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August 10, 2020
5 TIPS FOR ADDING PROTEIN TO YOUR BREAKFAST | By Hubert Cormier
You've probably heard that breakfast is the most important meal of the day. It’s the meal that gives us the energy we need to start the day off on the right foot. It’s when we break the fast following a good night's sleep.
For me, I always feel more productive after breakfast, especially since I use this time to think and to plan my day. A healthy breakfast is associated with a more active lifestyle and improved nutrition overall.
To make a healthy breakfast, be sure to include enough protein in the morning, that’s a minimum of 15 grams. This addition will sustain you throughout the day and can even help curb cravings that may start later in the day.
For a high-protein breakfast, try adding one or more of the following items!
🥚 1- EGGS
You're probably not surprised to find this food item on the list! I love eggs because they're so versatile. They can easily be added to any meal throughout the day and can be eaten in a variety of ways: boiled, scrambled, roasted, poached, and even raw by adding them to your smoothies or milkshakes! They can also be eaten on their own or combined with other foods, like in a breakfast sandwich. One egg (large size, about 53 g) contains about 6 grams of protein and numerous vitamins and minerals.
The egg yolk contains the bulk of the nutrients, and about 5 grams of fat. If you want to reduce your fat intake, you can buy cartons of egg whites in liquid form. Powdered egg whites are also available. That's the secret ingredient in the famous RX protein bars. Alternatively, you can make them at home for a fraction of the price!
🥜 2- NUTS AND SEEDS
Nuts and seeds can be added to various recipes to boost protein! For example, you can find them whole in bread or yogurt, chopped up and used as a topping, ground in smoothies or as nut butter that you can use as a base for energy balls. Depending on the nut variety, they provide between 5 and 7 grams of protein per 60 ml serving (¼ per cup). It's a great way to add plant protein to your breakfast. Nuts and seeds are also rich in fibre, which enhances the feeling of fullness these foods provide.
🥛 3- HIGH-PROTEIN YOGURT
Here, I'm referring mainly to Greek yogurt and skyr, since they have twice as much protein as traditional yogurt—that’s about 17 grams per 175 ml serving (¾ cup). During the manufacturing process, these products are drained until a thick and creamy consistency is obtained. Greek yogurt and skyr also have a low-calorie and sodium content compared to various fresh cheeses, including cottage cheese.
Personally, I find that yogurt goes wonderfully well with a drizzle of maple syrup and fresh fruit, which I vary according to the seasons. I also like to add it as a topping on pudding, waffles, or pancakes!
🌰 4- LEGUMES
Legumes are an excellent source of protein, containing approximately 12 to 20 grams of protein per 250 ml (1 cup) serving. They’re also high in fibre to satisfy your hunger and contain several vitamins and minerals, including iron. This vegetarian option works very well in various dishes. Some that come to mind include: homemade baked beans (for a bacon-free option, use tofu or smoked tempeh!) or huevos rancheros, a typical Mexican breakfast consisting of a tortilla, refried beans, salsa, sliced avocado, cheese, and an egg sunny-side up. Why not try hummus as a morning spread? It's original, delicious and high in protein!
🍢 5- TOFU AND TEMPEH
Have you ever thought about including tofu or tempeh, both soy-based products, in your breakfast? For a 150 gram (5 ounces) serving, silken tofu, firm tofu, and tempeh provide 7, 12, and 28 grams of protein, respectively. These foods tend to blend into the flavour of the recipe’s seasonings. For example, silken tofu can easily be added to a smoothie without altering the taste. Tempeh and firm tofu are good options as a substitute for meats and cold cuts at breakfast and contribute to better cardiovascular health, as they contain fewer calories and less saturated fat and sodium.
To get a good amount of flavour, simply marinate the tofu or tempeh beforehand (e.g. the day before). Either can also be used as a substitute for everyone’s favourite: bacon! At breakfast, you can cut or crumble it and add it to your favourite recipe! AND GET THIS: If you’re allergic to soy, opt for black bean tempeh.
Which of these breakfast tips are you going to try first?
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👓TRY THESE PROTEIN BREAKFASTS TO START THE DAY RIGHT!