Easy Ways To Boost Your Breakfast Protein Intake

I was just finishing my breakfast minutes before I was due on a 1 on 1 virtual Pilates session. This wasn't usual for me, but I was behind schedule after a busy morning with some unexpected happenings. When I told my lovely client I had just eaten my last bite of breakfast, she asked me what I usually have. She was looking for inspiration as she was bored with her usual toast and coffee.  It seems normal to me but she was fascinated by what I make for myself and also for my mum who is dealing with health issues. My client had been on a walk before Pilates and was planning on having breakfast after the session. Not surprisingly she was starting to run low on energy and wouldn't be having any problem at breakfast which would have given her more energy.
My most popular blog post last year " Are You Getting Enough Protein?" looks at the importance of protein, why we need it, and the signs and symptoms of inadequate protein intake. In this post, I'll show you easy ways to include more protein, especially for breakfast. Whether you are dealing with chronic pain, working to overcome your pain, want to prevent pain, or future-proof your health as you age this post is for you. 

Disclaimer: I'm not a dietitian or nutritionist but a former junk food addict who was suffering from chronic fatigue syndrome and knew I needed to change my diet radically.  I did my research to learn more about nutrition and chose a diet that works for me.  Everyone has different nutritional needs so please do your own research to ensure the diet you choose is right for you.

My Personal Breakfast Philosophy

'Eat breakfast like a king, lunch like a prince, dinner like a pauper' - Adele Davis

Many people don't eat breakfast because they aren't hungry.  Others like me are starving and can't wait to eat when they wake while others are somewhere in between these two extremes.  Many years ago I used to eat breakfast and be hungry again in a very short time. I was doing lots of dancing and it just wasn't working. Of course, I wasn't eating much protein, just some weet-bix with milk or toast and honey.  In my frustration. I consulted a naturopath about my low energy levels.  She told me about the importance of protein and to include it at every meal and also every time I had a snack.  It was life-changing. I also discovered the above quote to work perfectly. I had a large breakfast with a smaller lunch and dinner. Something interesting happened. I was no longer hungry after breakfast and my energy levels increased. So here is what works for me:

My Typical Breakfast

A glass of warm water with lemon juice

Quinoa porridge with cinnamon, blueberries or mixed berries, chia seeds, almond milk, raw honey or maple syrup

Seasonal fruit such as mango, grapes, passionfruit, apples

2 hard-boiled or scrambled eggs often with avocado

Why I Chose This Breakfast

Warm water and lemon is my version of coffee. It helps me wake up and has many benefits. It helps stimulate the digestive system, and lemon juice can encourage the production of bile, which supports the breakdown of food. This combination can prime your gut for the day ahead, potentially reducing bloating and improving nutrient absorption.
Quinoa is one of the few plant-based foods considered a complete protein, as it contains all nine essential amino acids. The protein in quinoa is highly bioavailable, meaning the body can absorb and utilize it effectively. It's also packed with essential vitamins and minerals, including magnesium, iron, zinc, potassium, B vitamins (like B1, B2, and B6), and vitamin E. These nutrients support overall health, from energy production to immune function. This protein-packed grain is what stopped my hunger after breakfast. 
Chia Seeds  Chia seeds are a nutrient powerhouse and contain a good amount of protein for their size. - 2 tablespoons (28 grams) of chia seeds contain approximately 4–5 grams of protein.

Cinnamon  Cinnamon is loaded with powerful antioxidants like polyphenols, which protect the body from oxidative stress and reduce free radical damage. The compounds in cinnamon, such as cinnamaldehyde, can help reduce inflammation in the body, potentially lowering the risk of chronic diseases.  Studies suggest that cinnamon may protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s by inhibiting the buildup of harmful proteins in the brain. 
Berries Blueberries weren't around when I was a child but we now know that are one of the most antioxidant-rich foods, containing powerful compounds like anthocyanins, which protect cells from oxidative damage and reduce inflammation.
Almond Milk I'm allergic to dairy so this is a good alternative
Raw Honey has natural antibacterial and antiviral properties that can help boost the immune system and combat infections. 
Maple Syrup contains over 20 different antioxidants, including phenolic compounds, which help protect your cells from oxidative stress and reduce inflammation. Both honey and maple syrup are natural alternatives to processed sugar.

Eggs are an excellent source of complete protein, containing all nine essential amino acids that the body needs for muscle growth, repair, and overall health. 1 large egg has about 6 grams of protein.
Avocados are a rich source of monounsaturated fats, particularly oleic acid, which is heart-healthy and may help reduce bad cholesterol (LDL) levels while increasing good cholesterol (HDL).

Meal Prep Shortcuts

It may be daunting to think about preparing this type of breakfast each morning but when you are set up to do it, it becomes easy. Quinoa flakes are available from major supermarkets.  Treat cooking them like you would oats for porridge. You can put the required amount of flakes, with cinnamon and berries in a saucepan in the fridge the night before. In the morning add boiling water from the kettle and they cook in minutes on the cooktop. Add your chia seeds, sweetener, and milk and it's ready to eat. Pre-cut your breakfast fruit in containers so you can choose which fruit you want each morning. Lastly, prepare your hard/soft-boiled eggs on a Sunday for 3 - 4 days ahead. Peel them and store them in the fridge and you can just add avocado. Ensure you have all the ingredients you need on hand so you aren't tempted to skip breakfast or eat junk food. Once you establish a routine you will be surprised how quick it is to prepare a healthy, protein-rich breakfast. I choose organic foods, but this is optional.

If you are following a healthy diet and want to ensure you stay strong and pain-free as you age, my unique online Pilates studio is for you.  If you would like to start 1 on 1 virtual Pilates sessions with me email me at [email protected]. Alternatively, sign up HERE and we can schedule an appointment time. If you want to work independently join my online Pilates program of on-demand videos which I specifically designed to help you recover from pain or injury  It would be my pleasure to assist you on your movement journey to staying strong and healthy as you age!