According to the CDC, we should be eating 8 grams per 20 pounds of weight which is the equivalent of 45-70 grams of protein per day. People nowadays have a very unhealthy habit to skip breakfast altogether or to eat lots of carbohydrates early in the morning: peanut butter with some jelly, the so called healthy muesli that contain a lot of sugar, white wheat pancakes with maple syrup and the list goes on. You have already eaten way too many carbs for a meal.
The positive health effects of protein high breakfasts
The University of Missouri conducted a study on a group of teenagers. They were divided in 3 groups: the ones who didn’t eat at all for breakfast, the ones who eat a 500-calorie meal with cereals and the ones who eat high-protein meals. The last group was less hungry during the day and ate less.
The conclusion is that protein makes people feel satiated thus regulating their food intake. Proteins also ensure a better response to blood glucose levels compared with meals formed of carbohydrates alone. The proteins prevent a spike in blood sugar levels. Instead, a more gradual rise is observed. This is particularly important for people who are pre-diabetic or those already struggling with diabetes. Also, let’s not forget about the role of protein in muscle building.
We will now explore 5 ways you can add more protein to your breakfast.
Unlike regular yogurt, the Greek type is high in protein and low in carbs. A 6-ounce serving contains 15-20 grams of proteins which is the equivalent of 2-3 ounces of lean meat. You can make a delicious strawberry smoothie with 6 oz. plain Greek yogurt and ½ cup fat free milk for ¾ cup frozen strawberries. This way you get 28 grams of proteins and a delicious drink.
Low fat milk
If you add a cup of milk to your breakfast you keep up with your proteins and calcium intake. You can make oatmeal with 1 cup of low fat chocolate milk. Slice a banana to put it on top and you get 24 grams of protein.
You can prepare the eggs in advance so that in the morning you just peel them and they are ready to eat. Combine 2 hardboiled eggs with a whole grain muffin and 1 cup of milk, the low fat type of course.
If you are looking for a rather unconventional but very tasty breakfast you could opt for a turkey sandwich. Make sure that the bread is always whole grain. You have plenty of variations. If you are not on a low fat diet, you could add cream cheese and smoky bacon. Or perhaps you enjoy some picked vegetables with your meat.
You can obtain an unusual combination by adding a peppery arugula salad, Brie, honey mustard, Vidalia onions and ripe nectarines to your turkey sandwich. First you spread the mustard over the bread. Add the turkey, nectarine slices, and Brie. Add ¼ tsp. each salt and pepper. Take a large bowl where you put ½ tsp. salt, 2 brunches of arugula, ½ Vidalia onion and 2 tbsps. olive oil. You can now serve the salad with the sandwich. Bon appetit!
Seeds and nuts
You could sprinkle pumpkin seeds or nuts over your yogurt. Almonds, walnuts, pine nuts, Brazil nuts and cashews, all these provide essential nutrients that your body needs. You can eat them per se or you could mix them with other foods. If you prefer, you could buy almond butter to replace peanut butter. The first has more nutrients.