Get More Protein At Breakfast!

cooked food
Photo by Daria Shevtsova on

Breakfast meals are notorious for being high in sugar and carbohydrates. Breakfast truly is the most important meal of the day BUT we must redefine what breakfast is.  Breakfast is literally the time that you break your night time fast.  This can happen at 5 am or even at noon.  The biggest thing to remember is that it’s more import how you break your fast instead of when.  If you break your fast with a high amount of sugar and carbs then you will crave and need sugar and carbs the rest of your day.  If you break your fast with protein and healthy fats your blood sugar and insulin levels start the day at much better levels. This reduces the risk of that 2 pm sugar crash most Americans feel.

Breakfast foods to avoid:

  • Low fiber and high sugar cereal
  • High sugar oatmeal
  • Non-Greek yogurt
  • White toast
  • Jams and jellies
  • White flour waffles
  • White flour pancakes
  • Granola
  • Plain fruit

So how can you make your breakfast work for you?  A good rule of thumb is to never just eat carbohydrates by themselves, always pair them with protein and fat.

Better breakfast choices:

  • High protein, whole wheat pancakes or waffles (Kodiak Cakes)
  • Nuts and seeds with dried fruit
  • Rolled oats with a tablespoon of almond butter
  • Omelet with vegetables
  • Whole grain english muffin with egg and canadian bacon
  • Greek yogurt
  • Cottage cheese and fruit
  • Whole grain toast with avocado
  • Whole grain toast with peanut butter


Check out the recipes below for a couple idea’s to break your fast.


Sweet Potato Breakfast Hash


  • 1 sweet potato cubed
  • 1 clove garlic chopped
  • 1/2 onion diced
  • 1 bell pepper diced
  • 1 cup cooked spinach
  • 4 eggs
  • 1 tbsp olive oil
  • 1 tsp dried rosemary
  • salt and pepper to taste


1.) in a large skillet add 1 tbsp oil and saute the sweet potato and onion and bell pepper on medium heat for 5-10 minutes with a lid on top.

2.) Once the sweet potato is soft add in the garlic, spinach, rosemary, salt and pepper.  Cook for 3 minutes

3.) Make 4 wells into the sweet potato hash and crack an egg into each well.  Cover and cook for 4 to 5 minutes.

Makes 4 servings.  Calories per serving: 140kcal Carbs: 15g Fat: 5g Protein: 9g

Pumped Up Protein Shake


  • 1/2 cup fruit (EX: berries, apple, banana, kiwi, pineapple, mango)
  • 1 cup vegetables (EX: spinach, carrots, kale, cucumber)
  • 2 scoop protein powder of choice
  • 4 to 8 ounce of almond milk or skim milk. (amount depends on preference of thickness)
  • 1/4 of an avocado


1.) Put all ingredients in a blender.  Can add ice cubes if desired for thickness.  Blend until smooth and consume.

Serving size: 1 shake Calories per serving: 307kcal Carbs: 34g Fat: 12g Protein: 27g