We’ve heard it all the time, “breakfast is the most important meal of the day!” How many of you always eat breakfast? If so, how much protein do you get at breakfast? Our team of Supermarket Registered Dietitians have teamed up with the MN Beef Council to bring you a little challenge for the New Year!
Protein: It’s What’s for Breakfast!
It’s the time of year we’re all considering how to reinvent our lifestyles to look and feel our best. What if I told you there’s one habit that has the potential to help you accomplish this goal within a month’s time?
Eating adequate amounts of protein at breakfast is the challenge I suggest we all commit to over the next 30 days.
Research suggests an ideal eating plan includes 25-30 grams of protein at each meal. Today, however, the average person consumes most of their protein, 43% in fact, at dinner. Only 16% of protein is consumed at breakfast. Protein has functions within the human body, such as roles in blood clotting and the normal repair of cells, muscle building, and a source of energy. Enough protein must be eaten throughout the day to help us function at our best. Some research also suggests that higher protein eating plans may assist with weight management. Individuals consuming more protein report feeling less hungry, protein takes more calories to digest than fat or carbohydrates and cutting calories while maintaining protein intake prevents loss of lean muscle. The challenge is to ensure your meals throughout the day, especially breakfast, include enough protein.
To accept this month’s challenge of consuming 25-30 grams protein at breakfast, consider these tips:
- Over the weekend, make a high-protein egg bake (eggs, egg whites, lean meat or poultry, cheese), cool, and refrigerate. On busy weekday mornings, cut a portion and reheat for a quick breakfast.
- Choose Greek yogurts, which are higher in protein than traditional choices. Use in a smoothie or parfait with your favorite fruits and vegetables.
- Make overnight oats using Greek yogurt and peanut or almond butter; top with nuts before eating.
- Consider savory breakfast options, such as this recipe for Beef and Egg Breakfast Mugs from our partners at the Minnesota Beef Council.
- Mix sweet and savory by combining low-fat cottage or ricotta cheese with fruit and nuts.
- Make your morning brew a latte with regular or soy milk, which contain 8-10 grams protein per cup.
- For grab-and-go, make a breakfast burrito with eggs, cheese, black beans and salsa.
- All you need for a breakfast banana split is Greek yogurt, banana, strawberries and your choice of nuts.
While reinventing your entire lifestyle seems like a daunting challenge, reinventing your breakfast is a realistic, accomplishable goal. After one month of consuming 25-30 grams of protein at breakfast, you’re sure to feel the impact. Check out some fun recipes on our website to help get you started!
Wishing you a happy & healthy New Year!
Ashley, Amy & Emily
Your Coborn’s Supermarket Registered Dietitians