I always say, it doesn’t matter what time your first meal of the day is, but it does matter what the first meal of the day is! I encourage my patients to start the day with anywhere from 12-25 grams of protein at their first meal. This might seem like a lot especially if you are used to having a bagel or a bowl of cereal. Having protein at the first meal balances your blood sugar, improves metabolism, and typically leads to an improvement of overall energy for the day. Protein helps you feel fuller longer and uses up calories to absorb and metabolize it. Below are some ideas on how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new go-to “breakfasts”.
Protein Rich Food #1: Eggs – 2 Eggs = ~ 12g
Yes, eggs are the “quintessential” breakfast food. And for good reason! Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats. Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin. Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time. And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It's the oxidized cholesterol that's heart unhealthy.
Protein Rich Food #2: Nuts and/or Seeds
Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fibre. Nuts and/or seeds would make a great contribution to breakfast. Don't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food.
Hempseed's are a great option as they contain approximately 11g in just three tablespoons so are easily added to a smoothie, cereal, salads, or to top nut-butter toast.
Protein Rich Foods #3: Greek Yogurt (plain), Cottage Cheese, or Tofu
While dairy and soy are not always tolerated by everyone, per serving they contain very high amounts of protein and can be a great choice for those that can safely digest them. It is easy to add fruit, nuts/seeds, or even vegetables to make a balanced meal while on the go. On top of the protein content, you will also get a great amount of calcium and other important minerals.
Recipe: Veggie Omelet
Protein 12-18g (depending on veggies)
- 1 teaspoon coconut oil
- 2 eggs (or sub tofu if tolerate)
- ¼ cup veggies (grated zucchini, mushrooms, broccoli, and/or diced peppers)
- dash salt, pepper and/or turmeric
In the meantime grab a bowl and beat the egg (or tofu) with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring. When the bottom is lightly done flip over in one side and cook until white is no longer runny.
Serve & Enjoy!
Over Night Oats
Protein: 12-30g (if add whey protein powder)
Download the recipe here: