It’s kind of a big deal.
One of the biggest complaints I hear from clients and non-clients alike is that they don’t have time to get a good breakfast in before rushing out the door. Now, whether you think breakfast is important or not, it’s really easy to get a good protein based meal in early. If you make it a priority.
If body composition changes are what you are working for, regardless of adding muscle (which should be a goal for everyone to more or less of an extent), or losing a few extra kgs, protein intake is important.
You need the building blocks protein provides to positively adapt to training stresses. And you need the satiating properties that protein gives to help you feel fuller and more satisfied between meals to help limit snacking and excess hunger in a fat shedding calorie deficit.
Making a great start to your day can be a massive boost for many people. If for no other reason than it stops you from grabbing a calorie-laden, sugar-filled “coffee” and muffin from a coffee shop en route to work.
Here are 5 protein filled breakfasts you can make in 10 mins or less you can have to get your day off to a flying start. All you need to do is get up 15 mins earlier than normal and actually make them!
Overnight oats. Prep time – 5 minutes, the night before.
Put some oats in a Tupperware box. Add some protein and liquid of your choice. Stir, and stick in the fridge overnight. Could not be simpler.
1 scoop of choc whey
1 handful of frozen raspberries
200ml of semi skimmed or almond milk or whatever you prefer.
30g protein, 45g carbs, 1000000g of choccy raspberry tastiness.
Greek yoghurt/ Skyr/ Quark. Prep time – about 5 minutes.
Just add a scoop of protein to 200g of one of the above, maybe some berries. Or half a banana. And BOOM, tasty protein for your face.
Greek yoghurt – 200g =20g protein
Skyr – 200g = 22g protein
Quark – 200g = 22g protein
Add a scoop of protein and you have around 45g of protein, and chuck in a little fruit if you want for some extra carbs and taste.
Scrambled eggs. Prep time – approx 10 minutes.
Eggs are basically a superfood. Protein, healthy fats and loads of taste. On their own, they are a great option, but you can pimp out your scramble by adding some diced veggies and sausage meatballs too.
- Dice half a pepper, and halve 5 or 6 cherry tomatoes.
- Remove the skins from 2 good quality sausages, then cut them into 1-2 cm chunks.
- Break 2-3 eggs into a bowl and whisk them up, add the same volume of milk as egg mix.
- Heat a pan, and add a little butter.
- Throw in the sausage balls and veg, cook for 1 minute.
- Add the egg mix and stir it around to mix in the other ingredients and make it scrambled.
- Put on a plate and enjoy.
With a couple of good sausages (I like Heck ones) you get around 40 grams of protein and 30g of fat, assuming 3 eggs.
A breakfast shake is a great way to have breakfast on the go. Blitz your ingredients and pour it into a transportable drinking vessel, and you’re off!
There are a number of ways to go here:
- the green shake. Add some spinach (or kale if you’re into that sort of thing, I won’t judge), maybe half an apple and other green things. Add some protein and liquid, and whizz away.
- Or a gains shake. Add a banana, oats, greek yoghurt, a couple of scoops of whey, and some milk for a calorie filled super shake.
- Or keep it simple, 1 – 2 scoops of whey, some berries and liquid, and off you go.
Calories and protein content depend on what you make. You can figure this one out yourselves.