How to get your morning protein
One of the most important things we can do to balance our blood sugar is to eat a protein-rich breakfast within 30-60 minutes of waking. This sets us up to feel full longer, reduce cravings and minimize blood sugar spikes throughout the day. Unfortunately, it is one of the biggest things that my clients struggle with. To help out, I am providing some nutritious, delicious protein-rich breakfast ideas that you can customize to your liking.
Ideally, you are getting a minimum of 30 grams of protein at each meal, (90-100g per day) and especially at breakfast. This means that just gobbling down one , or even two hard boiled eggs is not going to provide the protein you need in the morning. One egg has about 7 grams of protein. So here are some other options to get you started on the right foot.
A lot of these can be made ahead for the week or at least for a few days to make them quick and convenient.
-2 eggs (cooked any style) and 2 high-quality, low preservative chicken sausage patties or links.
-Scrambled eggs with cheese and veggies (arugula, peppers, spinach, kale, asparagus, etc.)
-Tofu scramble https://rainbowplantlife.com/eggy-tofu-scramble/
-Greek yogurt parfait with fresh or frozen fruit. Try to avoid sugary granola and instead, opt for seeds or nuts like hemp hearts (10g of protein in 3 TBSP), sunflower seeds, etc.
-Chia pudding with Greek yogurt or plant-based milk. With or without the addition of protein powder to get to the needed 30 g.
https://www.eatingbirdfood.com/protein-chia-pudding/
https://realfoodwholelife.com/recipes/protein-chia-pudding/
-This can also be done with quinoa.
https://goodfoodbaddie.com/overnight-quinoa-porridge-high-protein-grain-free/
-Make-ahead breakfast burritos with eggs and sausage/tofu/cheese/veggies. These can be frozen and just popped in the microwave for a quick, hot, satisfying breakfast. Here is a veggie only version but you can add meat or make it vegan with tofu instead of eggs.
https://workweeklunch.com/veggie-breakfast-burritos/
Here is another version done entirely on a sheet pan in the oven. Easy-peasy.
https://www.youtube.com/watch?v=8MWZoVj-4BM
-If you are an oatmeal fan, you can try a quinoa porridge. It doesn’t quite get to 30 g on it’s own but you can add more nuts/seeds like hemp hearts, add protein powder or eat with an egg or two.
https://www.twospoons.ca/creamy-quinoa-porridge/
-Again, peanut butter on its own, is not going to get you all you need but 2 TBSP has about 8 grams and if you have two slices of toast you can get 4 TBSP (or on a banana or sliced apple). Add a hard-boiled egg or two and you’re good from a protein standpoint.
-3-4 egg omelet with or without meat, cheese. Veggies.
Cottage cheese (25g protein in one cup) with fruit or veggies, nuts/seeds.
And, of course, there is always my favorite; the oh so versatile smoothie.
My basic formula is:
1-1 ½ c. nut milk or coconut milk if you prefer
1c. veggies (kale, chard, spinach, cauliflower rice, avocado)
1c. mixed berries (raspberries, strawberries, blueberries, blackberries, cranberries)
3 TBSP hemp hearts
2 TBSP tahini or peanut butter
2 TBSP flax meal
1 scoop protein powder.
If you are a pancake/waffle fan there are options for including more protein.