Protein isn’t just for weight lifters anymore! In fact, protein is getting a lot of attention from all athletes because of its important role in maintaining a healthy and strong body. It is made up of complex chemical structures called amino acids which are the building blocks of many bodily functions from blinking your eyes to building strong muscles. Science believes that one amino acid called leucine, plays a role in building lean muscle mass and reducing body fat. Leucine is in all sources of protein but animal proteins like milk, eggs, cheese, beef, chicken, and pork have the largest concentration.
In general, individuals eat most of their protein during dinner and overlook it for breakfast. But to optimize energy and maintain weight, spacing out protein throughout the day is best. So aim for at least 20-30 grams of protein every 3-4 hours.
This high protein oatmeal comes in under 500 calories and contains 20 grams of protein for the entire recipe. Because protein options can be challenging in the morning, here are some examples of a protein rich breakfast.
· Greek Yogurt (any flavor)+1/4 cup high protein granola+1/2 cup raspberries
· 2 eggs + 2 egg whites+ 2 slices of whole wheat toast+ 1/4 avocado
· 1 cup skim milk+1 scoop whey protein powder (chocolate) + 1 medium banana+1 tablespoon peanut butter
· 2 scrambled eggs+1/4 cup chopped onions, 1/4 cup black beans. Roll up in a 8 inch flour tortilla. Add salsa or hot sauce for a little extra kick.
· ½ cup ice cubes+ 1 scoop of vanilla or chocolate whey protein powder+1 cup chilled coffee +1 packet of sugar substitute like Stevia
Start your day off right with this High Protein Oatmeal that will keep you full and focused until lunch! Tweet this
High Protein Oatmeal
- ⅔ cup old fashioned oats
- ⅓ cup milk
- ⅓ cup water
- 1 banana, smashed
- ¼ teaspoon ground cinnamon
- pinch of salt
- 6 tablespoons 100% egg whites
- 1 cup blueberries
- Bring oats, milk, water, and banana to boil, whisking consistently to prevent sticking.
- When oatmeal begins to thicken, stir in cinnamon and salt.
- Whisk in egg whites quickly to prevent scrambling. Stir to incorporate; remove from heat.
- Pour into bowls and top with blueberries.