How to Pack Protein Into Your Breakfast

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How to Pack Protein Into Your Breakfast

If you’re following a medical weight loss plan, you might be familiar with the mid-morning slump. Many of us wake up full of energy, ready to take on the day… And by 10 am or so, we’ve lost our edge. As exhaustion and grumpiness creep in, you find yourself craving sugary foods or wishing for a nap. Maybe you’re also wondering how you can avoid these energy crashes in the future.

This is exactly why we often recommend that you pack plenty of protein into your breakfasts. Your digestive system burns through protein more slowly and steadily over several hours, so you avoid blood sugar spikes and crashes. Your energy doesn’t slump, and you don’t experience strong cravings when you eat meals based around adequate protein.

How much protein is enough? For breakfast, around 20 grams should do the trick. Of course, the exact amount will depend upon your individual meal plan, and we can discuss that in more depth at your next appointment. For now, check out the following foods to help you pack more protein into breakfast:

  • 7 ounces of plain, nonfat Greek yogurt (20 grams protein)
  • 2 large eggs (13 grams protein)
  • 1/2 cup oats (5 grams protein)
  • Whole wheat English muffin (6 grams protein)
  • 1 slice whole wheat bread (3 grams protein)
  • 1/2 cup low-fat cottage cheese (14 grams protein)
  • 2 ounces turkey sausage (14 grams of protein)
  • 1 ounce smoked salmon (5 grams protein)
  • 1 cup nonfat milk (8 grams protein)
  • 1 cup quinoa (8 grams protein)
  • 1/2 cup black beans (8 grams protein)
  • 1 ounce cheddar cheese (6 grams protein)
  • 2 tablespoons crunchy peanut butter (8 grams protein)

Mix these with other favorite breakfast items, keeping protein central to your menu. Add complex carbs and a bit of healthy (unsaturated) fat, keeping processed sugar to a minimum. If you need more help arranging your menus to include the right nutrients at the right amounts, give us a call to discuss a medical weight loss plan. We can help you reinvent your lifestyle and accomplish your goals, without obnoxious energy slumps, mood changes, and cravings.