A friend of mine recently started experimenting with what she eats for breakfast. Her usual bagel, cereal, the occasional muffin, or nothing more than a latte was leaving her ravenous well before lunchtime and often feeling shaky or foggy-headed. I recommended that she try getting more protein at breakfast to improve her energy levels. While she was reluctant to try it at first, because a protein breakfast seemed too “heavy,” she found herself instantly feeling better and even lost a few pounds. Do I have your attention now?
My friend’s experience is backed up by a recent study that found those who ate a considerable amount of protein for breakfast stabilized their blood sugar (no more shakiness or foggy head) and ate fewer calories overall during the day, leading to better body composition (fat loss) over time. Still not convinced? Eating breakfast kick-starts your metabolism helping you burn calories throughout the day and it also gives you energy and brainpower allowing you to perform better at work.
So what makes for a delicious, protein-packed breakfast? Here are a few ideas, some that seems like traditional breakfast fare, and some that may feel like you’re skipping straight to lunch. Give them all a try, and don’t be surprised if you find a new favorite way to break your fast!
4 possibly surprising breakfast ideas
Soup – Believe it or not, soup is an ideal breakfast meal, especially if it’s not the over-processed canned variety. Bone broth is an especially good pick – it’s loaded with protein, healthy fats and minerals, and makes a great base for many of your homemade soups.
Eggs – Remember the marketing jingle “The Incredible Edible Egg?” Well, it turns out that’s more than just a tagline, eggs pack a nutritional punch. The whites of the egg are 60% protein, and the yolks contain all of the B vitamins as well as healthy omega-3 fats. For that reason, eat the whole egg, and not just the whites. If you can get eggs from hens raised on organic feed and/or free range, these varieties often provide greater nutritional value. Add some spinach and turn it into eggs florentine to get your veggies in early.
Greek Yogurt – Thick, creamy Greek yogurt has more protein than your typical yogurt – at least twice as much. Pair the yogurt with a few walnuts or almonds for added protein and crunch. The caveat with yogurt is that it must be the plain, unsweetened variety, otherwise, there’s too much added sugar. Sweeten your plain yogurt with a handful of strawberries, blueberries, or raspberries.
Beans – Yes, beans. In other cultures, it’s not unusual to eat to beans at breakfast, and the classic Mexican dish Huevos Rancheros combines eggs, beans, and veggies into a to-die-for first meal that packs a protein punch. Try this for Sunday brunch in place of French Toast and see how energized you feel throughout the day!
(Photo credit via cookieandkate.com)
Best Day Ever Coffee – If you absolutely don’t have time in your morning routine to squeeze in your protein, try our favorite coffee recipe. It’s a delicious pick-me-up that contains 18 grams of protein and some brain-loving medium chain triglycerides.
- 1 cup (8-12 ounces) black brewed coffee (as local and organic as you can find for freshness and antioxidant qualities)
- 1 scoop MCT Powder (fave brand: Quest)
- 2 scoops Collagen Protein
- Optional: Adaptogenic Herbs (fave brand: Longevity Coffee Blast) and Best Day Ever mug.