Starting your day with adequate protein is a key way to regulate appetite into the day and especially at night.
This is because protein has shown to reduce hunger-stimulating hormone ghrelin while increasing satiety hormone PYY.
Keeping appetite in check also assists with blood sugar control which in turn promotes a healthier cortisol response, better concentration, reduced dips in energy and weight maintenance.
On average aiming for between 20-30g protein at breakfast is a good place to start.
Below are some sources of protein, commonly consumed at breakfast and the protein content per typical serve (protein content is approximate and will vary based on brand):
100g nutritional yeast = 40g
100g cooked chicken breast = 31g
30g protein power = 26g
High protein bread (2 slices) = up to 24g
100g smoked salmon = 21g
Small can tuna (70g) = 18g
2 x XL eggs = 13g protein
20g nutritional yeast = 12g
100g cottage cheese (high protein) = 12g
30g hemp seeds = 10g protein
100g protein yoghurt = 10g
100g chickpeas = 9g
100g tofu (firm) = 8g
100g tofu (silken) = 7g
30g chia seeds = 7g protein
200mL cow’s milk = 7g
200mL soy milk = 7g
30g LSA = 6g
50g oats (dry) = 3.5g
1 tbsp. tahini = 3g
3 Protein Rich Breakfast Ideas
Avocado & Chickpea Smash on High Protein Bread
1 slice high protein bread
100g chickpeas, rinsed and drained
¼ avocado, skin and pip removed
2 tsp. hemp seeds
Salt and pepper
Toast bread to your liking.
In a small bowl smash together the avocado and chickpeas. Season with lime juice, salt and pepper.
Top toast with avocado/chickpea smash and a sprinkle of hemp seeds.
Passionfruit, Lime & Ginger Silken Tofu Smoothie
100g silken tofu
2 tbsp. protein powder
1 frozen banana, peeled, sliced
¼ cup passionfruit pulp
1 tbsp. lime juice
¼ tsp. ginger, ground (or can use fresh)
1-2 tsp. honey or maple syrup, if needed
Milk or water to thin – if needed
Add all ingredients to a blender and blend until smooth.
Hemp seed, Kale and Cottage Cheese Scrambled Eggs
2 x eggs
2 tsp. hemp seeds
1 cup chopped kale
100g cottage cheese
6 grape tomatoes, chopped
1 tbsp. herbs of choice
1 tbsp. nutritional yeast
EVOO, for cooking
Salt and pepper to taste
In a bowl whisk eggs with water, add hemp seeds, kale, cottage cheese, tomatoes and herbs, blend well.
Heat EVOO in a pan, pour in egg mix, gently scramble until cooked to your liking.
Sprinkle with nutritional yeast before taking out of the pan.
Don’t have much time in the morning?
Here are some fast protein hacks to increase protein at breakfast
- Swap regular bread for protein bread
- Swap regular yoghurt for protein yoghurt
- Stir 1-2 tbsp. protein powder into oats
- Add 1-2 tbsp. protein powder to milk before pouring onto cereal
- Add 1-2 tbsp. hemp seeds to scrambled eggs/omelettes
- Add silken tofu to smoothies (see below)
- Add canned tuna or cottage cheese to scrambled eggs and omelette
- Replace butter with mashed cannellini beans as a wrap/toast filling
- Sprinkle oats with hemp seed, chia seeds and/or LSA