Protein Rich Breakfasts

Protein is one of those things I speak to all of my clients about. Irregardless if they’re suffering with acne or eczema, thyroid dysfunction or are anxious and stressed. Adequate protein intake is one of those things that lays the foundation for all health.

The general rule of thumb for adults is 30g of protein with every meal. When this feels unachievable to start, I get my clients to start with breakfast, This is going to have the most meaningful impact on blood glucose throughout the day.

So what does a 30g of protein breakfast look like?

Protein Smoothie

Buy the frozen berries from the supermarket for ease- and for all the bioflavonoids, fibre and low glycemic count they offer. Any you like- strawberries, blueberries, blackberries

3 scoops collagen based protein powder= 27g total protein

50g of cottage cheese= 6 g total protein

Water and/mylk of choice

Total protein per meal= 33g

Eggs and Bacon

3 eggs with middle-cut bacon and goats cheese sprinkled ontop. Add to a a slice of GF Precinct Market loaf bread.

The protein run down:

3 eggs= 18g total protein

2 slices short cut bacon= 7g total protein

1.5 tbsp goats cheese= 4 g total protein

1 slice GF Precinct Market loaf= 2.8g total protein

Total protein per meal= 31.g

Breakfast Burrito

A breakfast burrito: 3 scrambled eggs with smoked salmon wrapped in a Mountain Bread Rye wrap

3 eggs= 18g total protein

50g Smoked salmon= 10.7g total protein

Mountain Bread Rye Wrap= 2.6g total protein

Total protein per meal= 31.3g

Homemade Baked Beans

1 cup Crowd Favourite Baked Beans= 20g total protein

1 tbsp parmeseasn cheese= 1.9g total protein

GF Precinct Market Loaf= 2.8g

1 egg= 6g

Total protein per meal= 30.7g

The usage of protein powders

I often recommend the usage of a good quality, protein powder to help the increase of protein, especially at breakfast where we are all short on time.

Not all protein powders are the same, the different sources of protein (ie. whey/pea/protein/hemp) can all mean different amounts of total protein, different amino acids involved and differences in how your body is going to be able to digest them- sometimes leading to bloating and discomfit if it’s not the right protein powder for you.

Additionally there is evidence to suggest whey protein powders can have a negative impact on acne, worsening the presentation likely due to it’s insulinotropic effect.