Written by Laura Greaney, nutritionist
If you’ve heard it once, you’ve heard it twice, breakfast is one of the most important meals of the day. It helps to stabilze your sugars, get your metabolism going and wards off hunger. However, the old saying “something is better than nothing” is not necessarily true. Breakfast needs to include adequate amount of protein to get the job done. Everyone’s taste preference and time restraints in the morning are different. However, there is no excuse to not get in your breakfast. Listed below will be different options for breakfast that will include adequate protein and range from something very quick to something a little more time consuming.
This by far is the fastest option for people who do not have time to consume any food in the morning. If using a protein shake all you have to do is grab it from the refrigerator, shake, open up and start drinking. See, this is the no excuse option. There are other ways you can enjoy a protein supplement in the morning. One popular option for people who have a hard time tolerating protein shakes or food in the morning is to purchase Genepro unflavored protein powder and add it to their morning coffee, since people tend to make time for that. By adding protein powder or a protein shake as a creamer to your coffee, you can keep your daily routine the same, but also sneak in protein for your meal. You can also make your protein drink into a protein smoothie by adding ice, peanut butter powder, your 1 serving of fruit per day and/or vegetables.
Greek yogurt is a good option for breakfast that may be a little lighter in protein but add a little more substance than a protein drink. Ideally you want to get at least 15g of protein at every meal. One option is to choose plain Greek yogurt and add extracts, crystal light, or fruit to help sweeten it. Portioning out 3/4c of plain Greek yogurt will give you 18g of protein. If you need something faster and sweeter, choose one of the light Greek yogurt options. Oikos Triple Zero yogurt will give you 15g of protein and can be used by itself. For other Greek yogurt options, such as Dannon Greek light and fit that only give you 12g of protein, you may want to add in a 1/2 scoop of unflavored protein powder to increase the protein content.
Cottage cheese is another high protein, fast option for breakfast. This can be had by itself, with herbs such as chives/dill or your one serving of fruit. Again, the goal is to get 15g of protein at the meal, so you will need to ensure you are eating at least 1/2c of cottage cheese to get 15g worth.
Eggs are a great option for breakfast that usually keep patients feeling satisfied for longer. Again, due to the amount of protein required for meals, you will want to make sure you are eating 2-3 egg whites. If you can only tolerate 1 egg, that will not be enough protein to satisfy you. Eggs are an item that can either be fast or a little more time consuming. If you enjoy hardboiled eggs, you can boil some at the beginning of the week so you can just grab and go. The other option is to scramble your eggs or make an omelet. When making an omelet you can add in cheese or vegetables for more substance, just make sure you are able to tolerate enough of the protein. Due try to limit any turkey bacon or turkey sausage.
There is no rule that says you cannot have chicken, fish or turkey for breakfast. Many people have work shifts that aren’t a “normal” 9am-5pm job. So whenever your breakfast may be, do not hesitate to give yourself 3 oz of protein if that is what you want. A packet of tuna fish is something that is quick, already prepared for you and gives you enough protein. You may also use 4-5 slices of low sodium deli meats (chicken/turkey) rolled up for an option as well.