How to get 30+ grams of protein at breakfast
The recommended daily protein intake can vary depending on things like age, your level of activity, and overall health, but as a general rule of thumb, I typically encourage my clients to aim for ~25-35 grams of protein at each meal.
Protein does sooo much for our bodies (especially as we age!) It helps support our metabolism, bones, muscles, and overall mobility. It keeps hormones balanced, the immune system functioning properly, and hair, skin, and nails healthy.
It is the MOST satiating macronutrient, it’s so hard to feel satisfied and not overeat throughout the day if you’re not eating enough protein. It also plays a significant role in pregnancy and breastfeeding (babies need protein, too!) 💕
Given its essential role in our bodily functions, a deficiency in protein can quickly lead to noticeable symptoms.
Irregular menstrual cycles, getting sick all the time, low energy, hair loss, and skin issues are all things that can be linked to lack of protein.
So I want to share with you some super simple breakfast recipes that will help you start your day with those essential ~25-35 grams!
Not only will it help you feel full and satiated, but it will also keep your blood sugar stable and help alleviate cravings throughout the rest of your day.
Here are a few of my faves! 😋
SCRAMBLED EGG COCONUT WRAPS
(my go-to for over 5 years!)2 turmeric coconut wraps (I get mine from Thrive Market)
4 organic pasture-raised eggs
1 avocado (optional)
Organic microgreens
Optional for additional protein and deliciousness: no sugar bacon, chicken sausage, etc.
*W/ whatever breakfast I have, I also have my organic Pique Tea matcha on the side with collagen and cashew milk. Depending on the collagen you use, adding it to your favorite drink can add another ~9-20 grams of protein to your meal! (I love Bulletproof collagen, code MADD20 for discount!)
CHIA SEED PROTEIN PUDDING
1 can full fat coconut milk (or 2 cups of creamy non-dairy liquid)
3 Tbsp water
1-3 Tbsp of sweetener of choice (I sometimes use just a teeny bit of 100% pure monkfruit)
½ cup chia seeds
2 scoops of protein powder of choice (my favorite is BWBK protein, code MADDIE for discount!)
Optional: sea salt, cinnamon, 1 tsp vanilla extract, collagen (for more protein!)
Add all ingredients to a blender and blend for 1-2 minutes. Pour into a glass container and let it sit. Mix occasionally for 15-30 minutes. If you don’t have a blender, add all ingredients besides chia seeds to a bowl, mix well, and then add in chia seeds. Serves 2-4!
FAB4 SMOOTHIE
(fat, fiber, protein, & greens!)
1-2 cup milk (I prefer coconut or cashew)
½-1 frozen banana
¼-⅓ avocado
1 serving vanilla protein (I use Be Well by Kelly)
1-2 handfuls of fresh or frozen spinach
1-2 tbsp flax, hemp, or soaked chia seeds
Optional: handful of frozen zucchini, handful of frozen cauli rice, handful of fresh or frozen berries, serving of matcha, handful of ice, scoop of collagen for more protein, etc)
Blend it all together!
It can be sooo easy to make carbs the star of the show when it comes to breakfast, but focusing on protein, fat, and fiber is going to set you up for steady energy and mood, and keep you feeling fuller, longer.
Bon appetit. 😋
XO,
Maddie
P.S. Protein is so important for our bodies. Starting your day with ~25-35 grams of protein is the best way to keep your blood sugar stable, hormones happy, and appetite controlled. Feel free to save these 3 high-protein breakfast recipes for later! Enjoy!
