Breakfast is one of the most important meals of the day. It kickstarts your metabolism and sets the tone for the rest of the day. From a nutritional standpoint, having a good breakfast allows your body to take on the day’s activities. Eating breakfast has been known to improve concentration levels and help control blood sugar levels throughout the day.
However, many of us have been skipping it or reaching for sugary items like cereal or toast with jam. This can make us hungrier later on in the day as our blood sugar levels drop too quickly. That’s why it’s important to incorporate more protein into your breakfast routine. Protein is an essential nutrient for the body, helping with muscle growth and repair, keeping energy levels up, and feeling fuller for longer. (The exception to this is intermittent fasting if you are not hypoglycemic or have diabetes and you eat within 16 hours of your last meal the day before.)
Are you looking for ways to up the protein in your breakfast? It’s actually simpler and more delicious than you think. It doesn’t have to be complicated or take up precious time in the morning.
1. Replace Cereal with Eggs
Many typical breakfast foods, like toast, bagels, and cereals, are low in protein. Three large eggs easily provide three times more high-quality protein than oatmeal. What’s more, eating eggs for breakfast reduces appetite, so you end up eating fewer calories later in the day.
2. Add Beans
Adding beans to your breakfast can up your protein and fiber even more. Beans, especially black beans and lentils, help provide support for blood sugar levels and cardiovascular health. You can easily prepare your favorite beans by boiling them and adding them to your egg dish, but if you are in a hurry, you can also add canned beans.
3. Choose Greek Yogurt
If a hot breakfast isn’t your thing, try yogurt. Greek yogurt is a versatile, high-protein food; it provides double the protein compared to traditional yogurt due to the straining process it goes through. Add it to smoothies, spoon it over pancakes and waffles, or use it to make overnight oats. The breakfast possibilities are endless. I always recommend yogurt from pasture-raised, organic milk, or you can try coconut yogurt as well.
4. Enjoy Whole Grains
Whole grains are rich in important nutrients, including fiber, vitamins, minerals, and antioxidants. Whether you want to try hot quinoa cereal or add a bowl of quinoa and beans, whole grains will add significantly more protein than refined grains.
5. Top Off with Almonds
Almonds are one of the better sources of protein than most nuts; plus, they’re incredibly healthy. They’re high in magnesium, fiber, and heart-healthy monounsaturated fat while low in carbs. Sprinkle a few tablespoons of chopped almonds over yogurt, cottage cheese, salad, or your oatmeal to increase your protein intake and add a bit of crunch and flavor.
[RECIPE] EGG PATTY TOAST
Serves: 4
Ingredients (use organic where possible):
- 1 slice gluten-free bread, toasted
- 2 teaspoons coconut oil, divided
- 1 frozen soy-free veggie burger or a grass-fed beef patty or turkey patty
- 1 egg
- Sea salt & black pepper, to taste
- 1/2 tomato, sliced
- 1 slice of organic cheese
Directions:
- Place the toast on a serving plate and set aside.
- Add 1 teaspoon of the oil to a small skillet over medium heat.
- When hot, add the burger. Cook on each side for 5 minutes until cooked through and crispy. Top the plated toast with the patty, then set aside. (And optional cheese slice if desired)
- Add the remaining oil to the skillet.
- When hot, add the egg, salt, and pepper. Fry to your desired doneness.
- Top the patty with the egg, then top the egg with the tomato slices and more salt and pepper if desired.
To Your Health,
Patti
