Protein fuels the muscles, boosts metabolism and keeps hunger at bay. Breakfast is the most important meal of the day. It revs up your metabolism, builds up your energy for the day and makes you just feel good. The key? Eat a high-protein and low carb balanced breakfast. And don't forget your morning booster, coffee.

More studies revealed in 2015 alone showed the caffeine, chlorogenic acid and antioxidants in coffee help fight chronic diseases like cancer and diabetes. 3-4 cups of black coffee per day are optimal. Now, a new study from the University of Missouri revealed that a breakfast that contains 35 grams of protein helps prevent weight gain, reduces your daily intake of food, staves off hunger, and stabilizes your glucose levels.

Researchers evaluated two groups of overweight young adults who habitually skipped breakfast between 1 and 7 times per week. One group was asked to eat moderately high in protein and very high in protein and a third group continued to skip breakfast. The normal breakfast and protein amount contained 13g of protein and a high-protein meal was 35g. This breakfast version included eggs, dairy and lean pork. 

During a 12-week period, study participants were instructed to report their feelings of hunger as well as the daily intake of food and drink. Both body weight and composition were measured at the beginning and end of the study's duration and they each wore a device that measured their minute-to-minute glucose levels throughout the day.

The group of teenagers who consumed the high-protein breakfast reduced their daily food intake by 400 calories and lost body fat mass, while the groups who ate normal-protein breakfast or continued to skip breakfast gained additional body fat.

Focus on high quality proteins like milk, eggs, lean meats and Greek yogurt.