Until recently, I have been eating upside down. No, not eating while standing on my head – that would be an interesting site. Ha.
I was starting my day off with too little calories and eating most of my calories toward the end of the day. That’s a bit upside down considering we need good fuel during the day when we are moving, thinking, working, walking, and doing all the things and at night we tend to slow down, relax and unwind – things that don’t require as much fuel.
When you are busy, it can feel hard to give breakfast the attention it deserves.
Is breakfast that important?
In general, eating breakfast has been associated with lower body weight. Seventy-eight percent of those who have lost weight and kept it off for a year or longer are regular breakfast eaters. Breakfast has also been shown to increase fullness while reducing appetite, food cravings, and brain signals that regulate reward-driven eating behavior. Furthermore, studies show that eating a high-quality, high-protein breakfast decreases late-night snacking of foods high in sugar and fat.
So, if food cravings and late night snacking are things you struggle with, I highly recommend focusing on your breakfast. Perhaps you are eating upside down, too? Try a high-quality, high-protein breakfast.
What is a high-quality, high-protein breakfast?
Well, first, your breakfast should be made of real food. I know it’s super tempting to just grab a protein bar or granola bar on your way out the door, but those protein and granola bars often include a lot of artificial ingredients and added sugars and is far from what nature intended. This is not to say it’s never okay to have them. They should just be a backup breakfast instead of a go-to breakfast.
Secondly, you want to aim for a breakfast that contains between 20 and 30 grams of protein. Here are some examples of what that might look like:
- Two Egg Omelet with leftover veggies, 1 oz of beef and cheese = 29 grams protein
- Egg and Canadian Bacon Breakfast Sandwich on English Muffin = 26 grams protein
- 8 oz Greek Yogurt with 1 oz Nuts = 26 grams protein
- Peanut Butter Quinoa = 31 grams protein
- Easy Morning, Egg, Potato and Zucchini Cups with fruit and yogurt = 30 grams protein
If you are like me and have busy mornings that can feel rushed, you may like this make-ahead option that works for me.
Food for thought: Let me know if you try these and what you think! Or share with us your favorite make-ahead high-quality protein-packed breakfast.