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Start Your Day With Protein!

in The Too Busy to Diet Blog on October 21, 2013

Written by Jennifer Martin, Dietetic Student at University of Illinois at Chicago

We know that breakfast is the most important meal of the day. Most of us know that skipping it can actually slow your metabolism and cause you to gain weight. Starting the day with a healthy breakfast can set off a chain reaction of nutritious eating for the rest of the day.

So, what is a healthy breakfast? You might want to consider a meal that is high in protein. High-protein meals are filling and may nix unnecessary food cravings throughout the day.

Here are some suggestions to ramp up protein in the morning:

• Try making a Greek yogurt parfait with your cereal instead of milk
• Add yogurt, cooked quinoa, or a spoonful of peanut butter to your oatmeal
• Include a side of turkey bacon or sausage
• Scramble 2 eggs and eat them with toast and fresh fruit
• Add chia seeds to your oatmeal, yogurt, or sprinkled on top of your toast with peanut butter. They contain protein, and they add great texture to your food.
• Short on time during the week? Make a frittata using the recipe below. A big batch will keep in the fridge for up to a few days. Wrap leftovers in foil, and heat them up at work.

Breakfast Frittata

Serves 4

Ingredients

6 eggs

1 T flour

4 T milk

1 medium onion, chopped

1 zucchini, chopped

2 cups peeled chopped tomato

4 T olive oil

Salt and pepper to taste

Preheat oven to 400 degrees F.

In a large mixing bowl, beat the eggs, flour, milk, and pinch of salt and pepper. In a large skillet, warm 4 T of olive oil on medium heat. Add the veggies, and cook until tender. Now, pour the egg mixture into the skillet. Stir the mixture carefully so that the veggies are evenly distributed, then let it sit for about 5 minutes or until the eggs begin to set. Transfer the skillet to the oven. Cook for 10-15 minutes, or until the eggs are cooked. You can check for doneness by cutting a small slit in the center of the frittata with a knife. If the eggs still look runny, put it back in the oven for a few more minutes.

You can also add whatever veggies or spices you like; this is just a guide.

Look at Too Busy to Diet for more breakfast suggestions!