A good rule of thumb is 0.8-1.0 gram of protein per lb. of total body weight, or at the very least lean mass. In order to get to that daily total, we need to be starting off our day with a good dose of protein power.
The typical American breakfast of cereal, toast, and waffles can leave you feeling bloated and lethargic. Protein leaves you feel satiated for longer and with sustained energy for the rest of your day.
And even though most of us are rushed in the morning, the following ideas can be cooked or prepped ahead of time with no problem. Protein pancakes freeze particularly well, so I like to make a double batch.
1 1/2 Scoops Protein Powder (I used Cellucor Red Velvet Cake Batter)
1 Large Egg
1/4 Cup Unsweetened Coconut Milk (carton, not canned) or other milk
1 Tbsp. Coconut Flour
1 Tbsp. Ground Flaxseed
1 tsp. Cinnamon
1/8 tsp. Baking Soda
1 tsp. Vanilla Extract
Dash of Salt
Mix all dry ingredients together in one bowl, and mix all wet ingredients together in another bowl. Then combine all ingredients together (I actually like to mix everything together in my Ninja blender to mix it well and save some effort.) Depending on what kind of protein powder and flour you use, you may want to add a tablespoon or two of water to thin the batter out a bit. All depends on how thick you like your pancakes. Makes 6 small pancakes.
These taste better than they look, I promise.
6 egg whites
½ tsp. garlic powder
Salt & pepper to taste
⅛ cup thinly sliced green onions
1 bell pepper, diced
2 small turkey sausage patties, chopped into small pieces (or ham)
¼ cup reduced fat shredded Mexican cheese (or your favorite nondairy cheese)
Preheat oven to 425◦. Grease a muffin pan well or use muffin cups. Whisk the eggs and egg whites together in a large bowl with the garlic powder, salt, and pepper. Add the green onions, bell pepper, turkey sausage, and cheese. Evenly divide up the mixture into the muffin tins and bake for approximately 30 minutes, or until completely set.
Other ideas:
Protein Shake
You can make the night before, freeze, and then let thaw on the counter while you get ready in the morning. Check out recipes here.
Protein French Toast
Take 2 slices of whole wheat bread (or gluten-free if desired) and dip in a mixture of egg whites and 1/4-1/2 scoop protein powder (I recommend blending the eggs and protein powder in a blender, as it can get lumpy). Cook in a hot pan until firm.
Protein Muffins Check out recipes from ProteinPow.com here.