If you want to maintain your weight, build and maintain muscle mass, starve off cravings, and have lasting energy (yes please!), you need to prioritize protein.
Our magnificent body uses the protein we eat to assemble about 50,000 different proteins to form our organs, nerves, muscles, and flesh. Proteins are used to make enzymes, hormones, neurotransmitters, and antibodies.
I recommend that most women aim for 100-130 grams per day. Most of us, simply don’t get enough. And truthfully, when YOU start tracking your protein intake, you’ll quickly realize how hard it is to get enough!
Protein at your first meal of the day is especially important to stabilize blood sugar and give you energy at the start of your day (for more on best breakfasts for fat loss and all-day energy, check out episode 94 of the Fit + Vibrant You Podcast).
Here are three breakfasts that pack 30g of protein:
EGG + PEANUT BUTTER + EZEKIEL BREAD + COLLAGEN LATTE -Fried egg with peanut butter (or any nut butter, or use avocado) on a slice of Ezekiel bread. For the collagen latte, blend 1 cup almond milk, with 1.5 scoops of collagen protein, and instant coffee. If desired add a few drops of stevia.
SMOOTHIE BOWL -Blend 1/2 cup blueberries, a handful of spinach, a scoop of protein powder (I used 2 scoops of collagen protein), and almond milk or other milk. Pour into a bowl and sprinkle with 2 tbsp. hemp hearts.
LEFTOVERS -For this breakfast bowl, I combined a leftover hamburger patty (about 4 oz protein), with sautéed cabbage, and 2 tbsp. ajvar and 1 tbsp. avocado mayonnaise. Not everyone loves having dinner for breakfast, but from a nutrition perspective, it is an excellent way to start the day. I especially love warm bowls in the winter. For more on making these delicious bowls (for anytime of the day) check out episode 219 of the Fit + Vibrant You Podcast.
What’s your favourite high-protein breakfast?
Let me know… I’d love some new ideas!
-Tanja x
