As a mom myself, I know your mornings are nothing short of a whirlwind. Between getting the kids ready for the day, tackling household chores, and maybe even squeezing in a moment of self-care, breakfast can often take a backseat.
However, ignoring your need to fuel in the morning can often backfire. Let me help you power up your morning with some protein-rich breakfast ideas that are easy and nutritious.
Why Protein Matters:
As a busy caregiver, your body needs all the support it can get to keep up with the demands of the day. Protein is premium fuel.
It helps sustain your energy, helps regulate blood sugar and keeps those annoying mid-morning "hangry" moments at bay.
Here are 10 simple ways to add more protein to your breakfast:
Eggs with veggies: A classic for a reason. Heat some butter or avocado oil in a pan. On one side crack a couple eggs, on the other side add some vegetables. Cook until done. Easy veg options are pre-packaged and pre-washed vegetable mixes like spinach, broccoli slaw, power green mix, cole slaw mix, etc. This takes less than 10 minutes.
Bacon or sausage and veggies: Not a big fan of eggs or want to change things up? Swap out the eggs for some either pre-cooked breakfast sausage or bacon or cook it up fresh alongside some veggies. Delicious and long-lasting fuel for your body.
Breakfast Burrito: Fill a tortilla with scrambled eggs, black beans, salsa, and cheese or avocado for a savory protein boost. These can also be frozen in advance.
Cottage Cheese Bowl: Top a bowl of cottage cheese with sliced fruit, and a sprinkle of roasted nuts or seeds. This creamy breakfast is rich in protein and flavor.
Greek Yogurt Bowl: Swap out that plain yogurt for Greek yogurt, which packs double the protein. Layer it with berries, roasted nuts and seeds, and a drizzle of honey for a tasty, protein-packed parfait.
Nut/Seed Butter Love: Smear almond, pumpkin seed or natural peanut butter on whole-grain toast or a banana. Sprinkle with some hemp or chia seeds for some crunch and extra protein boost.
Chia Pudding: Mix ¼ cup chia seeds with 1 cup of your choice of milk/beverage, sweeten with honey or maple syrup, and let it sit in the fridge overnight. Wake up to a protein-packed pudding.
Overnight Oats: Prep these the night before by mixing rolled oats with your choice of milk (dairy or plant-based) and your favorite toppings like nuts, seeds, nut butter and a scoop of protein-rich chia seeds. Grab and go in the morning.
Cheese Please: Add a slice of cheese to your toast, eggs or paired it with an apple on mornings when you are super time crunched.
Leftover Love: Have some last night's dinner? There are no rules around what you can eat for breakfast - leftovers can be an easy way to get a balanced protein packed meal onto your plate first thing in the morning!
Taking care of yourself is just as important as taking care of everyone else. With these simple and protein-rich breakfast ideas, you’re giving yourself the fuel to better tackle whatever the day throws your way.
Here’s to your health and nourishment!
Your Dietitian Doula
P.S. - Are you struggling a bit with nutrition? I have a brand new guide available “Nourished in Minutes: Guide for Exhausted Moms on Struggle Days."
In this guide, you'll find an entire day's worth of meal ideas, all designed for days when you have low capacity. There are flexible options based on how you're feeling that day, so you can choose what suits you best.