10 Protein-Packed Breakfasts
By Chris Newport, Nutritionist and Head Coach
Hands down, breakfast is my favorite meal of the day. Ok, who am I kidding, I pretty much love food anytime of the day (and no…I’m not a morning person).
But eggs and bacon will definitely perk me up…
Breakfast tends to be the hardest meal of the day for my clients. Either they’re not hungry (no big deal, just wait until you’re ready to eat), too rushed to prepare a healthy meal (this is mostly the case), or used to their same-ol, same-ol carb bomb.
Does this meal look familiar? If so, keep reading…
I’m sure you’ve heard that breakfast is the more important meal of the day. Well, sure, it gives you the energy you need throughout the day to work, play, and think. And if there’s a good source of protein on your plate, that breakfast plays a major role in weight management as well as performance (physical and mental).
However, most people are eating some version of the above “carb-bomb.” While that meal might be alright if you’re heading out for a half marathon or Saturday morning “hammer-fest” ride (and even then, you’re likely starving by the time you finish), you’ll otherwise want to reconsider what goes into your “tank” first thing in the morning.
Here are some great protein-packed breakfasts that will keep you satisfied all morning long that will replace the typical American breakfast.
1. The Fueling Edge’s Overnight “Oats” Brainfuel. Put that nasty box of store-bought cereal (with or without milk) down. Walk away. Just. Walk. Away. Instead, add your favorite milk to this heart healthy option, put it in the fridge, and THEN walk away. Wake up in the morning to a delicious, energy-sustaining breakfast.
2. Eggs. Hard boiled, scrambled, or in an omelet. Stop throwing the yolk in the trash. That yellow ball of goodness is packed with nutrition.
3. Sausage (why not have some with those eggs?!?). For the non-vegetarians out there, try some good quality, pasture-raised sausage made of pork, chicken, or turkey. You can even find frozen patties or links if you’re short on time. The vegetarian versions tend to be loaded with junk, so be sure you’re diligently reading your labels, rather than succumbing to fancy marketing ploys.
4. Lox. Spread some cream cheese on cucumber slices, a whole grain bagel (skip the monster sized ones at your local bagel joint), or toast and top with lox. Or roll it up with avocado. Enjoy your brain-boosting omega-3 fatty acids while you’re at it.
5. Oatmeal with protein powder. If you must have your oatmeal, get the stone ground version (not the packets laced with sugar), microwave it for one more minute, and try mixing in a little protein powder. Pour in a tablespoon at a time, stir and add a little extra water if needed. If you add too much, it may result in a gummy texture. You can also add nuts or seeds to bump up the protein, then top with your favorite fruit. This travels well in a thermos, so no excuses, busy people!
6. Greek yogurt (DIY Tropical Escape Yogurt). Don’t fall for the “non-fat-fruit-on-the-bottom” junk. It’s not health food. Get the good old-fashioned plain yogurt. Too tart? Get the full fat version (read your labels). Remove the fat and you take away flavor. Thus, companies add all kinds of sugar (artificial or otherwise) to make the tartness go away. So take your own yogurt (or cottage cheese), top it with nuts or seeds or your choice, a little fruit and you’ve got a winner.
7. Smoothies. The sky is the limit here. Skip the giant ones you get at the local smoothie joint for a quick (and much healthier) homemade version. What are protein boosters in smoothies? Greek or regular yogurt, dairy milk, protein powder (rice, chia, hemp, whey, pea, etc), egg whites, nuts or nut butters. Some of my favorites are Peanut Butter and Jelly Smoothie or the Raspberry Breakfast Smoothie.
8. Waffles. And no, not the ones you get in the frozen section or at your local breakfast joint. Random antidote: I ate the heck out of the make-your-own belgian waffles one year in college. Those things were like crack. That was the same year I gained 20lb. Coincidence? Hardly. Anyhow, you can boost the protein in waffles or pancakes by making a version with plenty of eggs or experimenting with adding protein powder (although I haven’t quite mastered that yet). These are some of my favorites. Make several batches and freeze them to pop in the toaster before rushing out the door. I prefer mine smeared with nut butter, but to each his own.
9. Muffin tin fritattas. Put down your regular muffin and try one of these. They’re fun to experiment with different fillings. They also freeze well.
10. The Fueling Edge’s Protein bites. There aren’t too many good protein bars on the market…good for you or good tasting. We decided to change that by using grass-fed protein powder, beans (yes, really), nut butters and other real food. Try one (or 5) for breakfast and you won’t regret it!
What are you favorite go-to healthy protein-packed breakfasts?
