Nutrition and Fitness with Randa
8Jun/103

Chicken for Breakfast?

Chicken for Breakfast? How to Add More Protein to your Breakfast

A friend of mine recently asked how she can get more protein in at breakfast without eating dairy. I thought this would be great blog post as I imagine many are either not getting enough protein, or eating too much of it, at breakfast. I do have a friend who enjoys chicken at breakfast - why not? There are no rules! Well, maybe 2: make sure to actually eat breakfast and secondly, ask yourself if you have enough protein.

Speaking of breakfast, it is likely that we have all heard – maybe to ad nauseum – that breakfast is the most important meal of the day. But WHY is it such a big deal?

  • Your metabolism slows when you haven’t eaten in a while (more than three hours) When you wake up, you haven’t eaten for at least 6 hours – unless you are raiding the pantry in your sleep!
  • Eating breakfast within 30 minutes of waking essentially jump starts your metabolism.
  • If you can’t stomach breakfast, at least eat a snack, then eat breakfast two hours later.

So what to eat to ensure you are getting at least 15 grams of protein? Here are some delicious breakfast ideas:

* Add vanilla protein powder to your oatmeal. Tip: Wisk the powder with some water or milk before adding otherwise it will be lumpy – yuk! (If you are dairy-free, try Jay Robb Egg White Protein Powder or Life’s Basics Plant Protein Powder)

*Greek Yogurt topped with berries, a small sliced banana and some toasted nuts.

*Cereal with milk or soymilk – if the combined amount of protein in the serving of cereal and serving of milk is not 15 grams, add a small side of eggs, turkey sausage, or add protein powder to your milk.

*Egg sandwich: 1 egg/2 egg whites or 3-4oz egg whites and a piece of Canadian bacon  or Morning Star soy sausage patties sandwiched between two pieces of whole wheat or sourdough toast with a side of berries or grapefruit

*Fruit Smoothie: 1 banana + 1 cup berries + 1 serving protein powder + H2O + ice

1 cup milk (any kind) + 3 cup berries + 1 serving protein powder + ice

(You can also add some ground flaxseed to any of these breakfast ideas for a boost of essential fatty acids and fiber)

What do YOU eat for breakfast? Leave a comment!

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  1. Love the protein powder in oatmeal idea. These are all great. Thanks Randa!

  2. Great ideas and a good reminder about the importance of breakfast! Any suggestions about brands and or where best to get flaxseed? Do you buy flaxseed ground?

  3. Yes, you want to get GROUND flaxseed, not whole. Ground is more bioavailable (available to the body) than whole. I have bought Spectrum Organic Flaxseed from Lassens. I believe Trade Joes has it, too.


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