Breakfast- There is so much information out there showing breakfast is important to good health and can lead to weight loss. A 2014 study from “Nutrition Journal” showed evidence that breakfast was a key to preventing food cravings, increased satiety (fullness cues), and less energy/caloric intake throughout the rest of the day than skipping meals. When the breakfast meal included a high amount of protein (35g of protein), the benefits were even higher! If you’re somone who struggles with getting enough protein, don’t worry. I have some suggestions below!
When most people see how much protein is recommended vs. how much they are consuming they panic and wonder “I’m barely eating X amount, how can I do more?!” With a little intentional planning, this will become an natural habit. There are many animal and non-meat sources that can help you reach 35g gradually. Instead of trying to hit 35g right away, think a little bit at a time. What can you change to add just 5g extra protein to your meal? Over time that will add up!
Here are 7 meal prep ideas to help you hit your protein goal at breakfast.
- On Sunday, bake a large egg bake to last you through the week. My favorite is this one from Skinny Taste (I always have 2 servings)
- Add ready-to-drink protein shake to your morning coffee (my favorite is this one, super affordable and on Amazon!)
- Make a large batch of “Kodiak Protein Pancakes“. Kodiak Pancake mix is located near other pancakes mixes at most grocers, or they them pre-made in the freezer section.
- Keep a dozen eggs or a carton of egg whites/egg substitute in your fridge to make fresh omlettes
- Stir a serving of high protein Greek Yogurt (Oikos Vanilla is amazing!) into your cooked oatmeal or dry cereal
- Serve cottage cheese as a side with your morning muffin, OR spread on top of an English muffin and sprinkle with “Everything Bagel” seasoning
- pre-cooked lean turkey breakfast sausage
Coach Sparkles is a participant in the Amazon Services LLC Associates Program, Google Adsense and other affilaite programs designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com, Google Adsense and other such partners. This post may contain affiliate links and helps support my personal goal of providing women with upbeat, encouraging content, supporting my family, as well as helping me give back to my readers and community. Your support is appreciated You can view my full disclosure statement here.