Morning is the time when metabolic activity is at its peak. A nutritious breakfast can increase energy levels, fuel the brain and muscles, and reduce the risk of conditions like heart disease, diabetes, and obesity.

Dr. Tran Thi Tra Phuong from the Nutrition and Dietetics Department at Tam Anh General Hospital in Hanoi explains that breakfast supplies essential vitamins, minerals, fiber, and protein, contributing to about 25-33% of daily energy needs.

Consuming adequate protein at breakfast can boost metabolism, enhance satiety, stabilize blood sugar, and aid in weight management. It also helps in muscle repair, improving brain function, and increasing productivity.

The exact amount of protein required varies based on age, gender, physical activity level, and health goals. The recommended daily protein intake for an average person is around 1.2-1.5 grams per kilogram of body weight.

For those who engage in moderate to intense physical activity, this can rise to 1.5-2 grams per kilogram to promote muscle and bone health. Pregnant and breastfeeding women may need a higher intake.

Here are some protein-rich foods that make an ideal breakfast:

Eggs

A small egg contains about 4.9 grams of protein, a medium egg provides around 5.7 grams, and a large egg offers 6.5 grams of protein—more than some meats.

Chicken breast

100 grams of chicken breast provides about 15-20 grams of protein.

Salmon

Each 100-gram serving of salmon contains 20 grams of protein and a rich amount of omega-3 fatty acids, which are good for brain health.

Milk and yogurt

30 ml of fresh milk provides 1 gram of protein, and a 125-gram cup of yogurt contains about 4.3-5 grams of protein. Milk is also high in calcium.

Greek yogurt, which provides up to 9 grams of protein per 100 grams, is also a good breakfast choice.

Cheese

60 grams of low-fat cheese offers 15 grams of protein.

Nuts, seeds, and beans

Oats, chia seeds, flaxseeds, and soybeans are rich in plant-based protein and fiber. For example, 100 grams of soybeans can provide up to 8-10 grams of protein.

Supplements

Plant-based proteins (such as pea or soy protein) and whey protein are excellent options for those with high protein needs. A scoop of whey protein (25-30 grams) typically contains 20-25 grams of protein.

Dr. Phuong advises focusing not only on the quantity of protein but also on the type. Diets high in red meat, which is rich in saturated fats, can increase the risk of heart disease, high blood pressure, stroke, diabetes, joint issues, and cancer. Reducing red meat consumption and increasing healthy protein sources is better for overall health.

For a balanced, nutrient-rich diet, it’s ideal to combine both animal and plant-based proteins. Since protein metabolism requires more water than carbs or fats, it’s important to stay hydrated to prevent dehydration.

While protein is beneficial, excessive intake can cause digestive issues such as bloating, indigestion, and an increased risk of kidney stones. Those with conditions like gout, liver or kidney disease, or deficiencies in nutrients needed for protein metabolism (such as glucose, arginine, glutamine, vitamin B6, vitamin B12, and folate) should consult a doctor for guidance on the right protein supplementation.