Diet Tips

Breakfast high in protein and fat | Is it good for you?


The most popular types of breakfast in the world are ones high in carbohydrates. Recently, nutrition experts have noticed that such meals aren’t good for everyone and come up with the idea of  breakfast made of protein and fat. This type of meal satisfies hunger, leaves you full for long periods of time, and improves your metabolism. What should this breakfast look like? What are its benefits? Who should eat it?

What does high-protein high-fat breakfast look like?

Eggs are its main ingredient. You can eat them in a variety of ways: boiled, poached, scrambled, or as an omelet. Vegetables with 1-2 tablespoons of high quality fat such as olive oil are another important element of the breakfast. The meal should also comprise of meat or fish, it could be bacon, cold meat, or smoked salmon. Avocados will be a good substitute of eggs. You can use them to make almost everything. Meals consisting of coconut milk, chia seeds, and nuts are also great. Keep in mind one important rule regarding protein-fat breakfast – you should avoid carbohydrates.

Who should eat protein-fat breakfasts?

Anyone who doesn’t feel so great after eating carbs in the morning can try eating protein-fat breakfasts. There are, however, specific groups of people that are recommended this breakfast type by dietitians. These include diabetics and insulin resistant people. Eating this type of meal helps improve their health and control blood sugar levels. This breakfast is also recommended to people who are trying to lose weight or are very physically active.

Benefits of protein-fat breakfast

Eating breakfast high in protein and fat positively affects your body, appearance, and how you feel. It also improves hormonal balance and glucose levels. When you’ve eaten this type of foods you no longer crave sweets which is a benefit for people on a diet. What’s more, eating protein-fat breakfasts increases your chance of burning fat tissue.

If you don’t know what protein-fat breakfast to make, I leave this recipe for you! Try this



  • 2 eggs
  • a handful of spinach leaves
  • 1/3 zucchini
  • feta cheese
  • garlic
  • chives
  • salt and pepper

Preheat the oven to 180 C. Dice the vegetables. Beat the eggs in a bowl, add the diced vegetables, garlic minced in a press, crumbled feta cheese, salt, pepper, and stir with a fork. Apply a little oil to two ramekins and pour the batter into them. Bake for 15 minutes.

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