fbpx

Dietitian Recommended High Protein Breakfast Ideas!
Print Friendly, PDF & Email

Fuel your work and school day with these protein-powered breakfasts

By Calgary Dietitian / Online Nutritionist Andrea Holwegner

This blog post is sponsored by my client The Peanut Bureau of Canada

I bet you intuitively know that breakfast is an essential part of fueling good energy and productivity at work.  If you are struggling with overeating later in the day, you should ask yourself

You may have also heard that research shows a balanced breakfast can help kids at school.  Healthy morning meals can improve behavior, mood and overall academic performance in children.

But what type of breakfast is speedy, healthy and can fuel a busy day ahead?  What does a Calgary Dietitian / Online Nutritionist fuel her family with in the morning?  Read on to find out the answer to this and other common breakfast questions.

Online Nutritionist / Calgary Dietitian recommended protein powered breakfasts

How soon should I eat breakfast (especially if I am not really hungry)?

How soon you eat your breakfast will depend on where you are currently starting from:

  1. In a best-case scenario, aim to eat your breakfast within about an hour or so of waking up.
  2. If you have been a breakfast skipper your entire life then start with a bite sized change. Aim to begin having breakfast at the first available time you can wrap your head around eating something.  I am willing to bet that you can find a window before lunch that could work for you.

What does a balanced breakfast look like?

Your brain needs carbohydrates for thinking, concentrating and elevating your energy.   Carbohydrates are also the “gasoline” to fuel working muscles.  Protein-rich foods are important to help sustain fullness and provide longer lasting energy and productivity.

A simple way to think about breakfast is to ensure you have the following three components:

  1. Grains/starchessuch as whole-grain toast, pancakes, high-fibre breakfast cereal, oatmeal or leftover pasta, rice or other grains from supper.
  2. Fruits/vegetablessuch as fresh fruit, canned unsweetened fruit, dried fruit, frozen fruit or even raw or cooked veggies if you prefer.
  3. A source of protein,such as peanut butter, eggs, cheese, cottage cheese, yogurt, milk, soy milk, nuts/seeds, protein powder, tofu, meat, poultry or seafood.

What is a common breakfast mistake you see often?

One of the most common breakfast issues is grabbing a meal that contains mostly carbohydrate but failing to have a good source of protein included in your breakfast.

A meal such as oatmeal and berries or avocado toast is a good start, but without a protein-rich food added the meal will not sustain you.  Meals that contain primarily carbohydrates won’t keep you full for much longer than an hour or two. You will feel like your energy levels are on a rollercoaster ride of highs and lows.

Protein-rich foods such as adding a handful of roasted peanuts, egg(s) or some cheese will provide you with longer satiety and energy. You will feel like your energy levels are a solid (more like a train ride rather than a rollercoaster ride).

What are some protein packed breakfast ideas for work or school days?

WATCH the Global TV Segment on Protein Powered Breakfast Ideas:

  1. PBJ Overnight Oats

In a glass mason jar or single serving bowl stir together 1/2 cup rolled oats, 3/4 cup milk/dairy-free beverage and 1-2 tbsp peanut butter and a spoon of raspberry or strawberry jam.  Layer sliced fresh raspberries or strawberries and top with crushed or whole peanuts.  Make ahead a few of these at a time for a make-and-take option on the go.

  1. Freezer French Toast with Banana “Sushi”

On the weekend or as a “breakfast for supper” theme make a big-batch of French toast and place in the freezer to reheat for a fast morning breakfast grab.

To balance the meal, make banana “sushi” which is fun for both adults and kids. To make spread peanut butter (or a mix of yogurt mixed with peanut butter which I like to call “yo-nut” dip) on a banana and roll in coconut and/or rice crisp cereal. Slice into pieces and enjoy!

  1. Protein Punch Oatmeal

When you are cooking your oatmeal or steel cut oats on the stove add a protein punch to your oatmeal by adding one of the following items:

  • Hemp hearts
  • Powdered peanut butter (or fresh peanut butter)
  • Raw egg(s) that have been whisked – continue cooking oatmeal until eggs are done

To create a balanced meal be sure to add fruit to your oatmeal.  Try adding diced apples and raisins or frozen blueberries while cooking. Alternatively top with fresh berries.

What make-ahead recipe works great as a make-and-take option for the car or transit?

 Roasted Chickpea and Peanut Snack Mix

Try this protein-packed snack mix from my client the Peanut Bureau of Canada!

The crunchy roasted chickpeas and peanuts makes the perfect breakfast-on-the-go option. The flavourful spices, seeds, maple syrup and dried fruit make it a delicious grab-and-go energy boost. More great recipes can be found at www.peanutbureau.ca.

Dietitian approved roasted chickpea and peanut snack mix

Roasting time: 35 minutes Makes: 2 1⁄2 cups (675 mL)

1 can chickpeas, drained and rinsed (14 oz/398 mL)
1 tbsp (15 mL) peanut oil, divided
1⁄4 tsp (1 mL) each salt and cayenne
1 cup (250 mL) peanuts
1 tbsp (15 mL) maple syrup
1tsp (5mL) brown sugar
1⁄2 tsp (2 mL) each cinnamon and ginger
1⁄4 tsp(1mL) nutmeg
3 tbsp (45 mL) each slivered dried apricots and raisins (or more if you are serving for breakfast!)

Preheat oven to 375°F (190°C). Rub chickpeas with paper towels to dry, discarding any peels that comes off chickpeas. Turn onto parchment-lined baking sheet. Toss with 1 tsp (5 mL) oil, salt and cayenne. Roast in preheated oven 25 minutes, shaking pan occasionally.

Meanwhile, stir peanuts with remaining 2 tsp (10 mL) oil, maple syrup, brown sugar and spices, until well coated. After chickpeas have been in the oven 25 minutes, move to one side of baking sheet. In a single layer, add peanut mixture to the other side. Roast 10 more minutes, until chickpeas are a deep golden brown and crispy. Cool completely. Toss with apricots and raisins. Store in an airtight container for 1 to 2 days.

Per serving (1⁄4 cup/60 mL, about 1/10 of recipe): 160 calories, 9 g fat (1.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 95 mg sodium, 15 g carbohydrate, 3 g fibre, 6 g sugars, 5 g protein

Hope you enjoyed these high protein breakfast ideas!

If you are seeking support to help to make meal planning simple if you are cooking for one, don’t want to spend oodles of time in the kitchen or find yourself eating out often, we can help. We specialize in health without guilt or complexity. Our Calgary Dietitian team can work with you in person at our Calgary office or online through our virtual private and secure video conferencing services. Contact Us.

For more information about our Calgary Dietitian / Online Nutritionist services by our experienced nutrition counseling team visit: NUTRITION COUNSELING.

Print Friendly, PDF & Email

As seen in

  •  

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This