I’ve decided I’m going to be doing monthly challenges here on the first Wednesday of each month, starting with today’s topic: including more protein at breakfast! I was going to wait until Friday, but Wellness Wednesday just has a better ring to it.
Per readers’ recommendations, I’ve decided to start with suggestions for getting 25 grams of protein at breakfast. Adding more protein in at breakfast is something I work with many clients on.
It has its challenges, as some clients are vegan, some are dairy-free, etc. If you have such specific needs and are interested in more ideas, please contact me. I’d be happy to work with you!
The reason we focus on protein at breakfast is because we want to start our day with a strong tone. Protein is an essential part of the satiety equation. It’s actually an ironic macronutrient because in general, Americans have no shortage of protein in their diets.
The typical diet is about 15-30% protein. But the truth of the matter is, many individuals, especially women, aren’t getting ample protein. We are on the other side of the equation.
Many people also save all of their protein for dinner, or a large meal. This is included in my sports nutrition myths.
Each meal should include some sort of protein and it’s a creative equation to figure out how to fit it in. So here are four of my favorite breakfast options with about 25 grams of protein.
If you try these consistently, I’ll sure your blood sugar and cravings will stay more stable throughout the day.
Option 1: Oatmeal with Nuts/Seeds
- 1/2 cup oatmeal – 5 grams
- 1/2 cup 2% milk – 4 grams
- 1 tbsp chia seeds – 3 grams
- 1.5 tbsp peanut/almond butter – 6 grams
- 2 tbsp hemp seeds – 7 grams
- 1/2 banana, 1/2 cup blueberries, cocoa nibs – negligent protein in fruit, but great for micronutrients!
total: 25 grams
You could also cook an egg into your oatmeal or top with yogurt!
Option 2: Egg Breakfast Sandwich
- 2 eggs – 12 grams
- 2 pieces whole grain toast – 5-6 grams
- (you could also go for a whole grain english muffin or whole wheat wrap. Remember, whole grains have protein!)
- 1 slice cheese – 6-8 grams
- 1 cup spinach – 1-2 grams
total: 24-27 grams
Option 3: Yogurt Bowl
- 1 cup plain greek yogurt (or cottage cheese) – 23 grams (can be up to 30 with cottage cheese!)
- 3/4 cup blueberries – negligent
- 1/2 banana – negligent
- 1 tbsp peanut butter – 4 grams (or 1 oz nuts/seeds, or all of the above!)
total: 27+ grams
Option 4: Protein Smoothie
- 1 scoop protein powder: 20-25 grams, depending on brand
- 1 cup dairy milk – 8 grams (or non dairy milk, 0 grams)
- 1/2 cup frozen blueberries, banana, spinach – negligent
- 1 tbsp chia seeds – 3 grams
- 1 tbsp hemp seeds – 3 grams
Load it up with any toppings!
total: 30+ grams
There you have it. It’s actually quite easy to get to 25 grams, it just takes a little bit of prep. Also, I can’t stress enough how always having chia/hemp/pumpkin seeds on hand is important!
Let me know if you have any future topics you’d like me to focus on for Wellness Wednesday! If you’re looking for some dinner recipes with 25+ grams of protein, may I suggest ground turkey burgers with sweet potato, turmeric zucchini salmon burgers or add some beans/grains to this lemon tahini lentil dip!
Do you tend to eat a smaller breakfast and snack until lunch, or a larger breakfast? I eat a large breakfast and always need a snack before lunch!
Favorite meal of the day? Mine has always been breakfast! Sure way to get me out of bed.
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