If one more Nutritionist tells me to eat more protein, I’m going to…
Well, honestly I’m really going to try harder. For months you’ve probably noticed in every recipe I mention protein and this is not because I’ve suddenly decided it’s what I want to talk about, rather it’s just what is incessantly on my mind.
Endurance athletes (or anyone who frequently exercises) have higher protein needs and while I always thought I was doing a pretty good job, I never really tracked it {read more about protein timing, etc}. I knew I was eating plenty of veggies and not over doing it on calories, so what more was there really to consider.
OYE.
Once we started examining my protein intake it was less than half of what was recommended for someone doing the distances I’ve been doing for years. Which could explain why I was turning a bit skinny fat, losing muscle and feeling fatigued.
What better way to ensure then that I am going to get enough protein by kick starting things with a high protein breakfast to stave on RUNGER! So without further ado, ideas galore for every potential diet! High protein breakfasts.
HIGH PROTEIN BREAKFAST BENEFITS
Maybe you aren’t marathon training, but you are trying to build muscle or lose weight or eat less sugar…well all of that can happen by shifting your breakfast.
- University of Missouri study showed those who ate a high protein breakfast had less activity in the hunger centers of the brain throughout the day.
- Tim Ferris has also long promoted this idea with the 4-hour body {slow carb diet}
- Lower hunger makes it easier to pass up temptations
- Higher protein breakfast has lower insulin spike {compared to average cereal, bread breakfast}
- A fully fueled brain from the amino acids and calories doesn’t seek quick energy sources
- Replaces depleted glycogen stores for recovery after morning workouts
- Provides appropriate fuel for mid-day and afternoon exercise
Super busy and need some make ahead ideas? Start with these 9 Homemade protein bars from Greatist, Veggie Breakfast Bites or Freezer Pesto Egg Burritos (grab and go!).
HIGH PROTEIN OATS
Lately I’ve need to switch things up in my morning routine and with Fall coming oats sounded good. But sans protein I’d never stay on track with my goals and not nearly filling enough…result a delicious new breakfast!
Ingredients:
– 1 Packet UDI’s Steel Cut Oats Plain – gluten free
– 1/4 cup shredded carrots
– 1/4 cup shredded zucchini
– 1/2 scoop Vega protein powder
– 2 tbsp egg whites
– 1/3 cup water (add as needed)
– cinnamon and blueberries to top
Directions:
– Mix oats, veggies, egg whites and water
– Pop in microwave for 90 seconds, stir
– Microwave another 30 seconds
– Add protein powder and a little water if needed (I like mine super thick)
– Top with berries
Roughly 20 grams of protein
More high protein oat recipes:
4 Protein Packed Oatmeal Recipes – BodyBuliding.com
Banana Baked Protein Oatmeal – Southern In Law
Cinnamon Raisin Protein Bars – Savy Naturalista
Beefy Oatmeal with Blackberry Salsa – Sprint 2 The Table
Lemon Raspberry Quinoa Pancakes – Wendy Polisi
BREAKFAST PIZZA
Who says you can’t have pizza for breakfast?! I actually had it twice last week and loved that it was an easy way to get in every single macro nutrients I needed to recover from a run!
For both options, I took half a UDI’s gluten free crust and then topped it based on my mood for the day! No cheese necessary thank you, to have a great breakfast!
Egg Style: Scrambled two eggs with veggies from fridge, piled on pizza with a little pasta sauce and baked on pizza crust just a couple minutes.
Left Over Style: Layered pizza crust with grilled chicken, chopped green peppers, onions, spinach and a little left over pasta sauce!
Checkout Chimera Obscura for a fully homemade option or Ancestral Nutrition for a cool Paleo Breakfast Pizza.
EGG IDEAS:
Top 10 High Protein Breakfasts with Eggs – Top Inspired
Porotbello Breakfast Cups – Ari’s Menu
Artichoke & Spinach Blue Cheese Baked Eggs – The Fit Fork
Potato Pest Breakfast Skillet – Lexi’s Clean Kitchen
Slow Carb Bagels – Eat teach Laugh Craft
Oven Omelette with Sweet Potato Crust – The Spunky Cooconut
VEGAN IDEAS
6 Hearty Bean Breakfast Ideas – The Kitchn
7 Egg Free High-Protein Breakfast ideas – Everyday Health
Scrambled Tofu Breakfast
Vanilla Pumpkin Protein Muffins
Banana Maca Protein Pancakes – Spa Bettie
High Protein Vanilla Chia Pudding – Simply Quinoa
OPTIONS WITH DAIRY
Greek Yogurt 7 Ways – The Chriselle Factor
Cottage Cheese Breakfast Bowl – Jolynne Shanne
Yogurt Quinoa Bowl – Fit and Fab Living
Ham and Veggie Crustless Quiche – Nutritious Eats
Fruit and Yogurt Parfait – Iowa Girl Eats
PALEO IDEAS
5 Easy Paleo Breakfasts – Refinery 29
Clean Eating Turkey Breakfast Sausage – The Gracious Pantry
Herb Chicken and Biscuit Bake – Cotter Crunch
Smoked Salmon and Fennel – Paleo Plan
Paleo Egg Muffin Sandwich – Nom Nom Paleo
PROTEIN POWDER IDEAS
17 Protein Packed Smoothies
Protein Mug Cake – From Fries to Fit
No Bake Breakfast Bars – Darebee
Banana Bread Protein Muffins – Naturade
Cinnamon Bun Pancakes – The Big Man’s World
Protein Berry Crumble – The Fit Blog
Need More Gluten Free Ideas
19 RD Approved Gluten Free Desserts
Gluten Free Meal Plan for Runners
Find UDI’s gluten free products
Connect with UDI’s on FB
What’s your go to high protein breakfast?
Other ways to connect with Amanda
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This is a sponsored conversation written by me on behalf of Udi’s Gluten Free. The opinions and text are all mine.
SuzLyfe says
For me, it is all about having a balance of macros–I need protein WITH carbs, or else I feel full for a minute, but but then hungry very shortly after. I was an adherent to egg white oats for forever, but now I need something that is a little quicker in the mornings, so I do the multigrain (high fiber) english muffin with peanut butter and it has a good spread of macros to help me through workouts before my more protein-centric morning snack.
My recent post Setting SMART Goals and PLANS versus To Do Lists
Running Life says
Nice post! The breakfast pizza freaks me out a little, I am one of those people who needs to have a breakfast food for breakfast. I have become obsessed with overnight oats, I have been adding chia seeds and other bits in too.
My recent post Bikini Body Mission
@ThriveFit says
I don't even know where to start! Great ideas!
Linz says
EGGS are definitely my go to high protein breakfast!
My recent post Jack Link’s Jerky {giveaway}
fitfoodiemama says
Thanks for posting this- pinned for later so I can check them all out! 🙂
Sarah Grace FFH says
wow you're the best for providing these all and putting them all together! All from only the best bloggers 🙂
xo,
Sarah Grace
Laura says
Great round up! Thanks for including my beefy oats! I have to have protein first thing or I get so hangry… which isn't good for anyone. 🙂
thisrunnersrecipes says
Yes! I add eggs to my oats also, along with chia seeds – a great way to add some protein and make it a much more satisfying meal. Pinning this – so many great recipes here!
My recent post Portland Marathon Goal Check-In
aladygoeswest says
Hi Amanda! We talked a lot about getting more protein throughout the day at some of the nutrition sessions at IDEA World Fitness this year. Cottage cheese is always a good one for breakfast, due to its protein. I usually stick to hearty overnight oats with extra Greek yogurt and soy milk for the protein. Great post!! 🙂
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sign4baby says
We are trying to get out of a cereal rut so this will be a great reference!
Jarita says
Thanks for the post. Yes, You are right. I appreciate you. it is really very good and very healthy breakfast. it has also protein. I already ate this, with french press coffee. It was really a awesome combination's. 🙂