Protein is having a moment: It seems like the current focus of nutrition across popular media is protein, protein, and more protein. And for good reason!
Research now shows that many women aren’t eating enough protein. This key nutrient helps us maintain our muscles (we all lose muscle mass as we age) and helps stabilize our blood glucose levels, too.
We now know that women need more protein than previously thought…especially as we age. But don’t worry, I’m not encouraging you to eat tons of meat if that’s not your thing! There are plenty of ways to get your protein from vegetarian sources, too!
As an Intuitive Eating dietitian, I’m all about helping my clients discover a way of eating that combines food they really enjoy while also helping them meet their health goals.
Many of my clients struggle to eat enough protein, but breakfast is usually their most challenging meal.
Read on for some great tasting, easy, high-protein breakfasts to start your day.
Why is protein so important?
Protein provides the building blocks for all muscles in our bodies. Protein is essential to our survival! In fact, many of our organs are made of muscle, like our heart, and the muscles that support our skeletal system, like our biceps and quadriceps.
In fact, when people experience starvation, the body can use muscle for energy. That’s one reason why heart problems can occur with eating disorders and severe restrictive eating.
How much protein do I need?
Please note: I provide general guidelines for protein intake in this article. However, I highly recommend getting personalized advice from a qualified dietitian or nutritionist who can take your health status and goals into account.
The US government recommends that adults get 0.8 grams of protein for each kilogram of body weight. But this level is just the amount to prevent disease, not the amount that you may need to thrive.
The current research shows that a higher level, in a range of 1.0-1.5 grams per kilogram of body weight, can help women maintain and even build muscle. The higher end of this range is more appropriate for those who are physically active or over 50.
How much protein is that?
- If you weigh 150 pounds (68 kilograms), you can aim for 68 to 102 grams of protein per day.
- If you weigh 200 pounds (90 kilograms), you might aim for 90 to 120 grams of protein per day.
I don’t want you to feel overwhelmed by these numbers, so I’ll break them down into practical advice with real food(!) below.
To maximize your body’s ability to absorb your protein-rich foods, I recommend that you spread out this amount throughout the day. This way, your body can absorb the protein best. And as an added bonus, spreading out your protein intake to at least 20 grams per meal, including breakfast, can help keep your blood sugar levels from spiking.
Of course, there will be days when you won’t be able to meet this goal, but that’s absolutely fine! You will not experience negative health effects when you don’t meet your protein goals daily.
My favorite high-protein breakfast ideas.
I always suggest that my clients have at least 3 to 4 different go-to breakfast ideas.
My reasoning is simple: I want you to avoid boredom.
“But I love my smoothie bowl with toppings!” you might say. And as someone who loves a smoothie bowl in the summer, I wholeheartedly agree. But, if you eat that every day:
- You will eventually get bored, even if you vary the ingredients
- You aren’t getting a wide variety of vitamins and minerals (that your body craves) when you eat the same thing every day. Variety is important for your health!
Here are some of my favorite high-protein breakfast ideas:
Kodiak High-Protein Instant Oatmeal
I love Kodiak’s high-protein instant oatmeal. (The cinnamon flavor is my personal favorite!) When you prepare it with ½ cup milk and a sprinkle of 1 Tablespoon chia seeds, it is quick, delicious, and has plenty of protein.
I love this oatmeal with fresh fruit, such as fresh berries, sliced banana, or apple slices, and it is delicious, whether hot or cold, as overnight oats.
Protein total: 18.5 grams
Smoothie bowl
I love my smoothie bowls super thick, so I can eat them with a spoon. Feel free to add more liquid if you prefer a different texture.
Combine ¾ cup plain Greek yogurt, ½ cup water, ½ frozen, sliced banana, and 1 cup assorted frozen fruit (like strawberries and blueberries) in the blender.
Blend until smooth. Add 1 scoop plain whey protein powder.
Top with granola, chopped nuts, and/or additional fruit.
Protein total: 40 grams
Yogurt parfait
¾ cup plain Greek yogurt, topped with in-season fruit, drizzled with maple syrup or honey, topped with 1 Tablespoon chia seeds.
Protein total: 19 grams
Classic American Breakfast
2 scrambled eggs, 1 turkey breakfast sausage, and 2 slices toast with butter.
Served with fresh fruit.
Protein total: 22 grams
Chia seed pudding
Note: This recipe needs 8 hours in the fridge! I personally love using white chia seeds.
Combine ¾ cup milk or soy milk in a glass jar.
Add 3 Tablespoons chia seeds, ½ mashed banana, sprinkle of cinnamon, 1-2 teaspoons of maple syrup.
Stir and refrigerate.
After 30-60 minutes, uncover and stir again to make sure the chia seeds don’t clump.
Refrigerate at least 8 hours.
Protein total: 11 grams
Mediterranean cottage cheese bowl
Here’s a savory take using this protein superstar!
Place ¾ cup cottage cheese in a bowl. Top with ¼ cup chopped cucumber, 10 halved cherry tomatoes, 2 Tbsp scallion greens. Drizzle with olive oil and sprinkle with black pepper and a pinch of dried oregano. Serve with toasted pita wedges.
Protein total: 21 grams
Something from a restaurant
Sometimes, we all need to grab our breakfast on the go. Here are some of my favorite options:
Starbucks
- Spinach, Feta & Egg White Wrap – Protein total: 20 grams
- Bacon & Gouda Egg Bites – Protein total: 19 grams
- Egg White & Roasted Red Pepper Egg Bites – Protein total: 12 grams
Dunkin’ Donuts
- Turkey Sausage, Egg & Cheese Sandwich – Protein total: 23 grams
- Egg & Cheese Sandwich on Bagel – Protein total: 19 grams
My favorite bars with protein
- Barebells – all flavors are chewy and delicious! – Protein total: 20 grams
- The Perfect Bar (dark chocolate and peanut butter) – Protein total: 15 grams
- ClifⓇ Builders Bars (various flavors) – Protein total: 20 grams
Why do we struggle to get adequate protein at breakfast?
For many of my clients who eat animal sources of protein, lunch, and dinner tend to feel relatively easy, but breakfast tends to be a challenge.
In my experience, there are several reasons:
- Most women have been conditioned by diet culture to eat a small (or no) breakfast.
- Many common breakfast foods, like cereal, breakfast bars, and bagels, contain only a small amount of protein.
These clients frequently eat a small, low-protein breakfast but then find that their hunger returns after an hour or two. For most people, finding the time to eat again that quickly can be an inconvenience (not to mention frustrating – you just ate!).
If this describes you, are you tempted to ignore your hunger until lunchtime?
Most of my clients agree that this strategy doesn’t end well, as they find themselves hangry as they sit down to lunch.
Can you relate?
Most women find that increasing their breakfast, including adding more protein, helps them feel fuller so they can feel great all morning. This is a strategy I endorse!
My vegetarian clients can struggle with lunch and dinner as well, but I love to help them strategize to meet their goals. You can get adequate protein on a vegetarian diet.
P.S. For more information about the importance of paying attention to your hunger signals, check out my article, Principle 2 of Intuitive Eating: Honor Your Hunger.
The key to increasing your protein intake while still eating foods you love.
Although protein can be really helpful, it doesn’t mean that you need to avoid your favorite breakfast foods, even if they’re lower in protein.
The key here is to find balance by listening to your internal signals and calling on our gentle nutrition skills.
Everyone’s taste buds are unique, though. I want you to make choices that leave you satisfied with your meals – and I fully acknowledge that something I love might be something you despise.
So, use my examples as a basis for experimentation, but if you don’t like something, please don’t eat it!
And if you are having trouble meeting a goal of 20 grams of protein at breakfast, don’t worry about that, either.
Start where you are now – perhaps that’s just 5 grams of protein. Then you can experiment to find something you enjoy. Nutrition is all about progress, not perfection.
Enough, but not too much
A word of caution: avoid eating too much protein. Too much protein can crowd out the other nutrients your body needs.
Sometimes, we think that more is always better. This isn’t the case here! My goal is to help you find adequate protein in your meals throughout the day, but I also want you to enjoy your food and continue eating carbohydrates and fat, too!
Your body needs all three macronutrients to thrive!
Key Takeaways:
Eating 20-30 grams of protein at breakfast will help you stay satisfied, maintain muscle mass, and prevent your blood sugar levels from spiking too high.
If you’re a woman who is struggling to meet her health goals but doesn’t want to go on another restrictive diet, my approach might be just what you need!
Did you know that I offer a complimentary Midlife Nutrition Conversation to prospective clients so you can see if we’d be a good fit?
During our call, we’ll discuss where you’re struggling now and what goals you have for the future. I can help you understand what it’s like to work with me so you can learn to eat the foods you love while feeling great!
If you’re hesitant to get on the phone because you don’t want to step into a big sales pitch, that’s not my style! The goal of this call is to get to know one another so we can see if we’ll be a good fit.
Resources:
US Department of Agriculture. “Muscle Up To Some Protein Every Day” https://tellus.ars.usda.gov/stories/articles/muscle-some-protein-every-day
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