Pb Banana Protein Flatbread
A high-fiber flatbread is a blank canvas to create almost anythinguse it to protein pack your breakfast. Toast a high fiber flatbread for 3 to 4 minutes. Combine 3 tablespoons powdered peanut butter , 1 tablespoon vanilla protein powder , and 1/2 packet stevia, adding 2 to 3 tablespoons water and stirring until it’s spreadable but not runny. Spread mixture onto the flatbread and top with a 1/2 a banana, sliced, and a sprinkle of cinnamon.
Per serving: 200 calories, 19 g protein, 5 g fat, 22 g carbs, 8 g fiber
Add Nuts And Seeds To Your Salads And Stir
Nuts and seeds are an amazing source of healthy fat and protein that can be added as a garnish to your salads and stir-fries. They also contain several important vitamins and minerals that are essential for optimal health.
Try adding a few tablespoons of chia seeds to your smoothie for an added 10 grams of protein. You could also add a serving of almonds to your salad for an extra 6 grams of protein, or cashews to your stir-fry for an added 5 grams of protein.
You can also use nut and seed butters such as peanut butter, almond butter, and tahini. Keep in mind while these are great sources of protein, they also come packed with a ton of fat. If you have a particular fat goal that you are aiming to hit, be mindful of how many nuts and seeds you consume.
Chocolate Coconut Smoothie Bowl
Make your smoothie bowl even better with your favorite toppings. To build your base, blend ¾ cup coconut milk, 2 tbsp. cacao powder, stevia to taste, ice and 2 scoops of Collagen Protein. Then, top with sliced strawberries, coconut flakes, fresh mint or dark chocolate pieces or all of the above. Make this Chocolate Coconut Keto Smoothie Bowl.
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Peanut Butter And Blueberry Jelly Chia Pudding
Not only will you love this peanut butter and blueberry jelly chia pudding but the whole family will too.
You should make a huge batch because your kids and spouse will love this as a breakfast and they can grab it on the go if needed.
Chia seeds are high in fiber, which makes them great for helping you stay full all morning long.
How Much Protein To Eat Per Day
Most of us arent getting enough protein each day. Its recommended to get about .8g of protein for every 1 kg of body weight that you have for the average sedentary person. For very active people, the recommendation goes up to 1.2 -2 g per kg. You guys know I am not about rules or counting macros, so these are just general guidelines and should not be obsessed about!
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Tuna Salad On A High Protein Wrap
A simple tuna salad can be both nutritious and full of protein, especially when you put it into a high-protein wrap to enjoy.
You could also enjoy your tuna salad on a sandwich with whole wheat or protein bread if you desired.
Ingredients and Protein Macros:
- 1 hard-boiled egg- 6 grams
- 2 tbsp low-fat mayo- 0.2 grams
- ¼ cup chopped celery- 0.3 grams
- Lemon juice, salt, and pepper
TOTAL: 48.5 grams of protein
Shrimp And Chickpea Stir
Combining shrimp with a high protein legume like chickpeas is a great way to hit your protein targets without having to increase your animal protein consumption.
In addition to this, adding cashews will give your meal a protein boost while also adding some flavor and crunch.
Ingredients and Protein Macros:
- 4 oz shrimp- 27 grams
- ½ cup chickpeas- 11 grams
- 1 oz cashews- 5 grams
- 1 cup broccoli- 2.57 grams
- 3 large mushrooms, chopped- 1.8 grams
- 1 red bell pepper, chopped- 1.2 grams
- 2 tbsp of soy sauce- 2.6 grams
TOTAL: 51.17 grams of protein
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Protein Cookie Dough Vanilla Mug Cake
This recipe by The Balanced Whisk is a perfectly delicious and moist cookie dough mug cake that also happens to be high in protein!
Its the ultimate sweet breakfast for breakfast when you want to keep up with your healthy habits but also want to treat yourself a bit.
Made using oat flour, its incredibly tasty but only takes 1-2 minutes to whip up. Something the whole family can enjoy for sure!
Focus On Larger Cuts Of Lean Meat
The most obvious way to increase your protein intake is to increase the amount of lean protein that you are eating in your meal. Increasing the quantity of your meat, poultry, or fish by even a few ounces can provide significantly more protein.
For example, 3 ounces of chicken breast contains 26 grams of protein. If you increase this portion to 5 ounces, you will end up consuming about 38 grams of protein. As you can see, this small shift gets you much closer to the goal of 50 grams of protein per meal.
It is also helpful to pay attention to which cuts of meat contain more protein per ounce. For example, 5 oz of sirloin steak contains about 38 grams of protein, while 5 oz of Atlantic Salmon contains about 30 grams of protein.
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Why I Love Breakfast
There is the obvious fact that I love breakfast foods. Whether its cookie dough overnight oats, a stack of paleo banana pancakes or paleo sweet potato pancakes or some gluten free Greek yogurt waffles, I love it all and could eat breakfast all the time, for every meal. BUT, for those of us who are working to overcome disordered eating and get our normal hunger cues back, eating breakfast is a super important part of this! Eating very soon after we get up shows our bodies that food is coming and allows our bodies to begin trusting us again and allows them to start having normal hunger and fullness cues!
I personally did not start to get my cues back until I started incorporating breakfast back into my life and getting a good dose of protein to start the day really helped!
Clean Eating Turkey Breakfast Sausage
This recipe by The Gracious Pantry is the perfect way to start your mornings off in a healthy way! The turkey breakfast sausage patties are delicious and incredibly easy to make.
Although theyre high in protein, theyll still quite low in calories with each sausage patty having approximately 57 calories, depending on how large you make them.
You can also make these and freeze them either before or after cooking them. Theyll last in the freezer for 4 months and are a great way to prep in advance to make sure you always have a healthy, high-protein breakfast option readily available.
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Why Is This Breakfast Bowl Good For You
This Breakfast Bowl is good for you because its packed with healthy ingredients. So, its pretty nutritious.
For instance, its high in protein. In fact, one serving provides a whopping 34 grams of protein.
Its also high in healthy carbs like fiber. A serving provides almost 70% of your daily fiber needs- thats a whole lotta fiber!
It is also rich in Vitamin C. So, its good for your immune system.
And its an excellent source of iron. So, it helps keep your energy levels up.
Its also rich in calcium. So, its good for your bones.
It is also naturally gluten-free. This makes it a great breakfast option if you have allergies or sensitivities to gluten.
The Benefits Of Eating A High
What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that you’ve eaten your fill, enhancing satiety as well as promoting weight loss.
That’s not all. Protein also slows down the body’s absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.
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Creamy Berry Quinoa Parfait
Store-bought or morning drive-thru parfait options provide protein by way of the yogurt ââ¬â but they’re also typically filled with added sugar, with their layers of granola, sweetened yogurt and in some cases, syrupy fruit.
While there’s certainly a place for the sweet stuff in our diets, we’re really overdoing it when it comes to added sugar: We eat about 270 calories from added sugar every single day, per the Dietary Guidelines for Americans. This is a problem because the American Heart Association recommends that men get no more than 150 calories from added sugar each day and women, no more than 100 calories .
Making healthy choices, like whipping up this berry-quinoa breakfast, is one way to reduce added sugar in your diet while still getting a hefty dose of protein ââ¬â 25 grams to be exact.
Get the Creamy Berry Quinoa Parfait recipe and nutrition info here.
The Importance Of Protein
Protein is a macro nutrient and its one that plays a lot of roles in our body. It helps build muscles and aid in muscle recovery, it helps repair all our cells and tissues and helps us make enzymes, hormones and other body chemicals. Its an important building block of bones, muscles, cartilage, skin and bones! And it also helps with satiety meaning we feel fuller and more satisfied for a longer period. This is because it takes protein has a more rapid affect on the hormones that affect appetite.
If youre looking for ways to get more protein beyond breakfast, you can check out how to use protein powder 3 ways, how do you make protein porridge or How to increase your protein intake!
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Blueberry Pie Overnight Oats
One bowl full of this blueberry pie overnight oats recipe and youll be ready for the entire morning.
The recipe calls for low fat vanilla yogurt but you can use any flavor and it will be fine so long as its packed with protein.
The blueberries are sweet enough on their own, so all you have to do is add in some oats and its done! You could even use steel cut oats to really kick up the fiber content of this oatmeal recipe.
Theres some peanut butter though so youll get a protein-packed dish to start your morning.
Its best served cold so make a batch for the rest of the week and stick it in the fridge. Youll have a healthy breakfast waiting for you when you wake up.
These peanut butter energy bites are best to make in large batches.
Not only will you eat a ton, but it will be perfect to eat on the go.
You can have them for breakfast, but you can also eat them as a mid-day snack to hold you over till your next meal.
This is one of those high protein breakfast foods that are savory and gives you a satisfying feeling after eating.
Even though its actually pretty light and refreshing because of the tomatoes and feta cheese.
Its a great dish to have if youre looking to avoid the sweet breakfast dishes and have one that satisfies your taste buds.
This wont be the best dish to save in the fridge, so try and only make small enough portions to fill you up but without any waste.
Benefits Of High Protein Breakfasts
There are many benefits to eating breakfast in general, but if you can get in a good amount of protein in the morning there are even more!
- Stay fuller longer protein actually helps you stay fuller longer so that youre not starving all morning!
- Increases muscle mass the more muscle you have, the more calories you burn at rest. Heck yes!
- Boosts immune system protein actually helps you create a better immune system to protect you from illness. Eat up!
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Mocha Banana Protein Smoothie Bowl
Calling all coffee lovers for this one and smoothie bowl lovers while were at it. Smoothie bowls are light, flavorful, and easy to whip up in a time crunch, as well as a great way to get your protein.
The protein in this bowl of goodness comes from chia seeds and your choice of protein powder. One serving provides 20 grams of protein and a creation thats worthy of a photo.
To get closer to 2530 grams of protein, you can make modifications such as:
Anyone can make a good protein pancake.
Take your traditional morning meal up a notch with this grain-free version that uses coconut flour and very few other ingredients. Bananas and other yummy fruits provide some added sweetness.
One serving consists of 5 pancakes and gives you about 28 grams of protein.
Pin High Protein Breakfast Recipes
They say that breakfast is the most important meal of the day and, you know what?
Theyre not wrong.
Yet, so many of us arent eating breakfast AND so many of us arent eating enough protein per day! So, getting in some healthy high protein breakfasts are a really easy way to solve both of those problems!
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Roasted Vegetable Savory Bowl
One of the things I think many of us appreciate with Paleo meals are finding non-sweet breakfasts! This one from Laura Fuentesis an incredible and filling way to start the day.
This is actually one of those breakfast for dinner ideas that I LOVE. Friends we need all the veggies for optimum recovery.
Turkey And Cheese Scramble
Eggs, sliced turkey and cottage cheese ââ¬â all three are impressive sources of protein and all three are what make up the entirety of this breakfast scramble. This dish tops out at 34 grams of protein so by having this for breakfast, you’ll already be off to a great start with spreading your protein intake throughout the day versus just backloading at dinner, like most of us do, according to data published in June 2014 in the Journal of Nutrition.
Don’t be shy with the veggies either ââ¬â throw in some onions, mushrooms or tomatoes into the mix for added nutrients.
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Why Eat High Protein
Strong research evidence shows that eating more protein can help you lose weight, reduce your hunger, and keep your muscles strong without slowing your metabolism. 3
Eating high protein at your first meal sets you up to experience less hunger for the rest of the day. Studies of 116 diets in humans show that people on average may eat almost three times more calories on a low protein diet than on a very high protein diet. 4 Called protein leverage, this means when the body gets enough protein, its appetite for high-energy food is naturally reduced. So by consuming plenty of protein at the start of your day, in most cases, you will naturally consume less energy for the remainder of the day.5
Some research suggests that diets with increased protein can prevent or help treat type 2 diabetes and metabolic syndrome, and possibly even reduce the risk of heart disease.6 In a recent trial, 100% of people with prediabetes who ate a high protein, moderate carb diet for six months achieved normal blood sugar levels.7
Higher protein intake also helps prevent a condition called sarcopenia, which is a loss of muscle mass that can occur as you age. Plus, it can help keep your bones strong, reducing the risk of osteoporosis, which is the loss of bone mass.8
Diet Doctor has lots of information and recipes to help you eat a high protein diet. Check out our other high protein guides:
Lemon Raspberry Quinoa Pancakes
This recipe by Wendy Polisi includes quinoa flour which is packed with protein! Its a great source of several important nutrients, including folate, magnesium, zinc, and iron.
Its also rich in fiber and protein, which combined will help make you feel full and satiated. Quinoa also contains flavonoids, including quercetin and kaempferol, which have powerful antioxidant and anti-inflammatory effects on the body. Perfect after a run Id say!
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G Protein Meal: 15 Ideas For Breakfast Lunch & Dinner
Getting enough protein can feel difficult, especially if you are looking to get 50g of protein per meal.
Thats why, below Ive come up with 15 meal options that all have 50g of protein, which focus on larger cuts of lean meat, as well as non-animal protein sources.
Before giving you this list of meals, let me explain:
- Whether or not consuming 50g of protein in a single meal is necessary
- Who should eat 50g of protein per meal
- Tips for getting 50g of protein per meal
Peanut Butter Overnight Oats
This recipe by Ambitious Kitchen tastes like a slice of banana bread or banana cream pie! It not only tastes amazing but its full of nutrition too.
These oats are packed with healthy fats from the creamy peanut butter and chia seeds and are naturally sweetened and gluten-free thanks to the gluten-free rolled oats mentioned in the recipe!
It also packs over 15g of protein and takes only 10 minutes of prep to get going. You can also make it your own by adding extra fruits like strawberries or blueberries. Or consider switching out to a different nut butter you prefer more or adding different toppings like a sprinkle of cinnamon powder or a drizzle of honey.
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