Let’s talk about breakfast! Often known as the most important meal of the day (a phrase I find quite amusing—they’re all important!), starting the day off with the right fuel is a great way to set yourself up for a great day by supporting stable blood sugar—key for stable energy, mood, and focus. It’s also totally yummy!
One thing that can allow you to get the most of your breakfast is using this meal as a way to fuel your body with protein.
Starting your morning with protein can set you up for a healthy and happy day
A formula I like to share with my patients and clients for putting together a healthy breakfast is this:
Protein + Fat + Fiber
One of the number one diet mistakes Insee people make is skimping on protein early in the day, only to find they’re ravenous later on and often prone to cravings for sugar and refined carbs-/that’s your body asking for help making energy.
Eating a high-protein breakfast provides a number of benefits including controlling hunger, promoting weight loss, helping people to maintain a calorie deficit because it is more filling and it’s also great for muscle recovery. However, according to the American Society for Nutrition, the majority of people consume too little protein at their breakfast meal and instead, eat the majority of their daily protein at dinner. With all the benefits that come along with eating a protein packed breakfast, it’s time to change the narrative here.
When thinking of protein options for breakfast, eggs are often the first thing that comes to mind. While eggs are amazing (and I eat them a few times a week), variety helps keep you from getting bored. Plus, the high cost of eggs lately may have you totally freaking out. My husband and I have been joking with each other whenever one of us is making eggs “think about our mortgage!” but also, like, not totally joking?
But, there’s no need to stress! Whether you’re trying to save money, eat more plant-based breakfasts, or simply want to mix things up, there are a plethora of other ways to achieve a high protein breakfast without eggs. For instance, you can add nuts and seeds to your morning oatmeal for an added boost of protein or substitute the eggs for tofu scramble to make a great alternative to egg-based breakfasts.
chia pudding and overnight oats can be great high-protein breakfast options when you
Put simply, there are many healthy and tasty proteins available to choose from for breakfast, so the next time you find yourself wanting a protein packed breakfast, but want to skip the eggs, consider some of my favorite alternatives instead:
Chickpea Flour Mini-Frittatas – This is one of my favorite recipes because it is incredibly meal prep-friendly and can be made in large batches and frozen for the future. This recipe is vegan and gluten free for those who need it, plus it’s high in protein and fiber.
My Favorite Green Smoothie – Hence the name of the recipe, this is clearly one of my go-to breakfast options. I love this smoothie recipe because it’s super easy to make and can even be made with all frozen products to save money. It’s also adaptable to accommodate any dietary needs like dairy or allergen free.
Gingerbread Green Smoothie – Looking to spice things up a bit? This is the recipe for you. Even though it’s festive for a change of pace, I promise it’s amazing for any time of year. Not only is it packed with nutritional benefits, it’s super flavorful as well. Plus you can use frozen produce to save money.
Healthy Coffee Milkshake – No need to make your morning cup of joe separately with this one because this recipe can double as your caffeine fix whenever needed. This isn’t your average milkshake. It’s a satisfying combo of protein, healthy fat, and fiber, and it’s free from added sugar or artificial sweeteners.
PB&J sandwich on whole grain bread – Take this nostalgic classic and elevate it for a quick, easy and delicious breakfast. We’re far from the days where your only choices were crunchy or smooth peanut butter and strawberry or grape jam. You have a wide variety of options now. It can be made with any nut/seed butter or feel free to add fresh fruit to take this classic to the next level.
Nuts and Fruit – It doesn’t get much easier than this. Nuts and Fruit is a great option, especially when on the go. According to Healthline, you can masterfully create a ton of combinations that yield high volumes of protein by incorporating nuts such as almonds, cashews and pine nuts.
Plain Greek yogurt or cottage cheese and fruit – This is a simple option that is a great way to start your morning with a combo of protein, fat, and complex carbs. Plus the creamy, sweet combination is so satisfying for your tastebuds.
Overnight Oats – Overnight oats are a great option for those who may not have the time to prepare a healthy breakfast in the mornings. Prep this recipe the night before and you will be all set when you wake up. For added protein, use milk with protein or add protein powder.
Chia seed pudding – This is another quick easy recipe that is one of my favorites. You can use milk with protein or add protein powder to increase the amount of protein this recipe yields. Plus it is super fun to experiment with different spices and mix-ins to create a wide range of flavor profiles. Personally, I love to add cocoa powder.
There are numerous benefits to eating a protein-rich breakfast and these breakfast suggestions should help you enjoy a more protein-rich start to your day. The next time your mind automatically goes to a sugar-packed donut or pastry, try one of the options above instead. Just by switching up your morning routine you might be surprised by all the benefits you experience.
Bonus Recipe: Tofu Scramble
Try this Tofu Scramble recipe to start your day off right. Tofu has so many great benefits! It’s high in protein, a great source of fiber and calcium. It’s also safe for breast cancer survivors and those at high risk—I get asked about this a lot because there is a lot of misleading info out there. I love this recipe because it is so easy to make and store so I can eat it throughout the week. I usually make this on a Sunday and then divide into 2-3 servings for make-ahead breakfasts during the week. Each serving packs in over 15 grams of protein!I hope you love it as much as I do!
Curried Tofu Scramble
Makes 2 servings
Ingredients
- 1 black extra-firm tofu
- 1 tablespoon curry powder
- Dash of sea salt
- A few grinds black pepper
- 1-2 tablespoons water or more if needed
- 1 tablespoon olive oil
- ½ a yellow onion, diced
- 1 cloves garlic, minced
- 8 ounces sliced mushrooms
- 1 bell pepper, sliced into thin strips
- 3 cups kale or other greens
Directions:
- Press the tofu. Remove the tofu from the package and wrap in a clean dish towel, and place a heavy pot or skillet on top. Let rest for 15 minutes.
- Meanwhile, prepare the sauce and veggies. In a small bowl, mix together the spices and add water a little at a time to make a sauce that is thin enough to pour.
- Heat a large skillet over medium heat and add the olive oil. Once it’s simmering, add the onion and sauté until translucent, about 3-5 minutes. Add the garlic and sauté one minute until fragrant. Add the pepper and mushrooms and sauté until the veggies are soft. Add the kale and continue to cook until the kale has wilted down.
- Once the veggies are soft enough, push them to one side of the skillet and add the tofu. Pour most of the sauce over the tofu and sauté for 5-7 minutes or until the tofu has begun to brown slightly. Pour the rest of the sauce over the veggies and toss well to coat. Stir all ingredients together until well combined.
- Divide between 2 plates. Serve hot.
What’s your favorite breakfast?