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Your morning meal may not contain enough protein. According to interesting research published in the International Journal of Obesity, participants who ate a protein-packed breakfast ate 26 percent fewer calories at lunch than those who ate a calorically identical meal with less protein. The nutrient helps your gut release peptide YY, a hormone that nudges your brain to realize, �Hey, I�m full.� The Recommended Daily Allowance (RDA) of protein for women over age 19 is 46 grams; for men, it�s 56 grams. Here are easy and delicious high-protein breakfast ideas. Basic breakfast: Bowl of cereal with milk High-protein idea: Some cereals are loaded with protein, and some have very little. Some good options: Kashi GoLean Original, which has 13 grams of protein and 10 grams of fiber per serving; Bear Naked Fit Almond Crisp, which has 7 grams of protein and 7 grams of fiber; and Barbara's Bakery High Fiber Original, which has 5 grams of protein and 10 grams of fiber per serving. See a list on FitSugar.com of healthy options that contain at least 5 grams of protein and 5 grams of fiber per serving. For even more of a boost, sprinkle an ounce of dry-roasted sunflower seeds for 5 more grams of protein as well as the anti-aging vitamin E. Basic breakfast: Egg and cheese on a roll High-protein idea: Choose a breakfast burrito with beans, or try this easy recipe from HuffingtonPost.com for 25 grams of protein in your morning meal from the eggs and beans. Fill a corn tortilla with two scrambled eggs, 1/4 cup diced saut�ed onions, and 1/4 cup of black beans. Then top with a tablespoon of pico de gallo (or more to taste). Basic breakfast: Butter or jelly on toast High-protein idea: Swap butter for 2 tablespoons of peanut butter or almond butter, which adds about 8 grams of protein to your meal. Since processed nut butters can be sneaky sources of sugar and other unhealthy ingredients, look for a super-short ingredient list (like the nut, and maybe some salt, according to SELF.com).