The Breakfast You Need So You’re Not Starving by Mid-Morning

Have you been struggling to actually stay FULL from your breakfast? Rocking a healthy meal like oatmeal in the morning but still needing a pick-me-up by 9 am?

It’s really common for moms to feel like they can’t nail down an eating schedule and they’re just perma tired. And though so many parents just grab the leftover food from kids’ plates, even those of us who try to make something for ourselves end up ravenous too soon after.

As a Certified Nutrition Coach, when clients come to me with this problem the cause is normally simple: you’re not eating enough protein for your first meal!

Regardless of whether you use intermittent fasting or enjoy a meal first thing, if you’re hungry within 90 minutes of breakfast, your breakfast was low in protein.

When it comes to our morning meal, a sugar-laden, or heavy-carb meal won’t cut it in terms of long-term focus, energy, and satiety. A protein-packed meal like this pancake in a bowl is what you need. This is just one of the benefits of a high-protein diet.

And for those of you who do include protein at their first meal, the issue could just be that it’s not enough.

How To Eat More Protein At Breakfast

The first thing you need to do is amp up your protein in whatever you’re already eating. Meaning, add-ins don’t create all new meals.

If you have eggs for breakfast, try adding ½ cup of egg whites with them. Each egg contains about 7 grams of protein whereas egg whites contain 12 grams per ½ cup. You could also add some chicken or beef into your eggs like this chicken omelet or egg and beef scramble.

Doubling up on servings (so long as calories stay in check) can work too. Personally, I eat 2 servings of this carnivore casserole. Adding and extra scoop of vegan protein powder or collagen powder to your smoothie can work too.

The biggest struggle people have is that we tend to want to complete the meal when in reality we just need to add more protein. If you make something like baked yogurt and it’s not enough, it’s okay to eat meatballs, chicken bites, or hardboiled eggs on the side. It doesn’t have to “match”.

What To Expect When You Eat More Protein

A high protein breakfast is a game changer! Below are a few things you can expect:

• Less hunger- stay full throughout the morning.
• More energy – you won’t have a fun sugar crash to deal with
• Increased focus- when all your mental capacity isn’t on how hungry you are you can focus better.
• Faster metabolism – it takes your body WORK to break down protein so eating more actually helps your metabolism fire up.

On top of that, having so much protein at breakfast is a great way to kick off your day to eat 100 grams or more of protein, you’ve already got 30 grams out of the way.