The Life-Changing Magic of Protein at Breakfast
If you get energy dips during the day, have cravings for carbs or sweets, struggle with sustained focus, or have trouble staying asleep through the night, then I’ve got a tip for you: be sure to eat a breakfast that includes ample protein.
Most Americans are used to eating carbohydrate-based breakfasts like cereal, bagels, and toast–or skipping breakfast entirely. This sets us up for blood sugar dips and spikes that interfere with the way our body is meant to function (hello headaches, fatigue, anxiety, brain fog, hangry meltdowns, and cravings for carbs or caffeine).
When working with clients, I almost always suggest people:
Eat breakfast if not doing so already.
Aim for a balanced breakfast containing ample protein.
And let me tell you, it’s not an exaggeration to say this super simple advice can often prove to be life-changing. People pretty quickly report more energy, better focus, improved sleep, less cravings–they just feel better. More grounded and nourished, and less foggy and lethargic.
So, how much protein are we aiming for at breakfast?
Protein needs can vary, of course and we always use a bio-individual approach in my practice when working 1:1 with folks. But as a general rule of thumb for most people:
30 grams of protein is a great amount to aim for at breakfast.
Caveat: some folks may need more depending on their age, body composition or other specific circumstances, such as when pregnant or, bodyfeeding, when working on building bone or trying to put on muscle, or during an acute phase of healing. Meanwhile, other people may not quite be able to tolerate that amount of protein in the morning, especially if they have GI issues or other health-related impediments that need to be resolved first (and that’s where 1:1 personalized nutrition support can really shine).
I’m not a fan of tracking food intake, but it does help to have a general awareness of the grams of protein in common foods. Between the handy list below and a little label reading, pretty soon you’ll get the swing of it, and it will be second nature to mix and match protein sources so you’re hitting 25-30g in the morning without much thought.
GRAMS OF PROTEIN IN COMMON FOODS
4 oz. meat or fish, which is about a palm-sized portion or approximately 1 cup (30g)
1 large egg (7g)
Collagen peptides (10g per serving)
Protein powders (~20g per serving)
1⁄2 cup tofu (10g)
1⁄2 cup tempeh (15g)
1⁄2 cup cooked quinoa (4g)
1⁄2 cup beans or lentils (7-9g)
1⁄4 c. hemp seeds (9g)
1 cup unsweetened Greek yogurt (16g)
1 cup cottage cheese (25g)
If you’re feeling overwhelmed by the prospect of adding protein in the morning, I suggest starting with what you already like to eat for breakfast and finding some ways to layer some extra protein in that are palatable to you.
Having coffee or tea anyway? Maybe stir in 1 scoop of collagen powder (it’s tasteless and contains 10g protein per serving).
Like smoothies? Great, add some protein powder (20g protein) and perhaps some hempseeds too (1/4 cup = 9g).
Already eating two eggs for breakfast? Love it, that’s 14g of protein! Now let’s layer in a little breakfast sausage, some beans or lentils, Greek yogurt, or smoked salmon to get closer to 30 grams.
Don’t sweat it if you can’t get all the way up to 30 grams immediately. Whatever amount of additional protein that you can squeeze into your morning will still have benefits.
If you need more inspiration or like batch-cooking, one of my favorite ways to get enough protein in the morning is something easy and delicious that I call Breakfast Meat (I promise it’s much tastier than the name might suggest). I make some almost every week and eat it in a breakfast taco or breakfast bowl.
And as always, if you want some help dialing in your specific protein needs, or if you’re dealing with digestive issues that limit your food choices or your ability to digest protein, consider working with us 1:1.
