High Protein Breakfast
by Bonnie Burgess
It may be cliche, but breakfast truly is the most important meal of the day.
It’s time to reconsider your breakfast in order to:
- Stabilize your energy throughout the day
- Avoid the afternoon slump
- Reduce sugar and carb cravings throughout the day
- Maintain satiety
- Sleep better at night
If you’re not hungry in the morning
It’s best to have a small protein-rich breakfast to start your metabolism in tandem with your circadian rhythm. Late-night meals, late snacks and oversized dinners are common culprits. They set you up for the day without an appetite and perpetuate the cycle of dysregulated blood sugar. Low thyroid function can also be a factor in your absent appetite.
In all cases, a morning dose of protein can help! There’s no need to have a massive breakfast if you’re not hungry, but start with a little something, even if you have some nausea. A half portion may help you regain a morning appetite as well as quell nausea.
If you have no time to eat in the morning
Forgoing breakfast, especially a protein-deficient breakfast, can exacerbate stress. Making grab and go style breakfasts in bulk is best to make your morning meal as convenient as possible.
If you’re vegetarian, vegan or an omnivore
It’s often difficult for plant-based eaters to get sufficient protein. Breakfast is an opportunity to get a head-start on protein intake for the day. Protein provides critical building blocks for reproductive, thyroid, neurological and immune health. A breakfast that is high in protein sets you up for stable blood sugar throughout the day. Blood sugar stability keeps fatigue away and keeps your mood stable.
Want more energy-sustaining recipes? Head over to Burgess Wellness for your free 3 day meal plan.
Nutritionist Bonnie Burgess’s favorite high protein breakfasts
You’ll notice these breakfasts also feature good quality fats and fiber from colorful produce, whole grains, beans and seeds.
Seed-Stuffed Overnight Oats
vegan & grab-n-go
In a bowl, combine ¼ cup organic old-fashioned rolled oats with ¼ cup chia seeds, 2 tablespoons ground flaxseed, a dash of cinnamon. Stir in 1 cup unsweetened vanilla almond milk (or milk of choice) and soak this mixture overnight in the fridge. In the morning, top with 1 tablespoon almond butter and ½ cup fresh or thawed berries.
17 grams protein | 24 grams fiber
Colorful Scramble
vegetarian-optional & easy use for leftovers
Bring out any leftover roasted vegetables, cooked meat or beans and saute with fresh greens and 2-3 eggs for a delicious, easy scramble. Top with lacto-fermented veggies like sauerkraut or kimchi for a nutrition boost.
Bonnie’s favorite combination is ½ cup roasted broccoli, ½ cup black beans, 1 cup spinach with 3 eggs, topped with ¼ avocado and 1 tablespoon kimchi.
22 grams protein | 13 grams fiber
Sesame Coconut Parfait
vegetarian, dairy & grab-n-go
Top 1 cup plain organic greek yogurt with ½ sliced banana or seasonal fruit, 1 tablespoon flaxseed, 1 tablespoon unhulled sesame seed and a handful unsweetened, toasted coconut chips.
26 grams protein | 8 grams fiber
Everything Frittata
vegetarian & grab-n-go
Mix together a dozen eggs, 6 packed cups spinach or other chopped leafy green, 1 bunch sliced green onion, 2 cups cooked brown or wild rice, 1 cup cooked and chopped veggies, 2 teaspoons dried herbs, 4 ounces organic cheese and ½ teaspoon salt in a roughly 9” balking dish or cast-iron pan. Baked covered at 400F for 20-30 minutes or until the eggs no longer jiggle. Allow to cool before cutting into 5 portions.
Bonnie’s favorite combination uses spinach, half brown and half wild rice, butternut squash, dill and oregano, with goat feta.
21 grams protein | 4 grams fiber
Chocolate Protein Smoothie
vegan & easy
Soak 2 tablespoons chia seeds overnight in 1 cup coconut water or unsweetened almond milk. In the morning add ¼ cup cooked sweet potato, ½ cup frozen blueberries, 1 cup raw spinach, 1 tablespoon almond butter, 1 tablespoon flax seeds, 2 tablespoons 100% cacao powder, and 1 portion quality protein powder or hydrolyzed collagen powder. Blend in a high-powered blender until thoroughly combined. Add water if necessary when blending to reach your desired thickness. I like mine so thick that it must be eaten with a spoon!
33 grams protein | 22 grams fiber
Bonnie Burgess is a women’s health nutritionist and the founder of Burgess Wellness, where she supports fertility including assisted reproductive technology (ART) to pregnancy, postpartum, and perimenopause. With an evidence-informed and “food first” approach, Bonnie offers one-on-one personalized counseling through a 100% virtual consultancy. She is passionate about guiding clients to their wellness goals with sustainable behavior modifications spanning diet, lifestyle and supplementation for long-term impact.
About The Oldershaw Clinic:
We are an integrative health clinic specializing in fertility, pregnancy, and women’s health. If you live in the San Francisco Bay Area, we would love to work with you. We can answer your questions and help you get scheduled for your first appointment.
