High protein breakfast options for busy mums!
As busy mums you may find it hard to fit in breakfast or sometimes you just don’t know what to eat when it comes to meeting your protein requirements!
The following breakfasts all contain a minimum of 25g of protein, this will ensure that you’re off to a great start with your day.
But first a little on protein…Protein is the dietary superstar, the problem is most of us are not eating enough! People who tend to eat diets which are higher in protein can help fend off obesity, osteoporosis, diabetes and heart disease.
Why do we need protein?
You need protein to ensure your body can build, repair and maintain your muscles, connective tissue, skin and organs. Protein-rich foods include animal products, such as meat, fish, eggs, dairy, poultry and seafood. Beans, nuts, lentils, soy and seeds are vegetarian sources of this important nutrient.
Mums, If you’re breastfeeding your body uses protein to produce breast milk which then goes towards supporting the development of your baby.
Protein key facts:
Protein takes far more work to digest and it simply burns more calories to process it!
Protein reduces levels of your hunger hormone grenlin, making you feel fuller for longer.
Protein supports your muscle mass.
Protein is supportive to your bone health.
Protein comes in 2 forms: complete and incomplete protein.
Complete proteins – eggs, chicken, fish and meat.
Incomplete proteins – nuts, beans, and wholegrains for example, bread.
Some of these foods we eat naturally together which will then combine to become a complete protein.
For example: scrambled eggs and beans on toast or chicken and wholegrain rice.
Protein requirements depend on your age, weight and How active you are.
I advise having a serving of protein with each meal. This could be 150g of Greek yogurt with some berries on top or a tin of tuna with a baked sweet potato.
Below are 5 high protein options which can be for your breakfast or for whenever you get hungry!
You’ll notice I have combined protein with some fat in each option.
Fat is amazing!
It helps you feel satiated for longer and both protein and fat will help to slow down the energy release from the carbohydrates. Which will help prevent those energy crashes!
My favourite sources of fat are eggs, nuts, almond butter, avocado, salmon, olive oil & seeds!
option one:
Topped toast:
A slice of wholemeal toast or toasted sourdough topped with 2 eggs (poached, scrambled), 50g of smoked salmon and 30g of avocado.
Estimated calories and macros
400 calories
Protein - 28g
Carbohydrates - 20g
Fat - 28g
Option two:
Protein pancake
For the mixture: combine 30g of protein powder, 30g of oats, ½ a banana and some almond/oat milk to create the right consistency.
Spray some fry light and cook your mixture for a couple of minutes on either side.
Toppings: slice and put on top the other ½ of banana along with a tablespoon of nut butter, I use almond.
Estimated calories and macros
Calories - 360
P - 30g
C - 30g
F - 12g
Option three:
Overnight oats
Mix together 40g of oats, 2 tablespoons of chia seeds, 15g of protein powder, 100g 5%fat Greek yogurt. Top the mixture with some berries and leave to set in the fridge overnight or for a couple of hours.
Estimated calories and macros
Calories - 450
P - 30g
C - 48g
F - 16g
Option four:
Yogurt bowl
Mix 150g of Greek yogurt with 15g of protein powder (soy, pea, whey), top with 1 banana and a tablespoon of almond butter or a tablespoon of mixed seeds.
Estimated calories and macros
Calories - 400
P - 30g
C - 33g
F - 18g
Option five:
The ‘on the go breakfast’!
This can be prepared the night before or in the morning.
Cook 2 boiled eggs to have alongside a smoothie.
For the smoothie, blend together 100g of 5% fat greek yogurt, 100g of mixed berries, 1 tablespoon of almond butter and add almond/oat milk for the right consistency.
Estimated calories and macros
Calories - 380
P - 25g
C - 22g
F - 26g
Option six:
3 egg omelette:
Whisk together 3 eggs and add in some black pepper. Grease a pan and pour the eggs in, once it starts to set add 50g of sliced smoked salmon and turn it.
You can serve this with some cherry tomatoes, steamed spinach or some other vegetables you might fancy adding in!
Estimated calories and macros
Calories - 300
P - 28g
C - 2g
F - 23g
Lastly a list of protein options:
Eggs, salmon, fish, poultry, meat, greek yogurts, cottage cheese, legumes e.g. chickpeas, grains such as quinoa, tofu, quorn, soy beans and protein powders.
