Last week, I suggested that we should find ways to incorporate protein at every meal. Our total protein intake for the day should be approximately 35% of our total caloric intake for the day.[1] Breakfast has been shown to provide many health benefits such as lowering the risk of obesity and type-2 diabetes. There have been many studies done to help better understand why breakfast is in fact the most important meal of the day.[2] However, after a good night's sleep (hopefully) and a busy day ahead of us, we are often left uninspired and rushed in the morning. We tend to grab a quick coffee and a muffin or maybe even a piece of fruit and call this 'breakfast'. This type of energy intake certainly won't sustain us for the entire morning. In fact, this habit will often leave us feeling hungry shortly thereafter.
Sometimes, protein at breakfast can be a challenge, and we find ourselves staring into the fridge, scratching our heads, wondering what to eat. Well, look no further! Here is a full week of breakfast options. Print this out and hang it on your refrigerator or kitchen cabinet. It may just help you brainstorm your breakfast plans to get those wheels turning!
English Muffin, two scrambled eggs, baby spinach, tomato, and 1 tbsp of grated cheese (or feta).
1 serving of Greek Yogurt, sliced strawberries, blueberries, and a banana
1/2 cup of oats cooked in either almond milk, dairy milk, or water, 2 hardboiled eggs on the side
Blackbean Buritto*
1/2 cup of low-fat cottage cheese, sliced fruit, and/or berries with a sprinkle (1 tablespoon) of granola for that added crunch!
Protein pancakes**
Health Smoothie***
*Black Bean Burrito (369 cal, 9.5g fat, 41.9g carbs, 15.8g protein)
1/2 can black beans
1 tortilla wrap
2 tablespoon feta cheese
1/8 tsp cumin
1 tablespoon salsa
2 teaspoon lime juice
salt and pepper to taste
1/4 cup of sliced avocado
Pulse the bean, cumin, lime juice in a food processor until the beans take on a chunky/smooth consistency. You may need to add a little water. Add salt and pepper to taste. Place the bean mixture in the middle of the tortilla wrap. Add feta cheese, avocados, and salsa. Fold the two sides of the burrito to the center. Fold the third side to the center and roll the burrito until complete.
**Protein Pancakes (294 Cal, 3.3g fat, 35.5g carbs, 26.6g protein)
½ cup of cottage cheese
½ cup of whole oats
4 egg whites
Blend all ingredients in a blender until smooth. Spray frying pan, pour the batter in the pan and fry until golden.
***Healthy Smoothie (293 Cal, 5.9g fat, 52.8g carbs, 10.6g protein)
8oz of dairy, soy, or almond milk
1 banana
4 strawberries
½ cup of baby spinach
Sources:
[1]https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/29_Protein_Intake_of_Adults_1516.pdf
[2]Gibney MJ, Barr SI, Bellisle F, et al. Breakfast in Human Nutrition: The International Breakfast Research Initiative. Nutrients. 2018;10(5):559. Published 2018 May 1. doi:10.3390/nu10050559
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