Protein Isn’t Going Away
Plus, tips to get more protein with breakfast.
By now, you’ve probably heard way more about protein than you ever thought you cared to. About how important protein is and why you should get an adequate amount daily. If you haven’t yet, it’s time to befriend this superior macronutrient.
Protein (in the form of amino acids) is the main building block of your body. It’s essential for so many body functions, supporting digestion, hormone production, energy levels, and increasing feelings of fullness because it’s highly satiating.
AND protein supports metabolic function - it has a higher thermic effect than other macronutrients. This means it takes your body more energy to break down protein than carbs and fats, so not only do you feel more satisfied, you also burn more calories simply by eating more protein. That seems like a win-win!
Why is it important to get a good amount of protein in with breakfast, or within 2 to 3 hours of waking? Here are a few reasons:
Starting your day with enough protein helps energize you support adequate hormone levels, helping you combat stress and stay mentally focused.
Getting protein in earlier in the day helps keep your blood sugar in check which can curb sugar and salt cravings, saving a trip to the vending machine later in the day.
Eating a protein-rich breakfast can help stop you from overeating. Contrary to popular belief, skipping breakfast doesn’t usually mean you consume fewer calories throughout the day. Because your body doesn’t have adequate fuel early, you’re more likely to add more calories through snacking or making up for the deficit with larger meals at the end of the day.
Sources of Protein
It’s easy to get into a routine of eating the same things week after week. Figuring out new meal options is a common struggle with a lot of my clients. Here’s a list of different types of proteins to consider on your next shopping trip. This isn’t an exhaustive list, but it gives you a good place to start.
Meat – Beef, lamb, pork, venison
Poultry – Chicken, turkey, duck, eggs
Fish – Anchovies, cod, haddock, herring, mackerel, salmon, sardines, trout
Shellfish – Crab, lobster, oysters, prawns, scallops, shrimp, squid
Dairy – Cottage cheese, plain Greek or Skyr yogurt, whey protein powder
Plant-based – Beans, chickpeas, lentils, peas, tempeh, tofu, pea protein powder
Packing More Protein Into Breakfast
Not sure exactly how to pack protein into breakfast? Here are some tips to get an extra protein punch in the morning. Aiming for 25-35 grams of protein with breakfast is a great goal.
Pour your scrambled eggs over a half cup of cottage cheese to double the protein. Or blend the cottage cheese in with your eggs before scrambling for a creamier, fluffier texture that will satisfy your belly.
Try out my Turkey and Egg Skillet Bake. This is one of my go-to recipes when I know I’ll need a quick heat and eat breakfast! It’s super easy and can be modified to use up whatever leftovers you have lying around.
You can also mix extra egg whites into your whole eggs to pack more protein in without increasing the fat content. Look for a carton of liquid egg whites at your grocery store - just check the label for any unnecessary added ingredients!
Speaking of egg whites, try whipping them into your oats while cooking! Oats are another great morning option, full of beneficial nutrients and fiber with protein to boot. An extra add in of egg whites gives them a creamier consistency with along with more protein. (Cooking your eggs in milk if you can handle the lactose is also another good source of protein!)
Make overnight oats with an added scoop of protein powder. Most protein powders have roughly 20 grams per serving. If whey protein upsets your stomach, try a whey-isolate blend, casein or a plant-based option. (Scroll through some of my favorite protein powders on my Fullscript Favorites. You’ll have to create an account to log in, but you’re not obligated to anything!)
Swap regular yogurt for low or no-sugar Greek yogurt which has more protein per serving. If you haven’t had Oikos Trip Zero, I highly recommend it. There is even a Pro version now that has 23 grams of protein per cup!
Don’t be afraid of cheese and nuts! These options have good healthy fats to add to your meal along with a few added grams of protein.
Cook your rice or quinoa in bone broth rather than water for extra protein and nutrients.
Mix powdered collagen into your coffee, tea or morning beverage. Collagen is the most abundant protein in your body that supports your joints, muscles, hair, skin and nails. A serving is typically about 9 grams of protein and unflavored varieties don’t change the taste of your drink at all. This is one of my favorite brands - it dissolves smoothly and has the added benefit of probiotics.
Add collagen or protein powder into your baked goods. Tossing a scoop or two into breads, muffins, pancakes, or waffles is an easy way to get more protein into what you’re already eating.
Less considered, but equally as good an idea is to heat up your dinner leftovers for breakfast the next morning. Breakfast doesn’t have to be confined to eggs, oats, pastries and yogurt. If you can stomach something different, think outside the shell!
I hope you find a few of these tips useful and easy to add into your normal routine! Once you get into the habit of eating more protein in the morning, I guarantee you’ll notice a difference throughout the day.
