Who hasn’t heard that breakfast is the most important meal of the day? In my opinion, it’s also the most delicious meal of the day. A consistent theme that I see in practice is suboptimal protein intake at breakfast. No wonder people feel famished only a few hours later. The ideal breakfast contains a mixture of complex carbohydrates to provide us with energy and a good quality source of protein to not only keep you full, but also helps your muscles recover from exercise. Read on for 5 delicious breakfast ideas that will keep you full all morning long:

1.Overnight oatmeal:

This is my go to breakfast. It’s made the night before, so it can easily be grabbed on the go in the morning. Simply mix together dried oats, Greek yogurt and milk and let sit in the fridge overnight. For the exact recipe that I use, click here. The fibre in the oats and protein in the Greek yogurt will help keep you full all morning long. Bonus tip: try mixing ground flaxseed into the mixture for a good source of the omega-3 fatty acid: ALA.

2. Homemade smoothie:

This is a great choice after a sweaty morning workout to not only help you refuel, but also cool down. Mix together your frozen fruit of choice with Greek yogurt and milk for some protein. If you’re not a fan of Greek yogurt, you could mix protein powder into the smoothie instead. I personally like making my smoothies with skim milk powder to up the protein content while also giving it a creamy texture. For my go to recipe, click here.

3. Eggs with toast:

Eggs are a great source of filling protein. Try frying two eggs and popping them on some whole grain toast for a complex carbohydrate source. If you’re tight on time in the morning, you could also hard boil the eggs the night before so that no cooking is needed during the busy morning rush.

4. Oatmeal pancakes

Who doesn’t love pancakes for breakfast? My favourite pancake recipe (click here) takes a spin on the traditional pancake by using yogurt as a protein source and oats, to up the fibre content. In my opinion, they’re also way more delicious than traditional pancakes, but you’ll have to give them a try to see for yourself. If I’m feeling adventurous, I’ll make them with chocolate chips and raspberries.

5. Leftovers:

While protein tends to be lacking at breakfast, most people tend to eat more than enough protein with lunch and dinner since meat is usually consumed with these meals. Leftovers, such as lasagna or stir fries, can easily be saved and heated up for breakfast the next morning.

Start your day off right by ensuring that your breakfast is balanced with a mixture of complex carbohydrates and protein. Have a favourite protein packed breakfast that wasn’t mentioned above?  I’d love to hear what it is!

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Categories: Megan Kuikman

Megan Kuikman

Hello! I’m Megan Kuikman. I’m a Registered Dietitian with specialized training in sports nutrition. My goal is to help athletes and active individuals achieve a healthy attitude towards health, training, and food. I empower athletes to fuel properly for training in order to restore their health and enhance performance. You can get in touch with me at: hello@megankuikmanRD.ca


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