This post is written in partnership with New Chapter, Vermont-based maker of whole-food vitamins and supplements, however, all opinions are my own. I only work with and recommend companies whose products I love, and I’m so excited to share these with you!
Is breakfast the most important meal of the day? In my opinion, yes! What we eat at the start of the day not only sets us up for the day ahead, but can also influence our further food choices, energy levels, cognitive function and even our mood and mental health.
But the standard American fare of cereal, a bagel, or even a doughnut is far from the best option. These foods are high in refined carbs and low in fibre and micronutrients. They leave us tired, ‘hangry’ (hungry and angry) and reaching for a sweet treat and a cup of coffee just a couple of hours after breakfast.
Why A Protein-Based Breakfast is Healthiest
The best breakfast for all day energy, balanced blood sugar and feeling happy and calm throughout the day? Think protein, fibre and healthy fats.
Research has shown that switching out your high-carb standard American breakfast in favour of a meal with protein and healthy fats has lots of benefits. They include:
- Increased feelings of satiety (feeling full and satisfied)
- Balanced blood sugar
- Set you up to make healthier food choices throughout the rest of your day.
Most Americans don’t consume enough protein in their diets. However, increased protein intake can improve lots of areas of health and wellness, such as:
- Body composition
- Bone density
- Skin quality
- Mood
Eating a protein rich breakfast can be a simple yet effective way to help you improve your health.
The Best Plant Protein to Add to Your Breakfast
For many of us time is tight in the mornings. Getting a healthy, protein-rich breakfast ready quickly and easily can be a little challenging! I love to recommend New Chapter’s Complete Organic Plant Protein+ to my clients as a way to help them eat more healthy protein at breakfast without spending hours in the kitchen.
Plant Protein+ is my plant protein of choice for a few reasons. It’s easier to digest than other options like pea, soy or hemp. And it contains ProHydrolase. This clinically studied enzyme helps your body break down and absorb the protein so you can reap all of the health and hunger hormone benefits.
Each serving contains 20 grams of vegan protein from mung beans, brown rice, and micronutrient-packed chia, flax, hemp and pumpkin seed. It’s sugar free and contains only natural vanilla flavor and a little stevia. It’s perfect for adding to baked goods or stirring into smoothies such as in the recipes below.
Simple High-Protein Breakfast Recipes
These recipes are an easy way to start your day with a healthy, protein-packed breakfast—no need for eggs.
Glowing Greens Smoothie
(makes 1 serving)
- 1 serving New Chapter Complete Organic Plant Protein+
- 1 serving New Chapter Collagen Glow
- 1 tablespoon ground flaxseed
- 1 tablespoon almond butter
- 1 handful baby spinach (fresh or frozen)
- 1 lemon, peeled and whole
- ¼ zucchini
- ¼ avocado
- 1.5 cups almond milk
Place all ingredients in a blender and blend until smooth.
Nut free option: use sunflower seed butter and coconut milk
Blueberry Lemon Breakfast Muffins
(makes 5 muffins)
- 1.5 cups almond flour
- ¼ cup New Chapter Complete Organic Plant Protein+
- ½ teaspoon baking powder
- 2 eggs
- 1 teaspoon vanilla extract
- ¼ cup applesauce
- Juice and zest of ½ lemon
- ½ cup blueberries
Preheat oven to 350 degrees. Lightly grease a silicone muffin tin, or line with parchment.
Combine the dry ingredients in one bowl, and whisk the wet ingredients in a separate bowl. Combine the wet and the dry until fully mixed, then gently fold in the blueberries. Spoon the mixture into the muffin tin and bake for 22 minutes.
Vegan option: use Bob’s Red Mill Egg Replacer instead of eggs.
Buckwheat Porridge
(makes 2 servings)
- 1 cup buckwheat groats
- 1 serving New Chapter Complete Organic Plant Protein+
- 2 cups almond milk
- ½ teaspoon cinnamon
Add the buckwheat groats and the almond milk to a small pan. Cover, bring to the boil, and then simmer for around 10 minutes. After 10 minutes, turn off the heat, but keep the lid on for a further 5 minutes.
Add a little more almond milk if needed. Then stir in the protein powder and cinnamon. Top with your choice of berries, chopped nuts or seeds.
Head to www.newchapter.com to purchase Complete Organic Plant Protein+.
References
https://pubmed.ncbi.nlm.nih.gov/22795495/
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/1195521
