One thing that I struggled with early on when trying to become fit, was to get more protein in my diet, specifically in the morning. This became even more important after watching Dr. Oz and reading some of his articles where he talks about getting “30 before 30”, which essentially means he advises everyone to eat at least 30 grams of protein within 30 minutes of waking up. Why is this important? Well, apparently it keeps your blood sugar and metabolism in check, which in turn means you are not hungry constantly throughout the day and you end up eating less junk and fatty foods as a result, plus you have more energy to boot!
But obviously I am not going to cook a turkey or roast a ham for breakfast once, let alone every day, so I was wondering how to get 30 grams of protein for breakfast without having to make it a huge chore. That’s when I did a little research and found that there are a number of foods that could get me to my goals:
- Greek Yogurt
- Nuts and Nut Butters
- High Protein breads and Cereals
- Grass Fed Skim Milk
- Smoothies with Protein Supplements
While I did find more exotic sources as well, these turned out to be the most practical and useful in my experience. So I wanted to give you three examples of how you can whip up some healthy protein breakfast meals without having to spend your whole morning cooking.
1. Greek Yogurt + Nuts = Satisfied Belly.
One of the first and best ways I managed to get more protein into my breakfast quickly and efficiently was to eat Greek yogurt, specifically the non fat varieties. My personal favorite has been the oikos brand by stoneyfield which is organic and has a vanilla flavor that comes in 1 pound tub sizes. It has two servings with one serving equaling about 22 grams of protein! All I had to do beyond that was throw in a handful of chopped almonds, walnuts, or Brazil nuts, and I had myself a quick and satiating breakfast!
2. Egg Sandwiches Do The Trick!
I like to use two whole grain slices of high protein bread, with my go to brand being organic ezekial bread slices which come in at a whopping 5 grams per slice! I then made about 2-3 pasture raised eggs, scrambled, which can be microwaved in about 3 minuted for convenience in a microwave safe bowl. All I did after that was add a little bit of grass fed cheese and I had myself a delicious and satisfying sandwich that did not leave me feeling deprived. Just remember to always use organic pasture raised eggs, as they have less fat and cholesterol but more vitamins and minerals per egg.
3. Make A Protein Rich Smoothie.
Without a doubt, the most nutrient dense food I have made for breakfast so far has been a smoothie, specifically a green smoothie. What is that you say? It is just a fruit smoothie with some added greens blended in like spinach or kale, that might sound gross at first, but the flavor actually gets masked by the sweetness of the fruit. All you need to do is add in some vegan friendly plant sourced protein powder and you have yourself a nutritional powerhouse you can drink at home or take with you on the go!
For more protein rich recipes and delicious insights on how to get more protein in your breakfast, check out this post.