I’m sure we have all heard the cliche “breakfast is the most important meal of the day”. However, between the limited time to prepare and eat something nutritious, jam-packed morning routines of getting kids off to school, and simply not being hungry in the morning, I am not surprised to learn many people struggle with this meal. Breakfast IS important- by eating food in the morning, we are breaking the fasted state in our body and introducing sugar back into our blood. This starts to give us the energy that we need to efficiently perform all the tasks in the upcoming day (and no, we shouldn’t do it on coffee alone!). The other issue with breakfast is it can sometimes be lacking in the macronutrient protein. Common breakfast choices like cereal, muffins, smoothies and sometimes even the granola/protein bars out there are not a good source of this necessary nutrient. Everyone needs protein, and if your health goals include losing weight or gaining muscle, it is even more important to make sure your breakfast is packed with protein. Check out these four suggestions for increasing protein tomorrow morning! If you use a plant-based milk, use a protein milk. Almond and oat milk are very popular right now but they are typically extremely low in protein. For example, 1 cup of cow’s milk has 8 grams of protein, whereas 1 cup of almond milk has 1 gram of protein. If you have an allergy or intolerance to dairy products or simply prefer animal-free products, try Silk Protein Almond & Cashew milk. It has 10 grams of protein in 1 cup, and is perfect for cold/hot cereal or smoothies for breakfast. Try non-fat Greek yogurt instead of regular yogurt. Individual serving cups of yogurt are great for busy mornings. Level up your morning protein by choosing non-fat Greek yogurt in place of regular yogurt. One container of yogurt has about 5 grams of protein, while one container of Greek yogurt may contain 14 grams- almost triple the amount! If you want to get fancy, add your favorite berries and granola for crunch. Add protein to oatmeal. A good protein powder is versatile and can be used in many creative ways. Sneak a scoop into your oatmeal/overnight oats, making sure to add extra liquid to adjust the consistency to your preference. Another fan favorite for increasing lean protein in oatmeal is to add egg whites or PB2 (powdered peanut butter). Check out this recipe for egg white oatmeal- it’s a perfect option for meal prepping ahead of time https://thecleaneatingcouple.com/protein-packed-egg-white-oatmeal/ Prep egg white bites. Speaking of meal prep, another recipe to add to your repertoire is definitely egg white bites. These are the easiest to pop in your mouth on those days where you can’t sit down long enough to eat a plate of scrambled eggs. There are many frozen variations you can find at the store but they are likely to be high in sodium. Prep these in bulk at home to control the amount of salt, and also add in your favorite colorful veggies! I recommend buying the container of liquid egg whites to eliminate mess and food waste. https://kathrynskitchenblog.com/egg-white-bites-recipe/ Remember, everyone’s protein needs differ based on individual lifestyles and health goals. If you are looking to lose weight or body fat, or increase muscle, please consult our Registered Dietitian for individual recommendations. If you need further guidance to find breakfast options that work well for you, we can help. Please email hannah@sinfitberlin.com with any questions or to apply for nutrition coaching.
