You've probably heard every PT, nutritionist and fitness outlet banging on about protein, but why? Due to its thermogenic effect, protein takes a lot longer to digest meaning it keeps you fuller for longer…and your body is burning calories whilst digesting it. You also need carbs and fat, to give you energy for the day ahead and to help regulate your blood sugar levels.
Women tend to not eat enough protein for the daily needs as it is and when it comes to fat loss, this is such a vital macronutrient! (So are carbs and fats, but we'll get to that another time). Even if fat loss isn't your goal, I would highly recommend making it your focus to help balance your blood sugar to help with energy levels throughout the day.
protein-breakfasts-to-help-set-you-up-for-the-day-ahead
As a general rule of thumb, if fat loss is your goal, you want to be consuming 2g of protein per kg of body weight. And if you can get 50g of that in before lunch, you are setting yourself up for success! If you're just looking to eat healthy and keep your energy levels up for a busy day, aim for 1.2-1.5g per kg of body weight.
Here are my favorite breakfasts that can be made in advance and kept in the fridge or freezer;
Egg Muffins – makes 12 muffins (3 per serve)
400 ml, Frozen Egg Whites
2 whole eggs
Spinach
6 cherry, Cherry Tomato
4 medium (4-1/8"") long, Spring onion
1 medium, Onion
50 gram, Capsicum
2 tbsp chopped, Chives, raw
3 tablespoon, Parmesan
Per Serve (3muffins): Calories: 135 Protein: 18g Fat: 3g Carbs: 9g
Protein smoothie
Half a frozen banana
60g blueberries
Spinach
50g Avocado
1 cup almond milk
1tbsp flax meal
1 scoop WPI protein powder (I prefer chocolate, but this works with vanilla)
Ice
Calories: 350 Protein: 32.6 Fat: 11.4g Carbs: 33.6
Overnight Oats: If you’ve got a bit more time to prep the night before, this is my go-to recipe.
Add the dry ingredients to a mason jar, give it a good shake, add the milk, again give it another good shake, then add the berries on top. Leave it in the fridge overnight and voilà!
50g oats
25g protein powder
50g frozen berries
Pinch of pink Himalayan salt
Dash of vanilla essence (optional)
Teaspoon of chia seeds (optional)
100ml of unsweetened almond milk
Cals: 333 P: 32g F: 5g C41g
*Please note this will change if you add chia seeds and berry selection
Protein Oats: https://www.bulknutrients.com.au/products/quick-protein-oats-multi-pack
These have a great balance of proteins, fats, and carbs and will keep you going during a busy morning. You simply add water and stir! Check individual packaging for nutritional info.
Protein Muffin Mix: https://macromike.com.au/products/blueberry-white-choc-chip-protein-muffin-mix-250g This brand is amazing! They’re plant-based and full of gut-friendly ingredients. Coles stock them or you can order online. Check individual packaging for nutritional info.
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