S., and consultant for Naked Nutrition, tells BuzzFeed Life. He recommends that you eat at least 20 to 25 grams of protein in the morning. Everyone’s needs are different, of course, so that number might vary from person to person. For instance, active people who work out regularly should eat about a gram of protein per pound of bodyweight each day, Matheny says — so that 20 to 25 grams number might even be a bit low for you.
Here’s a list of delicious, healthy breakfasts that all pack at least 20 grams of protein, so you can say good-bye to that hangry feeling.
Baked Eggs in Avocados w/ Wheat Toast
So simple. So good. And includes 21 grams of protein. Get the recipe here, via Lui in Cucina.
Peanut Butter and Jelly Overnight Oats
Packs 22 grams of protein and tastes like a classic PB&J. Get the recipe here, via Eating Bird Food.
Cottage Cheese With Fruit and Toast
Simple and quick to make. Plus, it has 22.7 grams of protein. Get the recipe here, via POPSUGAR.
Cheddar, Bacon, and Spinach Egg Casserole
Loaded with about 22 grams of protein, thanks to the spinach, cottage cheese, eggs, and bacon. Get the recipe here, via The Sweet Life.
Chocolate Peanut Butter Protein Pancakes
This stack comes with 43 grams of protein. Get the recipe here, via Peanut Butter and Fitness.
Easy Kale Feta Egg Toast
Contains 33.3 grams of protein and only takes four ingredients to make. Get the recipe here, via Well Plated.
High Protein Vanilla Chia Pudding
This tasty portable breakfast is filled with 25 grams of protein. Get the recipe here, via Simply Quinoa.
Poached Eggs With Tomato, Swiss Chard, and Chickpeas
This popular brunch dish packs 20.1 grams of protein, 9.5 grams of fiber, and is only 339 calories per serving. Get the recipe here, via POPSUGAR.
Berry Blast Protein Shake
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25 grams of protein and only 216 calories. Get the recipe here, via Lean It Up.
Baked Eggs in Garlicky Collard Greens & Sweet Potatoes
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This savory dish is part of the and it includes 24 grams of protein. Get the recipe .
Healthy Homemade Granola Parfait
Greek yogurt, raspberries, strawberries, dark chocolate, homemade granola, and coconut oil make this nutrient-loaded breakfast taste delicious. It also has around 30 grams of protein. Get the recipe here, via Yummy Healthy Easy.
Sweet Potato, Black Bean, & Egg White Breakfast Burritos
Picasa / Via ambitiouskitchen.com
This easy breakfast has 20 grams of protein and is great to eat on the go. Get the recipe here, via Ambitious Kitchen.
Strawberry Infused Quinoa Breakfast Bowl
This Quinoa breakfast bowl has around 20 grams of protein. Get the recipe here, via Simply Quinoa.
Overnight Cake Batter Protein Oatmeal
248 calories, 20 grams of protein, and 6 grams of fiber per serving. Get the recipe here, via Dashing Dish.
Oatmeal Cottage Cheese Banana Pancakes
Picasa / Via ambitiouskitchen.com
One serving size (3-4 pancakes) includes 20.2 grams of protein. Get the recipe here, via Ambitious Kitchen.
Spinach and Mushroom Egg White Frittata
Whip up this filling, healthy frittata in just 15 minutes (includes 26 grams of protein). Get the recipe here, via Foodie Crush.
Mocha Banana Protein Smoothie Bowl
Get your morning caffeine and 20 grams of protein in one meal. Get the recipe here, via Ambitious Kitchen.
Cornmeal and Oat Waffle Mix
Tina Rupp / Via epicurious.com
Get your sweet fix with these delicious waffles, which pack 20 grams of protein. Get the recipe here, via Epicurious.
Twice Baked Breakfast Sweet Potatoes
These loaded sweet potatoes have 36 grams of protein per serving. Get the recipe here via, Plaid and Paleo.
