Hey Angels and Alphas,
Whether or not you’re one of the people who count their macros, we all know that if we want to lose weight or gain muscle, the key is in getting adequate protein to satisfy our body’s needs.
And you’ve also probably heard that it’s important to include it in every meal – skimping on protein all day long and then just forcing yourself to eat a big steak for dinner isn’t going to be the same as getting your proper protein in throughout the day with meals and snacks.
As it turns out, it’s especially important for you to get enough protein in the morning. With a protein-rich breakfast, you won’t only feel satisfied with your morning meal, but you’ll also be keeping hunger at bay for the majority of the day, eliminating any cravings and staying satiated.
How much protein you need is going to vary based on your height, weight, exercise regime, health status, everything. But a general guideline is that healthy, active adults should aim for about 1 gram of protein per kilogram of body weight every single day.
When it comes to sneaking enough protein in your meal, breakfast can be your biggest challenge of the day.
Sure, eggs are an easy and delicious option, but if you want to make sure your meal is packing an adequate amount of protein to keep you full and on track with your goals…
Here are 5 ways you can add more protein to your breakfast without much hassle:
#1 POWER UP YOUR SMOOTHIES
Smoothies are one of the best ways to sneak in some veggies before noon… but they’re also a great and easy vehicle for protein. As long as you’re okay with dairy, there’s no reason you shouldn’t add some Greek yogurt or even cottage cheese to your morning smoothie – they’re going to thicken the smoothie and make it much more creamy, and it’s not going to add any unnecessary added sugar to the mix.
Nonfat Greek yogurt can even add a little bit of flavor to fruity smoothies, and a simple 6-ounce serving packs about 100 calories for 15 grams of protein. And nonfat cottage cheese can add to your berry-based smoothies and make them taste like cheesecake… all with the added benefit of 20 grams of protein and 120 calories for every 6 ounces you put in your smoothie.
#2 TRY SOME OVERNIGHT OATS!
Oats, whether they’re stovetop or microwave, are a great source of fiber and healthy carbs. But they often lack in the protein department since they’re made with just a tiny bit of milk or just water. But overnight oats that are usually made with Greek yogurt will give them a whole new mixture and flavor with its satisfying, pudding-like consistency.
With a simple, yogurt-based recipe for overnight oats, you can rack up 20 grams of protein at breakfast… and not to mention, it’s super easy to switch out different nuts, seeds, and fruits until you get the taste you need while the Greek yogurt does all the protein packing you need.
#3 PROTEIN POWDER!
There are many people out there who just don’t like protein powder. And that’s okay! But if you’ve found one you like, you have the perfect addition to any oats or smoothies you eat at breakfast without any actual effort on your part. The trick here is to pair your protein powder with very flavorful ingredients so there’s no distinct taste in every sip… or bite.
And for those of you who enjoy their extra expresso or dose of caffeine in their breakfast, coffee-induced overnight oats can pack a whopping 20 grams of protein with a really distinct coffee flavor.
#4 LIQUID EGG WHITES!
If you’re someone who swears by their morning bowl of oatmeal, this is for you: start cooking your stovetop oatmeal just like you normally would, then remove it from the stove and stir half a cup of egg whites for every cup of oats you have. Once you gently add the egg whites, put everything back on the stove (on low heat) and stir until the mixture becomes thick. The egg whites won’t change the flavor, however they’ll add a fluffy texture to the whole thing. There’s no need to say this, but we’ll say it anyway – egg whites are pure protein.
#5 YOU CAN EVEN TRY TOFU!
If you’re looking to shake up your breakfast rotation, or you’re just vegan, scrambled tofu is an awesome substitute for eggs and it even has a similar consistency.
If you add veggies just as you would to your morning omelet and swap the cheese for a sprinkle of tofu, you’re going to get that protein boost you need for a fraction of the calories of usual cheddar or Parmesan.