Aarushi Bhadury

One of the first changes anyone makes to their diet when they decide to eat healthily is to add more protein to it. Not only does it help build strong muscles, but it also keeps you energized and helps you sustain long activities. Protein also helps you feel full, so you don't get hungry again too quickly and helps you maintain a healthy weight. Plus, it helps your body turn food into energy. Some studies even show it can help keep your blood pressure healthy. So, when do you think is the best time to have protein? Eating a breakfast with lots of protein is a simple way to start your day off right and feel good. Not only will it help you stay energized throughout the day, but it will also help you feel focused. But how does one add more protein to their diet? According to the <span>Mayo Clinic</span> you can try to eat 30 grams of protein within 30 minutes of waking up. This "30/30 rule" might help your body use the protein better than if you ate most of it later, like at dinner. At night it is always suggested that you eat a light dinner as your body needs to rest as well. But eating protein early can give you a boost of energy in the morning. But it's not just about how much protein you eat, it's also about where it comes from. Choosing healthy protein sources is important for your overall health.

<h2><span rel="noindex">Healthy Ways</span> to Get Protein</h2>

Some breakfast foods, like bacon, have protein, but they also have unhealthy things like too much fat and salt. But that isn’t the only good source of protein available to us! There are many animal as well as plant-based protein you can enjoy every morning. Instead of relying on processed meats, try to eat whole, natural foods that are full of protein. These foods give you the protein you need and also have vitamins, minerals, and other good things for your body. This way, you get the <span>benefits of protein</span> without the unhealthy stuff.

Eggs are full of nutrients and a great source of complete protein, meaning they have all the building blocks your body needs. One large egg has about 6 grams of protein. Eating a five-egg omelet or scramble gets you over 30 grams of protein. If you're watching fat or calories, use egg whites, which have about 3.5 grams of protein each.

One cup of cottage cheese made with whole milk has 25 grams of protein and only about 220 calories. It's a simple and filling way to get a lot of protein in one serving. You can eat it plain or add fruit or other toppings for flavor.

Plain, nonfat yogurt has a good amount of protein for the calories. A small serving (about 3.5 ounces) has 10 grams of protein and only 59 calories. Eating about 10 ounces of yogurt gives you over 30 grams of protein for less than 200 calories.

Tofu is a plant-based protein that's very versatile. A three-ounce piece of firm tofu has about 9 grams of protein. It's a great base for a tofu scramble, a good egg substitute for vegans and vegetarians.

Half a cup of black beans gives you 8 grams of protein. They're also full of fiber, which helps you feel full and is good for your digestion. Black beans are a great addition to breakfast burritos or other dishes.

Sourdough bread has more protein than you might think. Just one two-ounce slice has 8 grams of protein. It's a tasty option for toast or sandwiches at breakfast.

Peanut butter is a good source of protein, with two tablespoons providing 7 grams. If you spread it on a slice of sourdough bread, you can get about 15 grams of protein in one simple breakfast. 

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One of the first changes anyone makes to their diet when they decide to eat healthily is to add more protein to it. Not only does it help build strong muscles, but it also keeps you energized and helps you sustain long activities. Protein also helps you feel full, so you don't get hungry again too quickly and helps you maintain a healthy weight. Plus, it helps your body turn food into energy. Some studies even show it can help keep your blood pressure healthy. So, when do you think is the best time to have protein? Eating a breakfast with lots of protein is a simple way to start your day off right and feel good. Not only will it help you stay energized throughout the day, but it will also help you feel focused. But how does one add more protein to their diet? According to the Mayo Clinic you can try to eat 30 grams of protein within 30 minutes of waking up. This "30/30 rule" might help your body use the protein better than if you ate most of it later, like at dinner. At night it is always suggested that you eat a light dinner as your body needs to rest as well. But eating protein early can give you a boost of energy in the morning. But it's not just about how much protein you eat, it's also about where it comes from. Choosing healthy protein sources is important for your overall health.Healthy Ways to Get ProteinSome breakfast foods, like bacon, have protein, but they also have unhealthy things like too much fat and salt. But that isn’t the only good source of protein available to us! There are many animal as well as plant-based protein you can enjoy every morning. Instead of relying on processed meats, try to eat whole, natural foods that are full of protein. These foods give you the protein you need and also have vitamins, minerals, and other good things for your body. This way, you get the benefits of protein without the unhealthy stuff.EggsEggs are full of nutrients and a great source of complete protein, meaning they have all the building blocks your body needs. One large egg has about 6 grams of protein. Eating a five-egg omelet or scramble gets you over 30 grams of protein. If you're watching fat or calories, use egg whites, which have about 3.5 grams of protein each.Cottage CheeseOne cup of cottage cheese made with whole milk has 25 grams of protein and only about 220 calories. It's a simple and filling way to get a lot of protein in one serving. You can eat it plain or add fruit or other toppings for flavor.YogurtPlain, nonfat yogurt has a good amount of protein for the calories. A small serving (about 3.5 ounces) has 10 grams of protein and only 59 calories. Eating about 10 ounces of yogurt gives you over 30 grams of protein for less than 200 calories.TofuTofu is a plant-based protein that's very versatile. A three-ounce piece of firm tofu has about 9 grams of protein. It's a great base for a tofu scramble, a good egg substitute for vegans and vegetarians.Black BeansHalf a cup of black beans gives you 8 grams of protein. They're also full of fiber, which helps you feel full and is good for your digestion. Black beans are a great addition to breakfast burritos or other dishes.Sourdough BreadSourdough bread has more protein than you might think. Just one two-ounce slice has 8 grams of protein. It's a tasty option for toast or sandwiches at breakfast.Peanut ButterPeanut butter is a good source of protein, with two tablespoons providing 7 grams. If you spread it on a slice of sourdough bread, you can get about 15 grams of protein in one simple breakfast. 