Everyone has heard that breakfast is the most important meal of the day; however, many become confused about what they should be eating. It has been shown that those who regularly consume a healthy breakfast are more likely to maintain a healthy weight and normal cholesterol levels.
After our nights rest, our metabolism has dropped and our body begins to conserve its energy. Breakfast allows our body to jumpstart our metabolism and restores our glucose levels for the day’s activities. Both our muscles and our brain utilize glucose in order to have ideal sharpness, concentration, and energy.
In addition, it is important to ensure that protein is included in our breakfast foods in order to feel satisfied throughout the day. The daily recommendation of protein is .8g/kg (of body weight) for the average individual in accordance with the RDA; and 1.2-1.4g/kg for endurance athletes according to the ACSM.
There are numerous sources of protein that are often overlooked, so below are a list of suggestions that are quick and easy but will also help maintain that waistline.
BREAKFAST IDEAS
- *1-4oz serving of 2% cottage cheese PLUS – 102 calories | 15.5 g of protein
- 1 slice of pineapple – 28 calories | .2 g of protein
- 1 medium peach – 38 calories | .9 g of protein
- ½ cup of strawberries – 27 calories | .6 g of protein
- *1 hardboiled egg – 78 calories | 6.3 g of protein
- 1 slice of whole wheat bread – 60 calories | 4 g of protein
- 1 pat of unsalted butter – 36 calories | 0 g of protein
- *2 egg whites – 34 calories | 7.2 g of protein
- 1 english muffin, multigrain – 100 calories | 4 g of protein
- hot sauce OR – 0 calories | 0 g of protein
- 1 tablespoon of salsa – 8 calories | 0 g of protein
- *1 Greek yogurt – 120 calories | 14 g of protein
- 1/4 cup of granola – 95 calories | 3 g of protein
- *1 tablespoon of smooth peanut butter – 4 calories | 4 g of protein
- 1/2 banana – 45 calories | 1 g of protein
- 1 slice of whole wheat bread – 60 calories | 4 g of protein
