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.
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