Let’s get one thing straight— I am NOT someone who is anti-carb (I firmly believe that all foods are allowed in a “healthy lifestyle”!)
But… one thing I *do* highly, highly recommend to my health coaching clients is ensuring the first meal of your day is not carb-dominant, but protein dominant.
The reason for this being that when we start with a protein-rich breakfast, our blood sugar stays much more stable throughout the day— resulting in better, more sustained energy, fewer cravings, more satiety, and improved muscle tone.
But here’s the thing— the Standard American Diet (appropriately referred to as “SAD”) has MANY of us reaching for plain toast, cereals, pastries, and empty carbs first thing in the morning.
Again, are carbs “bad”? No.
Not at all.
But, moreso, a carb-dominant breakfast can set off a blood sugar roller coaster for the rest of the day, which may result in…
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feelings of irritability, mood swings, etc. (ever feel “hangry” when you go too long without eating? yup. that’s blood sugar.),
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low energy levels or brain fog (the infamous “afternoon slump?”. yup. that also can be your blood sugar talking.),
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it impacts the foods we crave (ever have that “I need a carb now” kind of feeling???),
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a constant urge to snack (but yet never ~truly~ feeling satsified)
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it can impact how we store fat and our body’s weight regulation, how well (orrrrrrr how poorly) we sleep, our hormones, menstural cycles, PCOS diagnoses, etc…
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…. basically, your glucose levels can impact A LOT.
…. I felt this way from approximately birth-2017 so I relate to this^^ a LOT.
Ok, Kate, I get it. I should have more protein in the AM. ….
But what should I DO about it?!
If you’re wondering how to combat the constant cravings, low energy, and hangry moments (been there), and how to design a breakfast that truly FUELS you, you’re in the right spot. I want you to SOLELY focus on this— try to get at least 20-30 or more grams of protein at breakfast, and you will likely feel SUCH a difference from that one change— in your fullness, energy, mental alertness, and cravings. It may seem too simple, but it really can much SUCH a shift.
So today I’ve compiled a list of high protein breakfast ideas. (Looking for more info or recipes with the specific measurements/advice? Check out my Substack post on this topic where I really dive in to alllllll the protein-rich goodness.) But without further ado, let’s get into it!
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Cottage cheese bowl: an amazing source of protein that many people overlook, and you can top it with anything!
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Greek yogurt parfait: another choose your own adventure, just look for the simplest ingredients and no added sugar!
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Egg scramble: it’s so easy to under-eat eggs, and this ensures you get the right amount of protein.
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Avocado egg toast: one of my personal faves, and adding an egg on top seals the deal!
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Protein-rich smoothie: green juice schmeen juice — get allllll my smoothie insights here.
These are just some ideas^^ to get you started.
As always listen to your body — you know your hunger cues better than anyone. But I have seen so many people transform their hunger, their weight, their energy, their mood solely from adding more protein at breakfast. It’s one switch that gives so much bang for your buck, and I hope you love these ideas!
(Again, if you’re looking for specific recipes on these ideas^^, hit me up on Substack here!).
Source link: https://thefoundationblog.com/blog/easy-protein-rich-breakfast-ideas by Kate Eskuri at thefoundationblog.com