The internet’s current obsession? Protein. Starting the day off with enough protein—a.k.a. a breakfast with around 30 grams—can have a dramatically positive effect on your day. Studies show it can help one have a clearer mind, fewer PMS symptoms, more energy, and better concentration. Here’s how I was able to up my protein consumption, getting between 28 and 32 grams every morning. And after doing it for a month, spoiler alert: I have no plans to stop.
Why protein is so important
Most people have already internalized the importance of a protein-rich diet: Protein supports the body in building and repairing muscles, skin, and organs and helps in the production of enzymes and hormones that control our metabolism and immune system.
Protein is especially important for women because it helps regulate hormones like estrogen and progesterone, as well as plays a role in mood and sleep. A lack of protein can also lead to hormonal imbalances.
How to get 30 grams of protein at breakfast
I used to eat a single boiled egg in the morning, which I now know is only 7 grams of protein. Here’s how I revamped my breakfast to make it bigger, better, and filled with lots of healthy, filling foods. I currently switch between three dishes:
- An omelette made with three eggs, a cup of cottage cheese, and a side of cucumbers, avocado, and tomatoes
- 8 ounces of full-fat Greek yogurt topped with flaxseeds, organic berries, and a tablespoon of almond butter
- A recipe by Seline Pettersen that I stumbled across by chance: Boil 50 grams of rolled oats in unsweetened almond milk, add half a banana and mash with a fork, mix in cinnamon and berries (frozen organic berry mix), and finish with 8 ounces of cottage cheese. Yes, the cottage cheese sounds out of place, and I was also reluctant at first. But the combination of sweet and salty is heavenly—and everyone who’s tried it so far confirms this!
All three breakfast alternatives can be varied using spices or by changing their preparation, and they keep me full for several hours.
How a protein-filled breakfast has changed my life
Eating such a protein-rich meal first thing in the morning or mid-morning definitely gives me more energy throughout the day, something I noticed on day one. I also realized I’m never distracted by snacks at work, and I feel full until lunch. Consuming a higher amount of protein in the morning has brought much more calm into my day.
