University didn’t prepare me for the amount of times I would have to give grown women permission to feed themselves properly. Somewhere along the line women are taught to eat only small dainty breakfasts, or better yet, skip it all together. How are you going to fight the patriarchy hungry??
You need to eat at least 30g of protein at breakfast.
Being well fed is a game changer, I am telling you!
A high protein breakfast helps you feel full, stabilises your blood sugar, gives you mental clarity, and allows you to focus on your day rather than your 9.30am snack.
I need 35-40g of protein to really feel my best, while some might need a little more or a little less. Start with 30g and see how you go.
What does 30g of protein look like?
1 egg = 6g
1 tbs chia, hemp, pumpkin seeds = 2-3g
One serve of protein powder (typically) = 27g
½ cup greek yoghurt = 12g
2 slices of bacon = 9g
1 tbs peanut butter = 4g
1 tsp of collagen powder = 5g
2 slices of Vogels bread = 8g
1 cup cows milk = 8g
1 bagel = 9g
60g smoked salmon = 14g
¼ cup cottage cheese = 7g
1 chicken sausage = 10g
½ cup dry oats = 5g
Does your breakfast stack up to at least 30g of protein? If it does, well done, go and enjoy your breakfast.
If it doesn’t, then you should probably have a browse of some of the breakfast ideas below, or download the high protein breakfast recipe booklet below.
Ideas with 30g of protein:
Granola made with (½ cup oats, 2tbs each of pumpkin, hemp and chia seeds) + ¾ cup greek yoghurt + fruit
Bagel + 2 eggs + 2 slices of bacon + tomato
2 slices of whole grain toast + avocado + ¼ cup cottage cheese + 3 egg scramble
Smoothie made with protein powder + cows milk + fruit
2 chicken sausages + greens and cherry tomatoes + 2 eggs
1 cup oats + 1.5 cup cows milk + 2 tbs peanut butter + flat white with 2 tsp collagen powder
Download my favourite high protein breakfast recipes for beginners here.
These recipes are designed to help you get started with more protein at breakfast, if you need more than 30g at breakfast simply increase the serving size of the protein elements (meat, eggs, dairy, nuts, seeds, or protein powder).
