Author: Uncle Tobys Nutrition Ambassador, Kathleen Alleaume
From a nutrition perspective, a well-balanced breakfast includes three key food groups:
- quality carbohydrates to maintain your energy and wake up your brain cognition;
- dietary fibre to help support good digestion and a healthy gut; and
- protein for muscle growth and development and help appetite control.
Today, let’s focus on that final point – PROTEIN. We need protein for all of our cells to grow and repair, and its key for muscle recovery post-workout. Protein also helps control our appetite and gives that satisfying feeling of fullness. This is especially important in the morning meal, so we help get our eating on track for the day ahead.
It’s generally recommended for adults to have on average 50g of protein per day or make sure a quarter of your plate is a source of protein at each main meal – whether that’s meat or plant-based proteins.
So, what can you be eating in the morning to boost your protein?
One of the most obvious places to start is with dairy. A ½ cup of Greek yoghurt contains almost 10g of protein along with a number of other nutrients including probiotics.
Sprinkled over cereals, yoghurt, muffins and avocado toast, seeds are another plant source of protein along with healthy fats. Some good options to consider include: pepitas (30g = 7.5g), chia (2 tb = 3.5g), flaxseeds (2 tb = 4g), hemp seeds (2 tb = 7.8g). "
If you’re looking for a super simple way to get a larger serving of protein at breakfast, there is no better place to start than with eggs. A serving of two eggs (any way you like them) contains a whopping 13g of high-quality protein along with 11 other vitamins and minerals.
Another excellent source of plant-based protein, and one that is low in saturated fat, is beans. A serving of baked beans can serve up 13g per cup (over 20% of your recommended daily intake).
Something that always surprises people is whole grains not only provide you with fibre-rich carbohydrates but are actually also a source of plant-based protein. Just 1 cup of cooked quinoa or rolled oats has 5g of protein. For a convenient all in one breakfast, I also love the UNCLE TOBYS Plus Protein blend with Peach, Sultanas and Oat Clusters. When enjoyed with 125mls of skim milk, it will give you 20% of your daily protein needs.