We all have heard the slogan, "breakfast is the most important meal of the day". Why is that and why should you consume protein at breakfast? Breakfast helps your body prepare for the day. Eating breakfast can aid in the stabilization of blood sugar levels, improve your metabolism, assist in weight loss, and help you meet your nutrient needs.
Protein improves satiety. You should aim for at least one serving of protein with breakfast. Consuming protein at breakfast not only keeps you feeling fuller longer, but it helps decrease your chance of overeating throughout the day. Aim for lean protein options. Protein options are considered to be lean if they have less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than 95 mg of cholesterol per serving and 100 grams. Greek yogurt, egg whites, tofu, low fat cheeses, and protein powders are great lean protein options. Two of my go to protein breakfast options are smoothies and tofu scrambles. I love tofu scrambles because I can prepare enough for a few days, it holds up great in the refrigerator, and saves me time in morning.
Breakfast options don't have to be traditional, so have a sandwich, eat last night's leftovers, experiment with tofu, or try white beans to your smoothies. I know the addition of beans in smoothies sounds bizarre, but you won't even taste them, and you've increased your protein and fiber intake. Also, try incorporating fruits, vegetables, whole grains, and a good source of calcium in addition to protein at breakfast in to increase your intake of vitamins and minerals.
Plan ahead! Prepare breakfast the night before or allot for enough time in the morning to make breakfast.
If you are feeling adventurous, I have included a bean smoothie recipe.
Banana Bean Smoothie
1 cup of milk or unsweetened vanilla plant based milk alternative
1 ripe frozen banana cut into pieces
1/4 cup drained and rinsed white beans
2 tablespoons of peanut or almond butter
2 pitted dates
Combine all ingredients together in a blender and blend until desired consistency is reached.