We’ve always heard that “breakfast is the most important meal of the day,” but that’s never addressed the nuance of what kind of breakfast. Because a bowl of sugary cereal? It’s simply not the same as starting your day off with a balanced meal. We now know that what you eat has a major impact on your blood sugar levels and satiety—but what happens when you simply don’t have time for a hearty breakfast?
It’s best explained by Jessie Inchauspé, also known as the Glucose Goddess. “The starches or sugar in meals are broken down into glucose molecules that reach the bloodstream at high speed, creating a glucose spike,” she says. “And while a fruit smoothie may be tempting post-workout because you’re in a rush, if you don’t add in the right ingredients, you’ll end up with a glucose spike that will leave you hungrier (especially after a heavy workout), lacking energy, and craving snacks between meals.”
That’s where the savory breakfast comes in. “Ideally, a savory breakfast will keep you full for four hours because you’re eating enough protein,” Inchauspé continues. “This is especially important for women, most of us do not get enough protein every day. We need roughly a gram of protein per pound of body weight.” In addition to helping increase muscle mass, tissue repair, and hormone balance, a high-protein breakfast will help you feel satiated for longer and the rest of the day.
The problem with fruit smoothies (as delicious as they are) is that the blender pulverizes the natural fiber found in the fruit—something needed to help maintain blood sugar. But a 9-to-5 life spares no one, and sometimes a smoothie is needed.
That’s where this recipe—where protein powder is the star ingredient of a smoothie—can help. You still get a hint of sweet through the berries (also packed with antioxidants!) but don’t forfeit on the much needed, blood sugar stabilizing ingredients. Bon appetit!
High-protein breakfast smoothie
Ingredients
- 1 serving of vanilla-flavored protein powder
- 1 cup of frozen berries
- 1 scoop unsweetened Greek yogurt
- 1 cup spinach
- 1 cup unsweetened almond milk
- 1 tablespoon chia
- ½ teaspoon cinnamon
- Ice to taste
