PROTEIN FOR BREAKFAST

The beginning of the new year means a return to routine, and that's especially welcome after the festive days of December. Many people have made a resolution to eat better in order to improve their health and energy levels. One of my top tips this year is to focus on protein at every meal of the day.

Protein spread throughout the day

• Our daily protein intake is sufficient for most people. Requirements are set at 0.8 g/kg of body weight. For certain conditions, we aim for 1 to 1.2 g/kg of weight (athletes, the elderly).

• It is recommended to divide your intake throughout the day. Research suggests that the body can only use 20 to 30 grams of protein at a time.

It's often in the morning that protein is lacking. For example, toast with jam and a glass of orange juice are mainly carbohydrates, which will affect energy levels in the morning.

Morning protein sources include eggs (6 g per egg), soy beverage (7 g per 250 ml), seeds (hemp (3 g), camelina (3 g), pumpkin (2.5 g) chia (2 g), flax (1 g) per 15 ml), nut butters (3-4 g per 15 ml) and more!

Here are 5 examples of protein breakfasts to get your day off to a good start: 

1. Mango Lassi

Ingredients

160 ml (2/3 cup) 0-2% M.F. Greek yogurt

160 ml (2/3 cup) 2% milk (or vegetable drink)

125 ml (1/2 cup) frozen mangoes

1 pinch cardamom

Preparation

• Place all ingredients in a blender and purée until smooth.

• Serve immediately.

2. Bircher müesli

Ingredients

125 ml (1/2 cup) rolled oats

125 ml (1/2 cup) high-protein milk

80 ml (1/3 cup) plain Greek yogurt 0-2% M.F.

15 ml (1 tablespoon) chia seeds

Juice of half a lemon

1 small apple, grated

15 ml (1 tablespoon) slivered almonds

5 ml (1 teaspoon) honey

Preparation

• In a bowl, combine rolled oats, milk, yogurt, chia seeds and lemon juice. Cover and refrigerate for 30 minutes or overnight.

• Just before serving, add the apple, almonds and honey.

 

3. Fruit smoothie bowl

Ingredients

125 ml (1/2 cup) frozen strawberries

125 ml (1/2 cup) frozen peaches

180 ml (3/4 cup) 0-2% M.F. Greek yogurt

60 ml (1/4 cup) 2% milk m.f.

15 ml (1 tablespoon) flax or chia seeds

For decoration: 15 ml (1 tablespoon) pumpkin seeds, 15 ml (1 tablespoon) hemp seeds (or camelina), coconut, fresh fruit.

Preparation

• Place strawberries, peaches, yogurt and flaxseed in a blender and purée until smooth.

• Serve in a bowl and garnish with pumpkin and hemp seeds, coconut and fresh fruit.

 

4. Smoothie verde

Ingredients

250 ml (1 cup) fresh spinach

250 ml (1 cup) milk

1 banana

125 ml (1/2 cup) 2% plain Greek yogurt

30 ml (2 tablespoons) hemp seeds

Vanilla to taste

5 ml (1 teaspoon) maple syrup

Preparation

• Place all ingredients in a blender and purée until smooth.

• Serve immediately.

Variation: for one bowl, reduce the quantity of milk to 125 ml (1/2 cup) and increase the portion of Greek yogurt to 180 ml (3/4 cup).

 

5. Lime & coconut chia pudding

Ingredients

80 ml (1/3 cup) high-protein milk 

1 small pot (100 g) 2% Greek yogurt with lime

30 ml (2 tablespoons) chia seeds

Coconut and blueberries for decoration

Preparation

• In a bowl, combine milk, yogurt and chia seeds. Cover and refrigerate for 30 minutes or overnight.

• Just before serving, add the coconut and blueberries.

 

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