What are your nutrition and wellness goals? Weight loss? Muscle gain? More Energy? Less brain fog? Better motivation?

Keep reading to get three easy recipes that will help you to accomplish all of these and more!

What if I told you that getting at least 30 grams of protein at breakfast is the missing piece to your nutrition routine? Most of us eat our smallest meal of the day in the morning, followed by a slightly larger meal mid-day, and our largest meal in the evening. This is actually the opposite of what leading experts are now seeing to be beneficial in literature, with a more nutrient-dense breakfast being of significant importance for optimal metabolism, energy expenditure, digestive health and blood glucose regulation throughout the day. This is why one of the first recommendations that I often have for individuals looking to accomplish specific health goals like weight loss, muscle gain, increased energy, optimal hormone health, better sleep, mental clarity and more motivation/stamina.

When looking at the food that you eat on an average day, a good goal to have for yourself is to consume at least 1/2 of your goal body weight in grams of protein. If you are physically active, and especially if you are over the age of 40, you will need even more protein than that to maintain healthy bone and muscle density as well as to give your body the tools it needs to functional optimally throughout the day. This is why 80 grams/day is a good number to stick with, but remember that working with a Nutritionist to develop a plan that is catered to your specific needs is always the best way to set realistic goals.

When I share this news with clients, some of the most common responses I get are, "I have no idea what to eat in the morning to get enough protein", "I am too busy to cook a meal in the morning", or "I am running out of options for breakfast". This is where the support of a Nutritionist comes in handy because I have been there! Most of us have, and I hope that these simple breakfast ideas and recipes will help you to find new inspiration at breakfast time whether that is at 6 am or 11 am.

Breakfast #1 = Classic Mix

2 links of al fresco breakfast chicken sausage (10 grams of protein) + 2 pasture-raised organic eggs scrambled in olive oil, sea salt and pepper (12 grams of protein) + 1 slice of toasted ezekiel bread topped with the spread of 1 avocado and a dash of everything bagel seasoning and turmeric (8 grams of protein)

Breakfast #2 = Southwest Breakfast Burrito

Ingredients:

1 pack of BFree high protein tortilla wraps

3 eggs

1 can of black beans

1 sweet potato diced

1 avocado diced

1 red bell pepper

1 sweet onion

1 clove of minced garlic

1 14 0z can of diced, fire roasted tomatoes

1/4 tsp of chili powder

1/2 tsp of cumin

1/2 tsp of himalayan salt

Instructions:

Add all ingredients (except avocado) to a pan and saute over medium heat for 5-7 minutes. Cover your pan and let it sit for 10-15 minutes, stirring occasionally to prevent sticking while the sweet potatoes steam and soften.

Uncover your mixture and add diced avocado to it, then place 2-3 tbsp of the cooked mixture into a tortilla wrap and enjoy!

The recipe contains ~20 grams of protein per burrito

Recipe #3 = Chocolate Peanut Butter Breakfast Bowl

Ingredients:

1/2 cup of Good Culture cottage cheese

2 scoops of vital proteins unflavored collagen peptides

1 tsp of unsweetened cocoa powder

1 tsp of Lakanto golden monkfruit sweetener

1/4 tsp of 100% organic vanilla extract

2 tbsp of organic peanut butter (any brand that contains only peanuts + salt)

1/4 cup of Purely Elizabeth granola

1/4 cup of crushed walnuts

1/4 cup of strawberries (optional)

1 tbsp of local honey (optional)

Instructions:

Combine cottage cheese, cocoa powder, golden monkfruit sweetener and vanilla in a bowl and mix together thoroughly

Top mixture with remaining ingredients and enjoy or refrigerate for later!

This mixture is better on the second day in my opinion, so feel free to prep it in bulk and divide it into mason jars or tupperware containers to enjoy for multiple days in a row.

This recipe contains ~30 grams of protein per serving (ingredients above make 1 serving)

Enjoy!

-Noel

References:

Ruddick-Collins LC, Johnston JD, Morgan PJ, Johnstone AM. The Big Breakfast Study: Chrono-nutrition influence on energy expenditure and bodyweight. Nutr Bull. 2018 Jun;43(2):174-183. doi: 10.1111/nbu.12323. Epub 2018 May 8. PMID: 29861661; PMCID: PMC5969247.