Here are three protein-rich breakfast tips that can help you feel fuller longer. Each has around 25 grams of protein and no more than 400 calories:
- One-Minute Yogurt & Berry Jar Parfait: 8 oz nonfat plain Greek yogurt with 1 cup fresh berries and 1/2 cup quick-cooking oats. Layer fruit, yogurt, oats and honey in jar. Enjoy immediately or close and refrigerate overnight.
- One-Minute Nutty Jar Muesli: ¾ cup nonfat plain Greek yogurt, 1/3 cup rolled oats, 1 Tbs chopped nuts. Layer yogurt, oats, nuts and honey in a jar. Enjoy immediately or close and refrigerate overnight.
- Fruit and Yogurt Smoothie: In a blender, combine 1 cup skim milk with 8 oz nonfat or low-fat plain Greek yogurt with 1 cup fresh or frozen berries (or 1 medium banana) and 1 Tbs honey. Blend until desired consistency. Add ice cubes, if needed.