Do yourself a favor, read and do…
A study from the University of Missouri-Columbia found that people who ate protein-rich breakfasts had fewer cravings and even ate fewer high-sugar and high-fat meals in the evening compared to people who ate cereals that were equivalent in calories, fat, sugar, and fiber. Another study that backs this up was done by Virginia Commonwealth University. They found that people who regularly ate a protein-rich, 600-calorie breakfast lost significantly more weight in 8 months than those who consumed only 300 calories and a quarter of the protein.
So…. Protein makes a HUGE difference! What sucks is that Science Daily reports that 60% of Young Americans skip breakfast!! These findings can help improve the diets of more than 25 million overweight or obese young adults in the U.S!
My husband thinks I’m crazy, I literally wake up and am eating within 10 minutes – I’m so excited that I get to eat! Call it a problem – a problem worth having. 🙂
To find out your daily protein intake needs, read How much protein do you need?
I like to eat about 1/3 of my protein needs in the morning, so about 17g. This may seem like a lot to some but it helps me from feeling hungry before my 11AM snack!
Breakfast Protein Ideas
- Add peanut butter or almond butter to steel cut oats, smoothies/shakes, pancakes, toast, waffles – or just eat it on the side! ( I love a PB & Banana Sandwich)
- Add flaxseed, almonds, walnuts or Qunioa Crunch to all of the above and cottage cheese or non fat greek yogurt (plain is best with less sugar!).
- Eat eggs! Boiled, Scrambled, Fried. Make a sandwich or burrito out of it, add mushrooms and goat cheese, YUM. I like to take at least half the yolks out to lessen the saturated fat. OR I break one egg in a bowl and pour in egg whites (in pint containers in the eggs section) to save real eggs for something else.
Incorporate veggies and fruit into your breakfast to feed your body metabolism boosting antioxidants, fiber for fullness, and vitamins and minerals for body repair. Add honey -not sugar, if you want to sweeten something up! Add cinnamon to anything you can (a big ‘fat burning’ spice!)
So like me, be rest assured that you (un-guiltily) get to eat a good sized meal at wake up!
PB and Banana on thin Toast with Cinnamon
Yogurt with Quinoa Crunch
Cottage Cheese with Mandarin Oranges, Almonds, and Cinnamon