This Protein-Packed Breakfast Food Will Annihilate Mid-Morning Hunger

This country’s relationship with breakfast is quite complicated. Many people claim they skip this vital meal, only to be starving just before lunch time. Others embrace it, but aren’t shoving the right things into their mouth to stay full throughout the morning.

Here is the food you should be eating for breakfast, and how it combats mid-morning hunger.

How many people eat the most important meal of the day?

A full breakfast served in bed.

Skipping breakfast should really be a thing of the past. | Shootnik/iStock/GettyImages

People know how important it is to eat breakfast, yet far too many people skip it. A survey conducted by NPD Group in 2011 revealed that 1 in 10 Americans skip breakfast completely. A 2015 survey backed this up by revealing that over half of the country doesn’t eat breakfast on a regular basis. That’s a lot of people battling through mid-morning cravings.

The worst excuses for not eating breakfast

Three Female Friends Enjoying Breakfast

Fuel your body for that long day ahead. | Monkeybusinessimages/iStock/Getty Images

As Best Health summarizes, there is a multitude of excuses people make for skipping out on the most important meal of the day. Some of them almost make sense, like not having enough time in the morning to eat. (Everyone knows that feeling of rushing out the door to work in the morning.) But other excuses — “I’m just not hungry” or “I’m on a diet” — are just plain silly. Especially when there is evidence proving how important this meal is.

Why you should always have a morning meal

Puffed rice and a jug of milk on a table.

Don’t be afraid of breakfast! | Lily Rochha/iStock/Getty Images

Want to know the craziest thing about skipping breakfast? It means you miss out on so many health and weight loss benefits! Having food in your belly before starting your day gives you the energy and nutrition to tackle your daily tasks. Plus, having a morning meal helps kick-start your metabolism for the day, so it’s essential to those looking to lose weight.

And to reap those benefits, you have to eat the best breakfast foods. Which brings us to …

Why you must start your day with protein

Omelet on dish.

Skip the Pop-Tarts, grab some eggs. | Nattakit Khunburan/Getty Images

For starters, fueling up on protein all but guarantees you will eat less throughout the day. Prevention points to a study showing that eating a ton of protein in the morning helps you consume roughly 400 fewer calories and burn more fat throughout the day. So in addition to eliminating mid-morning hunger pains, protein sets you up to have a better day.

The ultimate breakfast food

Two boiled eggs on egg dishes.

Eat a couple of eggs to fill up until lunchtime. | Nirad/iStock/Getty Images Plus

Your body needs protein and vitamins first thing in the morning, and nothing is going to give you both of those things like an egg. A single egg packs six grams of high-quality protein — which will help keep you full — in addition to 13 essential vitamins to kick your day off to a healthy start.

If you have health concerns …

A few eggs laid out on a brown bowl.

Turns out eggs aren’t the cause of high cholesterol. | Irisstock/iStock/Getty Images Plus

The reason eggs have gotten a bad rap in the past is because of the amount of cholesterol they contain. However, studies have shown that the cholesterol in eggs actually has very little impact on the body’s blood cholesterol levels.

“The risk of heart disease may be more closely tied to the foods that accompany the eggs in a traditional American breakfast,” Mayo Clinic explains, “such as the sodium in the bacon, sausages and ham, and the saturated fat or oils with trans fats used to fry the eggs and the hash browns.”

How to incorporate this food into your breakfast menu

Tortilla with egg on a table.

Tortilla with egg | Evignon/Getty Images

No, this doesn’t mean you have to whip up a fancy omelette every morning in order to ward off mid-morning hunger. Eggs are very versatile, so anyone can find a breakfast option that works for them. Plus, they taste good with other morning meal staples. Eggs can be cooked sunny-side up with a piece of toast, or even microwaved in a mug with some veggies. On the go and don’t have time to stand around the kitchen? Grab a hard-boiled egg and a piece of fruit and you’re good to go.