5 Ideas to Help you get 30+ grams of Protein for Breakfast
Nowadays we live in a world that has a firm understanding of the importance of protein. As a strength coach, it’s a beautiful sight to behold. Rather than focusing on what you SHOULD NOT to eat, people have started to focus on what you SHOULD eat.
One common goal I have seen people set (and often recommended by registered dietitians) is trying to get 30 grams of protein in your breakfast. While there’s nothing magical about the number 30, it does seem to be a number that’s not easy to reach, yet achievable with just a little bit of effort. Here’s five ideas to get 30 grams of protein to start your day:
1. Overnight oats
Overnight oats are an AMAZING option here, especially for those who don’t have the time nor the energy to whip up a full breakfast every morning. The idea is simple: prepare the oats the night before in your vessel of choice (many opt for a simple Mason jar) so that when you wake up the next morning, all you gotta do is open the fridge, grab your spoon and enjoy.
While I have my personal favorites, this is not a blog highlighting overnight oat recipes. That being said, these have been a huge craze lately so you’ll find a million different recipes with a simple Google search. Do some basic research, find a recipe that entices you and give it a try!
2. Add egg whites to your eggs
The most common breakfast food in the world is eggs. Eggs are great!! They are one of the most nutrient dense foods you can eat. Many already opt for eggs in the morning as a way to get some easy protein. That all being said, the average eggs contains about 6 grams (24 calories) of protein and 6 grams (54 calories) of fat.
Don’t worry, there’s an easy fix to this problem - just add a cup of egg whites!! You can find egg whites at any grocery store and they are a great way to add a bit of protein to the breakfast you already consume. 2 eggs + 1 cup of egg whites contains approximately 35 grams of protein and 12 grams of fat.
3. Protein smoothie
This is becoming a more popular option as it offers both convenience and immense health benefits. The protein smoothie is an excellent option for anyone who is trying to get both a high amount of protein, as well as all the health benefits of starting your day with a serving (or multiple servings) of fruit.
The task is simple: find your recipe and stick to it. Strawberries, bananas, greek yogurt, almond milk and protein powder is my recipe of choice. That being said, there are so many options to choose from. To offer one more tip, for anyone who hates leafy greens - include them in your smoothie! You won’t even taste them!
4. Greek yogurt
This is my personal go-to. Cheap, easy, modifiable, and delicious. Greek yogurt offers many health benefits, one is which is the protein content. You can find many options with 15-20 grams of protein and very little fat content.
To get the highest bang for your buck, include an additive or two to add flavor and even more protein content. You can choose from several options including granola (be sure to look at the sugar content when choosing a granola), nuts or seeds, peanut butter (if your goal is to bulk up), PB2 powder or even a 1/2 scoop of your favorite protein powder.
5. Protein shake on the way out the door
Another great option for people who are always on the rush in the morning. I am hesitant to recommend this to people, as my suggestion is always to get your protein from less processed sources, especially in the morning. That being said, if your primary goal is to lose weight, a protein shake as you’re walking out the door will get your protein amount kickstarted to start the day, as well as offer a high satiating effect so you’re not reaching for the donuts in the office come 10:00AM.
Eating clean isn’t rocket science, so don’t overcomplicate it!! Finally, my biggest piece of advice when it comes to starting your day with a healthy meal: find what you like & works for you, and stick to it. The stronger the routine that you develop, the more consistent you will come. The more consistent you can become, the progress you’ll see.
