Breakfast should provide us with 20-25% of daily energy as well as a good dose of protein.
Unfortunately, many people are content to drink a large coffee or swallow a toast with jam. Even worse, some people skip the first meal of the day altogether.
Protein: a North American deficiency
The dietary pattern of North Americans is far from optimal when it comes to protein. While breakfast suffers from a glaring protein deficiency, they are in excess at dinner. And yet, better distributed during the day, proteins make it possible to maximize daily energy, optimize intellectual performance and facilitate weight management. In addition, a better distribution of proteins promotes the maintenance of muscle mass. Major effects that are as valid for sedentary people as for sports enthusiasts.
Forming the structure of almost every cell in the body, protein is essential for building and repairing all tissues and is a component of antibodies, hormones, and more. In other words, protein is needed for almost all tasks like digesting, walking, fightinginfections, etc. In short, proteins are essential and necessary at all meals to allow us to have a good cruising speed throughout the day.
According to several experts, he althy people should consume about 30 g of protein at each meal. This goal is a real challenge for breakfast since many protein-rich foods, such as fish and meat, are reserved for other meals. So here are three first ideas to inspire you:
Grilled-cheese: 2 slices of whole-wheat bread (11 g of protein) + 2 scrambled eggs (12 g) + 30 g of Cheddar cheese (7 g)=30g protein
Protein smoothie: 250 ml milk (9 g) + 100 g Greek yogurt (10 g) + 1 banana (1 g) + 30 ml buttermilk peanuts (8g)=28g protein
Cottage cheese “grano” bowl: 175 ml cottage cheese (20 g) + 125 ml fresh cut fruit (0 g) + 60 ml soya beans roasted (11g) + 15ml honey (0g)=30g protein
Even more nutritious and tasty ideas
Oatmeal up to date
Oatmeal is a classic that we never tire of bringing up to date. Chia seeds, flax seeds, hemp seeds… hazelnuts, pecans, toasted almonds… peach, strawberries, banana… with cinnamon or vanilla, the creations are endless. For sweet teeth, the touch of honey, maple syrup or jam is of course a must. And to make oatmeal more nutritious and sustaining,cook oats in milk or soy beverage, rather than water. You can also garnish your bowl with a generous portion of Greek yogurt, which is naturally high in protein, or even a spoonful of peanut butter.
Make Ahead Pancakes
My pancake recipe is not only tasty, it's packed with protein! Two small pancakes provide 30 g of protein: enough to ward off energy drops in the morning! And what I love above all, they freeze well and can be reheated in the toaster in the morning. So feel free to double, triple, or even quadruple the recipe.
Cinnamon Protein Pancake
For 1 serving (2 pancakes)
Protein: 30 gFibre: 6 g
- 60 ml (1/4 cup) large flake oats
- 60 ml (1/4 cup) 2% M. F. cottage cheese
- 60 ml (1/4 cup) liquid egg white (ex. Naturegg)
- 30 ml (2 tbsp.) instant skimmed milk powder
- 2, 5 ml (1/2 tsp) vanilla essence
- 1, 25 ml (1/4 tsp) ground cinnamon
- 1 pinch of s alt
- Sufficient quantity of spray oil (aerosol)
- 80 ml (1/3 cup) plain Greek yogurt 0% M. F.
- 125 ml (1/2 cup) berries of your choice (ex. raspberries and blueberries)
- 15 ml (1 tbsp.) maple syrup
- In a blender, reduce the oats,cottage cheese, egg white, powdered milk, vanilla and cinnamon into a smooth mixture.
- In a nonstick skillet sprayed with oil, over medium heat, pour 80 ml (1/3 cup) of the pancake mix. Cook 2-3 minutes per side or until both sides are golden brown. Repeat with the rest of the mixture.
- When ready to serve, cover pancakes with yogurt, fruit and maple syrup.
Omelettes to cook in a cup
If you're on the rush in the morning, opt for the microwaved eggs. In a small cup, just whisk two eggs and cook for 90 seconds or until set. Adding milk is optional. For a little extra flair, add spices, shredded cheese, chunks of goat or blue cheese, and vegetables like spinach, peppers, and mushrooms to your mix. Result: a quick lunch, well done! If you have a good appetite, roll your omelet in a small tortilla as featured in my morning burrito recipe.
The morning burrito
For 1 person (1 burrito)
Calories: 275Protein: 30 g
- 160 ml (2/3 cup) liquid egg white (ex. Naturegg)
- 10 ml (2 tsp) red onion, finely chopped
- 1 to 2 pinches of garlic s alt
- Milled pepper to taste
- 125 ml (1/2 cup) baby spinach
- 1/4 bell pepper, any color, cut intostraps
- 60 ml (1/4 cup) shredded cheese of your choice at 18% M. F. (e.g. Swiss, mozzarella)
- 1 small tortilla (34g) whole grain
- In a microwave safe bowl, combine egg whites, onion, garlic s alt and pepper. Cook 50 seconds or until mixture is cooked.
- Place egg mixture, spinach, bell pepper and cheese on tortilla. Roll and enjoy!
By Julie DesGroseilliers, Dt. P
Nutritionist and spokesperson for the I like 5 to 10 servings a day campaign