NUTRITION: 7 Protein Breakfast Recipes with Isabelle Huot

NUTRITION: 7 Protein Breakfast Recipes with Isabelle Huot

NUTRITION – Isabelle Huot tells us about protein breakfasts and the importance of protein throughout the day! Protein helps support the body and is very important for breakfast. She gives us ideas for simple and protein-rich breakfasts!

After her recent column on protein lunches at Salut Bonjour Week-end, Isabelle Huo continues this theme by talking about breakfasts with enough protein.. Since breakfast is a meal that allows us to start the day in a brisk way, it goes without saying that it should be balanced and nutritious. However, it is proteins that are often lacking!

Proteins: the importance of good distribution!

Our daily protein intake is certainly sufficient, but recent research suggests that protein distribution throughout the day is particularly beneficial. Better protein distribution throughout the day can contribute to:

  • maintain muscle and bone mass
  • improve appetite management;
  • improve energy management throughout the day;
  • make it easier to maintain a healthy weight;
  • muscle recovery after exercise

Reminder: The average protein requirement for an adult is 0.8-1 g per kg of body weight. Active adults (endurance or strength training) benefit from a higher protein intake (1.2-1.6 g/kg body weight).

Protein: a typical day

An example is a moderately active adult woman weighing 165 pounds (75 kg). Therefore, she will need a daily amount of protein, which will vary from 60g to 75g. Now that we know our daily requirements, what distribution of our proteins throughout the day would be desirable? Here is the guide:

  • Lunch: about 20 g
  • Morning snack: about 6 g
  • Dinner: about 20 g
  • Evening snack: about 6 g
  • Dinner: about 20 g

Whether it’s toast, cereal or eggs, here are some tips for morning protein recipes. They will add variety to your breakfast.

1. Cereals

  • 250 ml (1 cup) cereal crushed Wheat (5g)
  • 250 ml (1 cup) milk 1% fat (9 g)
  • 60 ml (1⁄4 cup) almonds, sliced ​​(7.6 g)
  • 125 ml (1⁄2 cup) chopped strawberries (0.6 g)

Total: 22 g protein

2. Oatmeal Overnight

  • 80 ml (1/3 cup) large oatmeal (4.7 g)
  • 80 ml (1/3 cup) 0% fat plain Greek yogurt (9 g)
  • 80 ml (1/3 cup) fortified soy drink (7.4 g)
  • 10 ml (2 teaspoons) chia seeds (1 g)
  • 1/2 apple, grated

Total: 22 g protein

3. Morning toast

  • 2 slices of quinoa bread St-method (10 g)
  • 30 ml (2 tbsp) peanut butter (8 g)
  • 1 banana (1 g)

Total: 19 g protein

4. English muffin

  • 1 whole grain English muffin (5 g)
  • 1/2 avocado, mashed with a fork (2 g)
  • 2 large eggs, fried (12 g)
  • 1 orange (1 g)

Total: 20 g protein

5. Smoothie bowl

  • 250 ml (1 cup) frozen raspberries (2 g)
  • 180 ml (3⁄4 cups) 0% fat plain Greek yogurt (18.6 g)
  • 15 ml (1 tbsp) pumpkin seeds (2.7 g)
  • 15 ml (1 tbsp) dried cranberries

Total: 23 g protein

6. Chia pudding

  • 45 ml (3 tablespoons) chia seeds (5.4 g)
  • 1/2 banana (0.6 g)
  • 125 ml (1/2 cup) fortified soy drink (3.7 g)
  • 60 ml (1/4 cup) 0% plain Greek yogurt (6.2 g)
  • 60 ml (1/4 cup) blueberries
  • 15 ml (1 tbsp) nut butter (4 g)

Total: 20 g protein

7. Omelet

  • 2 large eggs (12 g)
  • 60 ml (1/4 cup) 18% fat cheddar cheese, grated (8 g)
  • 60 ml (1/4 cup) fresh spinach
  • 60 ml (1/4 cup) frozen peas (2 g)
  • 1 green onion, chopped

Total: 22 g protein

Spreads in a frenzy

Toast remains the staple of the morning meal. This is a quick and practical option that allows for a certain amount of variety, as long as you also change what you spread! A few suggestions:

  • Nut, seed or peanut butter

Nut and seed oils contain protein and healthy fats. More and more choices: almond butter, cashew nuts and pumpkin seeds. Also available are some options for people with food allergies: sunflower oil and soybean oil. Peanut butter is also a good option, we want it to be natural without hydrogenated oils.

Processed cheeses (ricotta, cottage cheese, etc.) promote protein intake. processed cheese freedomcheese Laughing cow (light) or non-dairy cheese spread large are attractive options. The same goes for soft goat cheese.

The very trendy avocado for breakfast is a delicious way to add some variety. Just mash some avocado, add some lemon juice and season the pasta. Put everything out and add scrambled eggs for protein intake!