• Not feeling inspired nor hungry in the morning? Too often, we end up skipping breakfast because we lack ideas, appetite, or time. We then turn to quick solutions that are not very filling and nutritious.

    Yet, simply adding protein to your breakfast can help you avoid feeling peckish at 10 o’clock while also boosting your energy level to the top. Plus, protein help build and maintain muscles. Eating a protein-rich breakfast everyday is therefore a great habit to adopt!

    Quality Breakfast First!

    The components of your breakfast are the key. Try choosing foods with good nutritional values. A bowl of sweet cereals devoured in an instant is clearly not on the same level as a chia pudding with a mountain of fresh fruits…

    In either case, there are carbohydrates, lipids, and protein, but the ratios are not the same at all. It’s difficult to separate nutrients from their food source, whether it’s fruits, legumes, or foods of poor nutritional value.

    Fiber for breakfast

    The protein and fiber content are important indicators of the nutritional value of your breakfast.

    In fact, they’re the winning combination, the saviours of your mornings! Fiber, especially, benefit the heart’s health. People who skip breakfast may not fulfill their daily fiber needs.

    As for protein, they are essential to the body. Not only to they contribute to the synthesis or building of muscles, but they also participate in the defense of the body (antibodies), in multiple internal reactions via enzymes, and even in the transportation of substances in the blood.

    Protein differ from other nutrients because of their capacity to generate satiety, that is, the sensation of feeling full and satisfied after a meal.

    A recent study published in the esteemed scientific journal The Lancet showed that for each 8 grams of fiber, the risk of developing heart diseases, type 2 diabetes, and colorectal cancers is reduced by 5 to 27 %.

    How Much Protein Should You Consume for Breakfast?

    Although Canadians eat enough protein overall, the latter are often consumed in the evening, which is less than optimal. In fact, we should spread out our intake equally throughout the day, and especially eat some for breakfast.

    Furthermore, we should not forget that even though protein have many health benefits, they should not be consumed in excess. Indeed, this could provoke weight gain since they bring 4 calories per each gram of protein.

    The key is moderation! A nutritious breakfast should therefore provide a good protein intake (20 to 30g) as well as enough fibers to have energy until your next meal. It should also reduce cravings.

    A new and easy rule to follow is that of 30-30-30, which recommends eating 30g of protein per meal. This usually means eating more protein at breakfast and less at dinner.

    How to Eat Enough Protein in The Morning?

    Here are ways to boost the protein content of your breakfast by substituting foods for better nutritional options:

    • Add a handful of slivered almonds or nuts in your cereals.
    • Use an oz (30 g) of low-fat cheese.
    • Substitute tortillas with egg tortillas (a large crepe made with beaten eggs only).
    • Try regular yogurt alternatives such as skyr, kefir, white cheese, quark, cottage cheese…
    • Spread peanut butter or nut butter on your toasts.
    • Drink 250 ml (1 cup) of regular or soy milk.
    • Eat 175 ml (¾ cup) of Greek yogurt.
    • Add whey powder or use evaporated milk to make waffles or crepes.
    • Make protein bars with egg white powder, nuts, and dates.
    • Add an egg when cooking your oatmeal.
    • Substitute a part of the liquids in your smoothie with egg whites.
    • Try tofu and legumes in the morning.
    • If you eat meat for breakfast (breakfast sausage, turkey, sliced ham, cretons), look for alternatives that are low in sodium, and limit yourself to eating them only a few times a week.