• Jessica Kilinski

How to add more protein to your breakfast

One struggle that seems to come up again and again for my clients is eating enough protein throughout their days, especially at breakfast.



Breakfast is a great time to prioritize your protein intake. Why? It will keep you feeling fuller longer and help prevent that sluggish crash that can happen after carb-heavy meals. Plus, starting your day with a healthy habit is a great way to get the "healthy ball" rolling for the rest of your day.


Eating protein-dense foods at breakfast can be tricky, though. It takes a bit of preparation ahead of time and it's easy to get sick of eggs every day if you don't think outside the box with your meals. Keep reading for some of my favorite ways to eat protein-dense foods at breakfast.





Eggs! Yup, I know I just said it can be easy to get sick of them, but hear me out. You gotta mix it up with this protein-packed wonder-food.

  • Scramble them and mix them up with some roasted or sauteed veggies, add a side of roasted potatoes or sweet potatoes. Bonus points if you add some homemade turkey sausages or meatballs.

  • Bake a frittata or frittata muffins for the week and add veggies and potatoes or sweet potatoes. If you like smoked salmon, click here for a great recipe that I use often. If you aren't a fan, you could easily swap out the salmon for another cooked meat.

  • Whip egg whites into your oatmeal during the last minute of cooking. I thought this was the strangest thing when I first heard of it but was surprised to find I didn't taste the eggs at all! Make sure you whip quickly, or else they'll scramble.

  • Top a veggie and grain bowl or a salad with a fried egg.

Nonfat plain Greek or Icelandic yogurt: I specify plain yogurt because flavored varieties tend to have a lot of added sugar -- often as much as a bowl of ice cream! And I specify nonfat because the full fat and 2% fat don't contain as much protein.

  • Mix with fruit or baked sweet potato, cinnamon or cocoa powder, and nuts, nut butter, or coconut flakes. Tip: if you use frozen fruit and let it thaw overnight, you'll get some juices from the fruit, too. I find it helps flavor the yogurt a bit more!

  • Make overnight oatmeal with it or mix it into your cooked oatmeal.

Protein shake: Do your research on your protein powder or use nonfat plain Greek or Icelandic yogurt. You can read my blog post about why and how to do that. To make your shake into a complete meal, add a vegetable (spinach doesn't add any taste), fruit, and healthy fat.


"Non-breakfast" foods: Here's where you can really think outside the box. Have some leftovers from dinner? Try eating those for breakfast. If this feels too weird, top it with a fried egg! Some of my favorite "non-breakfast" food breakfasts:

  • Turkey burger or salmon burger with a side of roasted sweet potatoes and steamed broccoli

  • Savory oatmeal with lentils (sounds so weird, but it's delicious -- check out the recipe in the book Oh She Glows)

  • Seasoned ground meat with a grain and vegetables

  • The possibilities are endless!


Do you have any other favorite protein-packed breakfast ideas? Share in the comments below! Do you need more guidance with how to eat well without restrictions? Click here to learn more about nutrition coaching.


 

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