Foodie Friday 3: Protein in the Morning

Last week I reviewed some gluten-free cereal options, but I started the cereal ranking by saying that of all the cereals, hot cereal (oatmeal, quinoa porridge, rice porridge, etc) are the best. Why? Because they are the cleanest (no added anything), they are full of fiber, and they have protein. 

It is very important to eat protein in the morning.  It keeps you full for longer and helps set the tone of your appetite for the rest of the day. 

However, most people don't eat enough protein in the morning. Take cereal, the most popular breakfast food: as reviewed last week, most cereals available at grocery stores do not contain near enough protein. They are mainly made of carbohydrates; most of which are simple, refined carbs that don't contribute to satiety (fullness and meal satisfaction) and throw blood sugar out of whack. Even when paired with a glass of cow or goat milk*, the cereal plus milk meal will still likely fall short on the protein and will contain too many carbohydrates. *If you use almond mylk in your cereal, then the protein content will be even lower!

Nothing says good morning like (buckwheat) pancakes

Ten higher protein alternatives to milk & cereal for breakfast:

(in no particular order)

1) Hot cereals, like oatmeal, quinoa, or amaranth porridge

2) Hearty grain* toast with nut butter

3) A smoothie with fruit, greens, and protein powder 

4) Scrambled eggs (or tofu) with veggies 

5) Poached or boiled eggs (if you eat eggs)

6) Cottage cheese, greek yogurt, or hard cheeses (if you eat dairy)

7) Leftovers (rice dishes, bean dishes, stir-fry, chili, stew, etc)

8) Protein bars (opt for lower sugar ones)

9) Hearty grain* waffles, pancakes, crepes, or muffins

10) Nuts, trail mix, museli, or granola with milk of choice

*Whole wheat, multi-grain, kamut, spelt, buckwheat, amaranth, teff, sorghum, almond flour, etc