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high protein breakfast

Conquer the New Year with Breakfast

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Breakfast

A breakfast that is high in protein helps kick start your metabolism and regulate your appetite for the rest of the day.

  • Unlike carbohydrates (most cereals, bagels, muffins, etc), which are quickly digested and absorbed, protein takes longer to break down so it keeps you fuller longer and stabilizes blood sugar levels.
  • It also helps improve brain function thus increasing mental clarity and productivity.
  • Many people find it hard to squeeze breakfast into their busy schedules.
  • January is the perfect time to press the re-set button and establish a healthy routine.
High-Protein Breakfast Options!

High-Protein Breakfast Options!

Here are some options for a healthy grab and go meal that all provide 20-30g of protein.

If you’re not currently in the habit of having breakfast, start with a shake or yogurt, which are easy and light.

  • Fruity Cottage Cheese– 1 cup cottage cheese with 1/2 cup pineapple- 28g
  • Yogurt Parfait– 3/4 cup plain Greek yogurt with 1 ounce pumpkin seeds, 1tsp honey, cinnamon – 20 g
  • Egg Toast– 2 slices sprouted grain bread with 2 fried eggs, ¼ sliced avocado- 20g
  • Breakfast Pizza- 1 sprouted grain English muffin with 1/2 cup ricotta cheese, top with sliced tomato- 22g
  • Breakfast Burrito– 1 whole grain tortilla with 2 eggs scrambled, 1/2 cup beans, salsa and 2 tbsp cheese- 26g

    Prioritizing protein at breakfast will help you make healthy choices for the rest of the day.

  • Almond Chia Quinoa Bowl- 1 cup cooked quinoa with 2tbsp chia seeds, 2tbsp almond butter, ½ cup berries, cinnamon and honey– 20g
  • Chocolate Peanut Butter Protein Oats- 1 cup cooked oatmeal mixed with ½ scoop chocolate protein oats, topped with 1 tbsp natural peanut butter- 24g
  • Healthy Cereal- 1.5 cups Kashi Go Lean Crunch Cereal with 1 cup milk- 23g
  • DIY Starbucks Protein Pack- 1 hardboiled egg, 1 string cheese, ¼ cup almonds, 1 apple– 20g
  • Pumpkin Protein Shake- 1 scoop of vanilla protein powder, ½ cup canned pumpkin, cinnamon, nutmeg, 8 ounces of almond milk, ice – 30g

Resources:

http://www.prevention.com/food/5-high-protein-breakfasts

http://www.womenshealthmag.com/food/6-breakfasts-that-crush-cravings

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ABOUT THE AUTHOR

Danielle Crumble Smith

Danielle is a Registered Dietitian Nutritionist currently living in Colorado though she is originally from TN and has lived in AK, CA, and NV. She and her husband, Colton, have two crazy dogs and are expecting twins in August. She received her degree in Nutrition, Dietetics and Food Science from California State University at Northridge and has since worked in a variety of roles as Dietitian over the past 7 years. Danielle has experience working in both clinical inpatient settings as well as outpatient. Her client/patient population has spanned from individuals with Food Allergies, Gastrointestinal Disorders, Eating Disorders, Autoimmune conditions, Diabetes, Kidney Disease, Sports Performance and Weight Management. In her free time, Danielle loves hiking with her husband, having FaceTime dates with family and doing anything outside!

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