When I talk to my clients about nutrition, the topic of protein comes up often.
Do beans count as protein?*
*About 2g/kg of body weight for fat loss/ Regular doses throughout the day / Not really but they can help massively especially if you are a vegetarian.
While most people understand that basing the lunch, dinner and maybe a snack around lean protein can help them towards their protein intake goal, most folks seem to struggle with protein at breakfast. The “traditional” high carb, cereal-based options still prevail. Not only do these not fill you up, but they also fail to provide you with enough protein for that meal.
While the current trend for cereal companies to put out “high protein” versions of their cereals, these rarely have enough protein to make them worthwhile, though some is certainly better than none.
Here are 5 simple ways to get more protein in your first meal of the day
- Scrambled eggs.
- Protein shake
- Greek yoghurt
- Eggs benedict
- Protein pancakes
Break 2-3 eggs into a bowl, add a splash of milk and whisk with a fork till smooth. Heat a pan over a medium heat and add a little butter. When it’s melted, pour in the eggs plus any extras you want, such as diced tomatoes, peppers, broccoli, ham, chicken, cheese etc. Keep the mix moving to make sure it scrambles.
Protein punch = 14-21g from the eggs, plus more depending on extras. Or should that be eggstras…?
In your blender put 1/2 a banana, a handful of spinach, 1 scoop of protein, some milk or greek yoghurt and a tsp of flax seeds. Blitz till your little heart is content, and enjoy.
Protein punch = 30-40g of protein.
Greek, or Icelandic, yoghurt is a great option for low fat and low carb protein. Mix with a scoop of choc whey protein for a pudding-like way to start your day. Add some berries or banana for a little more carbs, ideal before an early training session.
Protein punch = 200g of yoghurt will typically give 20g of protein, plus the whey = 45g
This is one of my favourite ways to have eggs.
Poach 2 eggs, while that’s happening, mix together 2 tbsp of mayo, 1tsp of dijon mustard and 2tsp of white wine vinegar to make a simple Hollandaise sauce. Put out a couple of thick slices of good deli ham, place the poached eggs on top, maybe add some wilted spinach and pour over the sauce. Add a toasted English muffin if you are training early.
Protein punch = 25g
For some quick and easy protein pancakes, mix together 25 g whey protein powder, 100 ml milk, 1 large egg, 50 g porridge oats (blitzed in a food processor), 1 tsp cinnamon, ¼ tsp baking powder and heat a pan. This should make around 4 pancakes, serve with some berries and greek yoghurt and BOOM!
Protein punch = 50g