Tips for Increasing Protein at Breakfast

Healthy eating
brunch with fruit waffles and coffee

 Why do we sometimes feel hungry very early in the morning? One of the reasons may be that the composition of breakfast is not optimal. A balanced breakfast is made up of starchy foods, fruits and also proteins. Protein allows you to feel fuller for longer and to avoid feeling hungry between meals.

Why Is Protein So Important?

An adequate amount of protein at breakfast helps reduce cravings, keep you full, reduce the risk of muscle wasting and bring greater results in terms of weight loss. Thus, the ideal protein content at meals, including breakfast, is between 20 and 30 g.

What Are the Sources of Protein?

Dairy products:

  • Regular or Greek yogurt
  • Regular, low-fat or cottage cheese
  • Cow's milk or soy beverage

Meat and alternatives:

  • Eggs
  • Ham, roasted turkey
  • Cretons
  • Extra-firm tofu
  • Textured vegetable protein (TMP)
  • Chia seeds, pumpkin, hemp
  • Protein powders

Some Protein Alternatives for Breakfast

Regular yogurt + blueberries + granola

Maximize: Greek yogurt + blueberries + protein granola such as Kellogg's Vector or Kashi Go Lean.

Greek yogurt contains an average of 6 g more protein than regular yogurt for a 125 ml (1/2 cup) serving. Protein granola is an interesting choice since it adds about 13 g of protein more than regular granola. However, you have to be careful with the amount of sugar it contains.

Commercial waffles + maple syrup + berries

Maximize: homemade waffles (made with Natrel Plus protein shake or Beatrice high protein shake) + maple syrup + berries.

Protein milk contains twice the protein of regular milk. Protein shake can be substituted for regular milk in any mixture (muffins, omelets, pancakes, etc.).

Instant maple oatmeal + fruit + 1 glass of milk

Maximize: oatmeal + protein powder of the Nälkä maple type* + fruit + 1 glass of milk.

Protein powder allows you to increase your protein intake quickly. You can add it to your oatmeal, smoothie or even to your pancake mix.

*Nälkä offers a promo code in our wellness discount tab for your orders.

Beware of Non-Protein Foods!

Some of Quebec's favorite breakfast foods are unfortunately not considered a high source of protein. Here they are:

  • Cream cheese, Boivin cheese and others
  • Oatmeal or almond or coconut beverage
  • Nut butter
  • Avocado
  • Vegetable yogurt made from coconut milk or almond milk

Little tip: if you eat any of these foods for breakfast, just remember to add a protein food (egg, glass of milk, "scrambled" tofu, etc.) to get a satiating breakfast.

Do you want advice tailored to your needs? Don't hesitate to consult a nutritionist from TeamNutrition who will guide you towards achieving your goals.

Registered Dietitian Nutritionist