Protein Loaded Breakfast Options + Caramelised Banana Porridge Recipe
Breakfast is the most important meal of the day. Right? Or is that not right?
From a nutritional point of view, this old saying carries a lot of weight. The thing is, most of us are protein deficient or don’t eat adequate sources of protein.
The most common meal that lacks protein seems to be breakfast.
Why do we need protein?
Exercise and performance
Muscle protein synthesis (toning of those muscles!) and recovery
Protein is needed for the production of neurotransmitters, hormones and muscle health (including muscle protein synthesis)
Reduces sugar cravings
Stabilises blood sugar levels - can speed up fat burning!
Boosts and regulates energy
Balances hormones
Keeps you fuller for longer!
How much protein should you be having?
The RDI states that men need at least 56 grams of protein per day and women need 46 grams of protein per day.
The RDI (Recommended Dietary Intake) gives guidance as to what you need to stop developing a deficiency but it doesn’t give guidance around how much protein you need to thrive.
Protein Calculations:
A good rule of thumb is that active people need 1.5 grams or protein x kg of body weight
For example, a 70 kg person would need 105 grams of protein per day, which is approximately 30 grams of protein per meal + 10 grams in a snack.
(Those that are sedentary or having a rest day off exercise will still need approximately 1.2 grams of protein per kg of body weight).
So grab a calculator and work out how much protein you should be trying to eat per day, and then work out the ideal target for each meal. Most of us need 15-30 grams of protein at each meal.
Protein-rich breakfast meal ideas
Eggs - 3 large eggs gives you nearly 20 grams of protein! Try this this Japanese-Inspired Omelette recipe here
Bircher muesli (aka overnight oats)- Try Apple Crumble Bircher Muesli
Just add the following ingredients to a bowl and let it soak for at least 10 minutes or overnight: 1 cup of oats, 1 cup water, 1 grated apple, 1/2 teaspoon of cinnamon and 1 tablespoon of maple syrup. Serve it with 1/2 cup of unsweetened greek yoghurt/coconut yoghurt and extra berries when serving. This will typically serve 2 people.
Smoothie - like this Chocolate Snickers Smoothie recipe here
Porridge - like the Caramelised Banana Porridge - recipe below
Caramelised Banana Porridge
Serves 2
One serve = 16 grams of protein
(This is based on a combo of oats + quinoa porridge (as per recipe below) + topped with a small handful of walnuts and 1 tablespoon of peanut butter + pomegranate seeds, per serve.
NB: 1/2 cup of quinoa flakes gives you 5 grams of protein!
Ingredients:
1 cup oats or quinoa flakes (You can stick with just using oats or quinoa, or do a half/half, where you use 1/2 cup oats and 1/2 cup quinoa flakes. Hot tip: quinoa is a complete protein source, so it adds in a nice protein hit!)
1 tablespoon of chia seeds
1 banana, sliced into chunks
1 tablespoon of olive oil or ghee
1 tablespoon of maple syrup
Pinch cinnamon and salt
Serve with rice/nut milk, nuts/seeds and fruit of choice such as berries or pomegranate seeds.
My favourite protein loaded porridge toppings are peanut butter/cashew butter and pomegranate seeds
Method:
Mix 1 cup oats/quinoa flakes with 2 cups filtered water + pinch salt and cook in a saucepan over a medium heat for 5 minutes or until thick.
While the porridge is cooking, you can cook the banana in a saucepan with olive oil/ghee for a couple of minutes then add maple syrup and a pinch of cinnamon
Let it sizzle away for a couple minutes (the longer you cook it the more caramelised it’ll go) while the porridge cooks.
Serve with any toppings of choice. You can up the protein with nuts, seeds, nut butter like peanut butter/almond butter or collagen powder.
Psst….Remember, good quality salt contains 80+ minerals and actually SUPPORTS immune health, metabolism, sugar cravings and can regulate blood pressure. If you compare this to table salt - regular salt, which is highly processed and only contains two minerals that can contribute to a lot of health issues including directly increasing blood pressure! Read more about the importance of salt here