High-protein breakfast options for satiety and blood sugar management

Consuming a high-protein breakfast can assist with satiety, blood sugar management, and reducing cravings for carbohydrates and sugar. Registered dietitian Julia Zumpano recommends aiming for 20 to 30 grams of protein during the first meal of the day to help prevent overeating later.

Effective breakfast options include cottage cheese pancakes, egg and vegetable scrambles with lean meats like turkey or chicken sausage, tofu scrambles for vegan diets, and Greek yogurt paired with nuts and berries. Additionally, smoothies incorporating white beans and Greek yogurt can provide a significant protein boost, with white beans offering approximately 10 grams of plant-based protein per serving.