The One Food That Changes Everything

recipes Aug 11, 2023

The best part of waking up shouldn't be coffee in your cup! Remember that catchy commercial toon in '96? If you weren't alive yet, here ya go

While we are used to our routine of stumbling to the coffee pot, getting ready, and heading out the door with only a travel mug, we are sabotaging our nutrition. 

In order to have fuel/energy for your day, blood sugar stability (i.e. less cravings), and the ability to build muscle, you need protein-powered mornings. I love the alliteration and all, but it's true, and I will prove it to you!  


How much are we talkin?

1.  .8-1g per lb of Body Weight. (you doing the math in your head). Sh*t, that's a lot. Yep. And my guess is you're not getting enough. No need to be a mathematician about it; get an idea of protein amounts so you can estimate better. OH, and remember, my Half Your Plate Guide really simplifies things. If you missed that guide, it's here 

2. A 20- 30-Gram Minimum at breakfast will be a game changer. Not only will it give you fuel and energy to have a more productive day, but it will get you started on a more blood sugar path for the day, not like a bagel, which leaves you weak and craving more craving crap in the afternoon. 


Protein Pros

1. Curbing Cravings. Protein is the unsung hero when it comes to curbing cravings. Starting your day with a protein-rich meal keeps you feeling fuller for longer, reducing the temptation to reach for that sugary treat before lunchtime. Let's face it; avoiding that cookie jar isn't always easy, but protein is the partner you need to help you stick to your goals. 

2. Building Muscle Mass. A protein-rich breakfast can help in the quest for building and preserving muscle mass. More muscles mean more calories burned at rest, and who doesn't want that? Let's make our bodies work for us, even when resting.

3. The Thermogenic Boost: No, that isn't something Marty McFly used in Back to the Future. Thermogenesis, or the fancy term for the heat your body generates during digestion, contributes to extra calorie burning. So, it's like a little workout for your digestive system! High-protein meals can crank up your metabolism. Talk about efficiency!


"Okay, but...."

"But Jenny, I don't know what to eat for breakfast."

Listen, it can be easy and delicious, and I won't have you guzzling raw eggs like Gaston. 


Protein-Packed Recipes To Get You Started


Cottage Cheese Oat Pancakes
1 Cup of cottage cheese
2 Large eggs
1 Cup of Trader Joe's Oat Mix 
2 Teaspoons of baking powder
1 Teaspoon of vanilla 
Blend for a smooth consistency. Let the batter sit for a few minutes while you warm your griddle to medium heat. Spray on avocado oil or spread the pan with a little bit of butter. Ladle on 1/4-1/2 cup pancakes. Cook until the sides look dry and there are bubbles on top. Flip for another minute and serve with some berries of your choice, a drizzle of maple syrup if you’d like, and even some Greek yogurt or peanut butter. You do you.

 Overnight Oats
1/2 to 1 Cup of milk (any kind I like, Malk vanilla almond) 
1/2 Cup of Greek Yogurt
1/2 Cup of rolled oats
2 Tablespoons of chia seeds
Mix and put in the fridge— with sweetener or choice of maple syrup or honey, and a few nuts for texture.  

If you want more protein-packed recipes than you know what to do with, check out the Better Body App!


(tough) love to you,

Jenny Jiles

Your Realistic Holistic Nutritionist 


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