This post contains Amazon affiliate links. As an Amazon Associate I earn from qualifying purchases. I frequently get asked, “What do you eat at breakfast for protein? Eggs? Bacon? Sausage?” You certainly could eat these typical-American breakfast staples to get your protein. But since I aim for about 30 grams of protein at each meal, I would have to eat either 5 eggs or 10 slices of bacon or 8 sausage patties to get to 30 grams of protein. That’s way more fat (and salt) than I want to eat on a daily basis. I don’t think my heart and arteries would make it very long if I ate that way all the time (vacations don’t count). I love oatmeal in the morning, but my 1/3 cup serving only yields about 4 grams of protein. To boost the protein content, I tried adding hemp hearts because they’re a good plant source of protein, but I discovered I’m allergic. Sunflower seeds were my next best option. While not as protein dense as hemp hearts, they added a good crunch, so I kept them in. I considered other nuts that have a decent amount of protein (peanuts, almonds, pistachios), but since I often eat those nuts later in the day, I didn’t want to overdo it on the nuts just trying to get more protein. Maybe a protein powder would work? Whey protein is the most widely available. It’s a complete protein, meaning it contains all of the essential amino acids. It blended right into the oatmeal, making it creamy and smooth. I used an unflavored version, so it didn’t negatively alter the taste. The drawback was… it made my nose run like a 4 year old’s. (Dairy products can do this to some people.) Next, I tried soy protein powder. It turned my oatmeal into cement. Then I tried pea protein powder. It elevated my oatmeal somewhat from cement to gruel, but I still didn’t want to eat it. Then I thought maybe I would ditch the American-style breakfast and just eat lunch and dinner foods in the morning, like they do in other countries. Nobody says you have to eat breakfast foods for breakfast. You could eat chicken, steak, fish, etc. But I didn’t want to do that. I like breakfast food for breakfast, so I kept looking. I finally found an unflavored pea protein-brown rice blend that didn’t make my oatmeal taste bad or turn it into concrete. The pea protein is mixed with the brown rice to provide a complete amino acid profile. It blends right in and thickens the oatmeal but not too much. Between a scoop of that (20g) plus the protein naturally occurring in the oats (4g), flax seeds (1g), sunflower seeds (2g) and walnuts (1g), my oatmeal comes in at about 28 grams of protein. Add to that the soy milk I put in my coffee, and my total breakfast protein count is just over 30 grams. I also add cinnamon and raisins for flavor. This is the one I like (paid link) My breakfast is not a low-calorie meal, but that is not my goal. Calories = energy. I wake up hungry, and I need energy to start my day. Also, I don’t bother counting calories because I obsessed over those in my younger years and have since realized that’s no way to live, but I do try to hit around 125 grams of protein every day. Once I figured out my breakfast, I only had to count my protein grams once and now I pretty much have it down. I don’t like to obsess over numbers because life is short, so some days I reach that goal and some days I just come close. It’s not a big deal. I am not a Registered Dietician Nutritionist (RDN), so I do not tell my clients what to eat. I’m just telling you what works for me – what I eat to maintain my lean mass, healthy bones, a functioning digestive system, and what makes me feel my best. And just as important, what tastes good! Do you eat protein at breakfast? If so, what’s your favorite? I cook a big batch of oatmeal to last about 5 days. Every morning, I take 1/5 of it, heat it in the microwave until it's warm and creamy again, then add all my goodies: protein powder, cinnamon, flax seed, raisins, sunflower seeds and walnuts.
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AuthorPaige Balius - a personal trainer in Austin, Texas, helping women live their best lives! Archives
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