You know what nutritionists and moms always say: “Breakfast is the most important meal of the day!” While breakfast IS the most important meal, it’s time to put away the cereal, forgo the donuts, and break out the protein. Protein is an important part of any meal, yet sometimes it’s easy to overlook in our breakfasts. Protein doesn’t just start and stop with bacon and eggs. This week’s challenge is to have protein in the morning, specifically something new or something you haven’t eaten in a long time.
There are many ways to include protein in breakfasts: make homemade protein bars, add protein to pancakes, blend a smoothie with whey or plant-based protein, or eat eggs. Eating a high-protein breakfast is beneficial for many reasons. Your blood sugar levels will not spike and then suddenly crash; you will feel fuller as a result of eating a high-protein breakfast; you are more likely to make healthier food choices throughout the day. In addition, when you consume high-protein sources, you also consume nutrients like iron, vitamin C, calcium, and fiber. A high protein breakfast helps fuel your metabolism! Those who skip breakfast risk becoming increasingly resistant to insulin, a hormone important in helping your body use glucose to provide energy for basic activities. In addition, insulin resistance is associated with increased risk for diabetes. One large study even found that breakfast skippers were 4.5 times more likely to be heavy than those who ate breakfast.
As you plan your high-protein breakfasts this week, be creative. You can choose a different recipe for each morning or, if you know your week is going to be hectic, you can meal prep quick recipes for the whole week Sunday evening.
Stuck on ideas? Let us help you!
Here is a great recipe for a high protein spinach, mushroom and egg white frittata.
2-3 brown mushrooms, sliced
handful of fresh spinach
1 cup egg whites
2 tablespoons grated parmesan cheese
hot sauce if desired
Preheat the oven or toaster oven to broil.
Spray a 7-inch non-stick fry pan with cooking spray and heat on medium heat. Add the sliced mushrooms and cook for 2-3 minutes, turning once or twice. Add the fresh spinach and cook for 1-2 minutes or until the spinach has wilted.
Whisk the egg whites in a bowl until light and frothy, add a pinch of kosher salt and pour into the mushroom and spinach mixture. Sprinkle with 1 tablespoon of the parmesan. Let the eggs cook undisturbed until the edges of the egg whites start to cook through and turn a more solid white. Gently lift the edges of the egg whites and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute.
Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have cooked through. Remove from the oven and sprinkle with the remaining parmesan cheese. Cut into wedges and serve with hot sauce if desired.
A high protein breakfast is not only good for you, but trying out new recipes can also be fun! Take this week to experiment on new breakfast meals or maybe revisit a couple of your old favorites. Who knows? Perhaps you’ll discover your new favorite breakfast food! Regardless, we feel certain you will have more energy and stamina this week as you start each day with a protein-rich breakfast.