Add some protein to your breakfast.

Breakfast is the most important meal of the day.  But a meal many people skip.  If you are trying to lose or maintain your weight, skipping breakfast is not a good idea.  The National Weight Control Registry studied the “success stories” of people who have successfully lost weight and kept it off.  One of their findings is that of those who have lost weight and kept it off, “78% eat breakfast every day”.  Not only is breakfast a healthy habit, it is also a good habit if you want to maintain your weight.

One food group not to ignore at breakfast is protein.  Protein helps keep us full longer so you won’t be so hungry mid-morning.  And protein is important for helping each of us retain our muscle mass, especially for those over 50.  How much protein?  Aim for 20 grams at breakfast.  Doesn’t sound like much but achieving 20 grams takes some planning.

Typical breakfast

Cereal + Milk + OJ + black coffee = about 10 grams of protein.

• 1 c. oatmeal = 5 grams protein
• ½ c. milk = 4 grams protein
• 1 cup OJ = 1 gram protein

Not a bad choice especially if the cereal is whole grain, like oatmeal.  Milk provides a high-quality protein, even higher quality than meat.  My husband wanted to increase the protein at breakfast so he added 1 cup of Greek yogurt.  Yogurt is made from milk so is a very high-quality protein.  And Greek yogurt provides more protein than regular yogurt.  A 5.3 ounce serving of Greek yogurt provides 12 grams of high-quality protein.  So, his 10 grams of protein breakfast became a 22-gram protein breakfast.  

More milk – I don’t like Greek yogurt so adding Greek yogurt to breakfast would not be my choice.  To add more protein to my breakfast, I began making my oatmeal with 1 cup of real milk instead of one cup of water.  As a result, I get 8 grams of high-quality protein along with the 5 grams of protein the oatmeal provides.  And I use real milk, not fake milk.  Almond milk is low in protein and would not be a good way to add protein to your day.  I add one slice of whole wheat bread for 6 grams of protein and my breakfast totals 20 grams of protein.  

Make with milk to boost protein

What are some other ways to add protein to breakfast?

1. Scrambled Eggs + Toast with Peanut Butter = 22 grams of protein:  Eggs are number one when it comes to protein quality.  One egg provides 6 grams of the best-quality protein.  Two eggs (12 grams protein), 1 Tablespoon Peanut Butter (4 grams protein) and one slice of whole wheat bread (6 grams protein) provides 22 grams of protein for your breakfast.  Want to cut back on cholesterol?  Then try one egg scrambled with one egg white.   Egg white has no cholesterol and is pretty much pure protein.   In one of my nutrition classes, a student asked if egg whites were a good source of protein.  Not only a good source of protein, but egg whites are number one in terms of protein quality.  And egg whites are very low in calories – only about 17 calories per egg white from a large egg.  But you don’t want to leave out the yolk, as the yolk has most of the nutrients.  This is especially important for growing children who need the iron, the B vitamin choline and the many other nutrients in the egg yolk.
2. Greek Yogurt Parfait: enjoy one cup of Greek yogurt which alone supplies 20 grams of protein.  Top with granola, and your favorite berries like blueberries, fresh or frozen or fresh or frozen strawberries, or raspberries.  When buying granola, look for the kind with less added sugar.  The Greek yogurt parfait provides the protein and the carbs to start your day.

Breakfast Parfait

1. Ham and Cheese Frittata – great way to add some protein from eggs, ham and cheese to your day.  If you can afford the calories, make it as it is.  If not, you can use 2% milk cheese, 2% milk to cut back on some of the saturated fat. 

Ham and cheese frittata

Enjoy breakfast this week and come up with ways to up your protein at breakfast.  You will find out that the hunger pains stay away until noon or so.  Protein is quite satisfying and filling.  How can you add more protein to your day and to your breakfast?

Sources:  findings, Almond, breakfast, calories, nutrients, Frittata    Image Sources: Parfait  , frittata

Ham and Cheese Frittata

•  2 Tablespoons Olive Oil (use EVVO)
•  ½ pound sliced, then chopped deli ham
• 12 eggs – large (we like to use Eggland’s Best eggs)
•  1 cup shredded sharp yellow cheddar – divide as noted in recipe (use 2% cheese if you wish to cut calories and saturated fat)
• ¼ cup real milk (If you wish to cut calories and saturated fat, use low fat milk)
• If you like, add some chopped onion, chopped green and red pepper, and some mushrooms.
• Salt and pepper to taste 

Preheat over to 400 degrees F.  Over medium-high heat, add olive oil to an oven safe, 12” nonstick skillet. Once the oil is hot, add in ham and cook (with the chopped onion, chopped green and red peppers and mushrooms).  About 4-5 minutes until ham is crispy on all sides.  While ham (and veggies) are cooking, crack 12 eggs in a large bowl, season with salt and pepper, and whisk until very well blended.  Whisk in milk and half the shredded cheese.  Pour the egg mixture over the ham (and veggies).  Using a plastic spatula, pull the eggs away from the edges once or twice and let the eggs set on the stove for 1 minute.  Top with remaining shredded cheese and bake 13-15 minutes or until the middle is set and top is beginning to brown.  Remove from oven and loosen the edge with a spatula.  (I would like to try these in 12 muffin cups to see how well they would come out.)   Slice into 8 wedges and serve. To pack up for a lunch, let cool before wrapping.