Dietitian: Pack protein into your breakfast

It can be difficult to make time for a healthy breakfast in the morning. Research published in the American Journal of Clinical Nutrition suggests eating a protein-rich breakfast, such as eggs and beef, helps with satiety and could reduce hunger and food cravings later in the day. Try made-in-a-mug egg breakfasts; you and your kids will find it easy to make a quick breakfast packed with protein.

Now that eggs have been approved and even recommended for regular consumption by healthy adults, you can feel good about this high-quality protein choice. The American Heart Association Guidelines allow for an egg a day for healthy adults. Eggs contain only 75 calories and 7 grams of high biological protein. They also contain important nutrients like iron, vitamins and carotenoids to keep you healthy and help fight disease. Eggs do contain cholesterol, but this does not seem to influence blood cholesterol like saturated fat and trans fat, which trigger cholesterol production in the body. However, there are stricter limits for those with medical conditions such as diabetes and heart disease.

High quality protein for breakfast is the key and has been shown to increase the feeling of fullness and may help curb cravings between meals. Along with eggs, lean beef is a complete high-quality protein that contains all the essential amino acids your body needs for good health.

Try the Beef and Egg Breakfast Mug recipe that uses two high-quality protein sources, lean beef and eggs, to get yourself off to a good start for the day. Make the sausage blend ahead of time or use prepared sausage. Kids can complete steps two and three themselves.

Beef and Egg Breakfast Mug

Serves: 8 (1 breakfast mug each)

Recipe courtesy of the Beef Council

All You Need:

•1 recipe Basic Country Beef Breakfast Sausage (recipe follows)

•1 cup chopped fresh vegetables such as tomato, baby spinach, bell pepper, zucchini or green onion

•8 large eggs

•8 tbsp water, divided

•½ cup shredded reduced-fat cheese such as cheddar, Monterey Jack or American, divided

•Salt and pepper, to taste (optional)

•Toppings (optional): dairy sour cream, salsa, sriracha, ketchup

All You Do:

1. Prepare Basic Country Beef Sausage. Let cool 10 minutes, stirring occasionally. Evenly divide beef and vegetables into 8 food-safe quart-size plastic bags Close securely and refrigerate up to 4 days.

2. For each serving, spray one 6-to 12-ounce microwave-safe mug or bowl with non-stick cooking spray. Add 1 egg and 1 tbsp water; whisk with fork. Stir in 1 bag refrigerated beef-vegetable mixture.

3. Microwave, uncovered, on HIGH 30 seconds. Remove from oven; stir. Continue to microwave on HIGH 30-60 seconds or until egg is just set. Stir. Top each with 1/8 the cheese. Let stand 30 seconds, or until cheese is melted. Season with salt and pepper, if desired. Serve with toppings.

Nutrition facts per serving: 178 calories, 9 g fat (4 g sat; 4 g mono), 225 mg cholesterol, 2 g carbohydrate, 4 g fiber, 21 g protein, 297 mg sodium.

Basic Country Beef Breakfast Sausage

Recipe courtesy of the Beef Council

All You Need:

•1 lb. ground beef (93% lean or leaner)

•2 tsp. chopped fresh sage or ½ tsp rubbed sage

•1 tsp. garlic powder

•1 tsp. onion powder

•½ tsp. salt

•¼ to ½ tsp. crushed red pepper

All You Do:

1. Combine all ingredients in a large bowl, mixing lightly but thoroughly.

2. Heat large nonstick skillet over medium heat until hot.

3. Add beef mixture; cook 8-10 minutes, breaking into ½ inch crumbles and stirring occasionally.

Information not intended to be medical advice. Please contact a licensed healthcare provider for individual advice.

HAILEY BOUDREAU is a registered and licensed dietitian at the Ankeny Prairie Trail Hy-Vee. She earned a Bachelor of Science degree in dietetics in 2013 from Iowa State University.