Breakfast is the most important meal of your day. Don’t skip it!
What you eat for breakfast sets the tone for how you will feel for the rest of the day, and how well your body will meet the demands you put on it. Not eating enough protein will leave you feeling fatigued … and quite frankly, cranky. Eating sugary foods will give you a short burst of energy, but you will barely be able to keep your eyes open come mid-day. Eating protein during breakfast can keep important metabolic processes running at their best, promoting a healthy body and a healthy mind. Why is protein so important? Our body has the ability to store fat and glucose which is why so many people are carrying around extra weight. But our body is unable to store protein, so if we stop eating protein, our body starts to break down muscle within a day!
Dairy is a good source of protein. Greek yogurt, cheese, and cottage cheese, are excellent sources of protein and for those of you who hit the morning running out your door, these food items travel well in containers, some of which can be purchased already in a single serving. Avoid anything that is labeled “low-fat” or “fat-free” because these contain chemical additives to trick your brain into feeling full. Tickle your palate by adding fresh or frozen fruit.
Bacon and sausage are what most people think of when they think of having meat for breakfast. But nobody has written the hard and fast rule that you can’t have steak, chicken, turkey, or fish for breakfast. Switch it up, and have dinner for breakfast. Be a rule-breaker!
Eggs are a great source of protein, and often overlooked because people are concerned that they are high-cholesterol. But eating a whole egg, or egg whites, is a great way to add a natural source of easily digestible protein into your morning meal. According to the U.S. Department of Agriculture, eggs have approximately 6 grams of protein each.
Nut butters are a great vegan alternative to animal sources of protein. There is a lot more variety than your standard peanut butters… almond butter, cashew butter, sunflower butter each have a different taste and spread on bread, fruit, or crackers are a great way to get a good source of protein with your breakfast. These butters are made with less sugar and additives, so they have a shorter shelf life, but are worth it!
Now that you have an idea of some good protein sources, how much do you need? That depends on age, ideal weight, and activity level. Nutritionists use a standard method of estimating our minimum daily protein requirement by multiplying body weight (in pounds) by 0.37. So, for a person weighing 150 pounds, their minimum daily protein requirement is approximately 55 grams. The National Academy of Sciences recommends that 10-35% of our daily calories should come from protein
