Why We Recommend A Protein-Rich Breakfast

Breakfast is the most important meal of the day. We’ve all heard it! But we think this age-old adage should be modified to mention the type of breakfast that makes this meal so important: a high protein breakfast. Tons of evidence, both in the literature and in my personal and clients’ experiences, supports the health benefits of starting your day with a high protein breakfast. Let's dive into the why.

Blood Sugar Balance

Protein is a fundamental component to blood sugar balance. Carbohydrates are the macronutrient category that increase blood sugar, while fat and protein are the macronutrient categories that do not raise blood sugar. Because fat and protein are difficult to digest and lead to food being held in the stomach for longer, they help to slow the rate at which glucose is absorbed in the bloodstream. This is why consumption of protein (and fat too) alongside carbohydrates is crucial for blood sugar balance. Simply put, a breakfast that contains 30g of protein and 30g of carbohydrate will have substantially less of an impact on your blood sugar than a breakfast that contains 10g of protein and 30g of carbohydrate. Why does blood sugar balance matter? Blood sugar imbalances are one of the largest drivers of chronic conditions and also lead to many adverse symptoms such as inflammation, brain fog, cravings, fatigue, gastrointestinal symptoms and more. Starting your day with a blood sugar balancing meal will set your day up for success!

Let us help you use food as medicine consistently every day with blood sugar balancing meal plans! Our team of functional medicine dietitians would love to support you in The Being Collective, our meal planning and coaching program that includes hundreds of blood sugar balancing recipes, a weekly plan that you create for you and/or your family that generates an automated grocery list and a meal prep plan for the week. This is the best way to improve your efficiency in the kitchen, get DELICIOUS blood sugar balancing meals on your plate, and help you make progress with your health goals.

Cognitive Performance And Motivation

Protein is made up of amino acids, which are considered the “building blocks” to our cells, tissues, and organs. Amino acids are also the building blocks for various enzymes and hormones that are responsible for signals and communication throughout our body, including many neurotransmitters. The neurotransmitter, dopamine, most notably known for its role in pleasure, motivation and learning, is a derivative of the amino acid tyrosine. Research supports an association between increased intake of dietary tyrosine and cognitive performance. Foods high in tyrosine include chicken, turkey, soy, fish and legumes. If you’re looking to boost your dopamine levels for the day and support your body down to the cellular level, a high protein breakfast is a great way to do so. 

Satiety And Decreased Cravings

Protein plays an important role in satiety, the satisfaction associated with a meal. Research shows that protein increases the release of various satiety hormones, including glucagon-like peptide- 1 (GLP-1), cholecystokinin (CCK), and peptide tyrosine-tyrosine (PYY), and decreases the release of the hunger hormone, ghrelin. Therefore, a dominating presence of protein at breakfast not only signals your body to be satisfied with the meal, but also sends the signal of decreased hunger and cravings after your meal and throughout the day.

Muscle Synthesis

Protein is essential for muscle synthesis. One cross sectional study showed protein intake in the morning may have a relatively stronger effect on skeletal muscle mass than protein consumed later in the day.  It is also well known that protein intake after exercise is especially important for supporting muscle synthesis and decreasing muscle breakdown. Increased skeletal muscle mass not only supports your longevity and metabolism, but I see firsthand in my clients how it positively impacts their hormones, mood and energy too. Starting your day with a protein rich breakfast is an excellent way to reap these many health benefits. 

My Favorite High Protein Breakfasts:

Chia Seed Pudding

Ingredients (makes 2 servings, each serving being 26gm protein)

• ¼ c chia seeds (8 g protein)
• 1 c unsweetened almond milk
• ¼ c coconut cream
• ½ tbsp vanilla extract
• 1.5 scoops chocolate protein powder
• 2 tbsp peanut butter
• A few dashes of salt

Directions

• Add all ingredients except the chia seeds to a blender and blend until smooth.
• Pour liquid mixture over chia seeds and stir until well combined. Let this sit for at least three hours until it thickens. Stir mixture at the one hour mark to make sure none of the chia seeds have clumped together.
• Divide into two portions and store in fridge.

Egg Cups

Ingredients (makes 3 servings, each serving being 28gm protein or 4 egg cups)

• 9 eggs
• 1 small red bell pepper, diced
• 1 small orange bell pepper, diced
• 2 cups spinach, chopped
• 1 15.5 oz. can chick peas
• ½ tsp salt
• ½ tsp pepper
• Avocado oil cooking spray

Directions

• Preheat oven to 425F
• In a large bowl, whisk eggs and mix in veggies, salt and pepper.
• Grease a muffin tin with avocado oil cooking spray or use cupcake lines. Fill muffin tins evenly (should fill 12 muffin cups to the top).
• Bake for 15-20 minutes or until eggs are firm and just barely golden brown.
• Store in fridge for up to 1 week.

Greek Yogurt Parfait

Ingredients (makes 1 serving, being 27gm protein)

• ¾ cup of unsweetened Greek yogurt
• 2 tbsp hemp hearts (6 g protein)
• 2 tbsp Pumpkin seeds (5 g protein)
• 3.4 cup frozen berries, thawed

Directions

• Combine all ingredients and enjoy.

Looking for more protein rich recipes to help you feel your best? Let us help you use food as medicine consistently every day with blood sugar balancing meal plans! Our team of functional meidince dietitians would love to support you in The Being Collective, our meal planning and coaching program that includes hundreds of blood sugar balancing recipes, a weekly plan that you create for you and/or your family that generates an automated grocery list and a meal prep plan for the week. This is the best way to improve your efficiency in the kitchen, get DELICIOUS blood sugar balancing meals on your plate, and help you make progress with your health goals.