High Protein Breakfast Prevents Unhealthy Snacking.

slide05-healthy-eggsIf you’re looking to upgrade your diet, one of the easiest ways to start is with a protein-rich breakfast – at least, according to the latest study published in the American Journal of Clinical Nutrition. And yet, up to 60% of young Americans skip what is arguably the most important meal of the day.

For the study, a group of women ages 18 – 20 either skipped breakfast, ate breakfast cereal or consumed a protein-rich breakfast of eggs and meat. Regardless of the food type, all the breakfasts were matched for calories, fat, fiber, sugar and energy density. Only protein varied – with the high-protein breakfast containing some 35 grams.

Throughout the course of the study, participants completed questionnaires, provided blood samples and underwent an evening brain scan. After reviewing the data, researchers found that eating a high-protein breakfast led to increased fullness and a decrease in brain activity associated with food cravings. In addition, eating a high-protein breakfast was associated with reduced evening snacking on high-fat and high-sugar foods – as compared to skipping breakfast or eating a cereal.

According to researchers:

These data suggest that eating a protein-rich breakfast is one potential strategy to prevent overeating and improve diet quality by replacing unhealthy snacks with high quality breakfast foods.

If you’re looking for a high-protein breakfast, eggs, protein shakes, Greek yogurt and cottage cheese are all protein-rich choices to upgrade your early morning meal.

What do you usually eat for breakfast? Let me know in the comments below.

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  1. Porridge with grapes, blueberries and honey. Keeps you full and apparently lowers cholesterol!

  2. 2 egg sandwich on 12 grain bread w a slice of old cheddar

  3. christopher says:

    Oatmeal and banana.

  4. i have either a bowl of cornflakes n milk or a bowl of oats and milk without sugar or heated up just plain

  5. 6 slices of whole wheat bread with lean ham, “smoked meat”, chicken filet, jam or apply syrup.

    That’s been my standard breakfast for the last 6 months.

  6. 3 organic eggs, chicken sausage and spinach or collards every morning for several months now. I’ve not had sugar cravings since.

  7. sylv3st3r says:
  8. Thanks for the article I know that my wife and I will have a bowl of fruit that consist of bananas strawberries and pineapples and she will make egg whites and dice up Green onions.

  9. Cold organic wholemeal oat flakes with unsweetened mixed berries
    covered with soy milk or quark
    a couple of boiled eggs or 100g of tofu
    a cup with a mix of carrots, pepper bell and tomato.
    (high in protein & vitamins, low GI, no added sugar/salt and no deli meat) => no craving

  10. A healthy breakfast of 2 boiled eggs alongside a mixed vegetable and fruit smoothie has fended off my snake cravings for almost a year now!!! Thanks for the article!

  11. Hi Davey! I eat a bowl of low fat yoghurt. I try to use at least 200ml of yoghurt and then combine it with two table spoons of plain muesli (just the oats, so without nuts, sugar, honey, dried fruits and stuff) and either fresh or frozen fruit. It keeps me saturated till noonish. And that’s pretty good if you factor in that I eat it around 7.00 am.

  12. roti canai