High Protein Breakfast Recipes
Since I started prioritizing more protein in the morning, my energy is better, I stay satiated longer, have reduced sugar cravings, and my blood sugar is at a healthier number. I know it can be hard to know if you are getting enough protein in the morning if you don’t count macros, which I don’t like to do. If you are feeling hungry a few hours after your breakfast, you probably aren’t getting enough protein. New studies have show that we should be getting 30 grams of protein in the morning. This sounds like a lot but it really is an easy way to start your day off in a healthy way to have energy!
Again, I don’t love tracking my food, but you can type in your breakfast in to the My Fitness Pal app so that you can see how much protein you are really getting. I work with so many people that just eat a cup of oatmeal on it’s own for breakfast which is just going to set you up for failure. Your blood sugar will rise then plummet, leaving you hungry and foggy brained. In the morning you want fat + protein + fiber + carbs in your meal.
Below is what I rotate each morning depending on how I am feeling. I don’t always get 30g so I wouldn’t stress if you can’t get to 30g either. See how your body feels and work with that!
Eggy Avo Toast
A lot of nutritionist say to have something savory in the morning to help curb sugar cravings for the rest of the day. I agree with this - when I tend to eat savory in the AM I am also satiated longer.
Ingredients
2 eggs
2 pieces of toast - I use GF base culture bread. Sourdough is a great option or Dave’s Killer bread.
2 pieces of bacon
1/2 avocado
S&P
Directions
Start cooking bacon. Toast bread. Once bacon is done, set aside on a paper towel to soak up extra grease. Crack eggs in to greased bacon pan. Cook as desired.
Assemble toast with avocado and whatever seasoning you would like. I like the Everything But The Bagel Seasoning. Add eggs on top of toast. Bacon is on the side
In the picture below, I used steak instead of bacon, but you get the idea :)
Fiber in the Eggy Avo Toast: 9 grams
Cherry Smoothie to Make You Go Pooey
This smoothie is pretty self explanatory LOL - If I am constipated, I will drink this smoothie + a cup of coffee in the morning and it almost always makes me go to the bathroom. I also find it hard to get all my veggies in a day so this helps A LOT.
Ingredients
1 cup frozen cherries - I love the Columbian Organic Dark Sweet Cherries from Costco
1/2 banana
2 big handfuls of spinach
2/3 cup water (can use milk for more protein)
3 TBL seeds - I use 1TBL chia, flax and hemp
1 TBL almond butter - I use the Nutzo Power Fuel Cruchy butter
2 TBL Vital Proteins Collagen
1 handful of frozen broccoli *Optional but really helps with going to the bathroom and who doesn’t need more veggies?! You can’t taste it!
Directions
Blend all ingredients until smooth. Enjoy!
Protein Oatmeal
Oatmeal is so comforting to me. Sometimes I just want a warm bowl of something sweet + coffee in the morning so this definitely satisfies my cravings when I wake.
Ingredients
This makes 2 servings - I will usually make a really big pot of this so that I can have some the next morning as well. This is a winner too with my toddler.
1 cup oats - I like the brand “Farmers We Know” if you are GF
2 cups water/milk - I use water
2 TBL nut butter - I use Nutzo Power Fuel Cruchy butter
1 cup fruit - I love using frozen mixed berries
6 TBL seeds - I use 2TBL flax, 2TBL hemp, 2TBL chia for all the fiber and omega 3s.
4 TBL Vital Proteins collagen
2 TBL maple syrup **optional
Dash of sea salt
Directions
Make your oatmeal as the package describes. Stir in the rest of the ingredients. As you stir in seeds, you may need to add extra water or milk. Enjoy!
If you have leftovers, keep in fridge and the next day just add more milk and reheat.
A little comparison of all three
Fiber for eggy avocado toast: 9g
Fiber for protein oatmeal: 10g
Fiber for Cherry smoothie: 14.4g
