Power Up with Protein: Your Essential Guide
It seems like everyone is talking about protein right now—and for good reason.
If you’re looking for a simple way to feel energized, curb cravings, and support your metabolism, start with a protein-packed first meal.
Most people under-eat protein early in the day, leading to energy crashes, mindless snacking, and that 'hangry' feeling by mid-afternoon.
But when you give your body a solid serving of high-quality protein in the morning, you set yourself up for steady blood sugar, sustained energy, and naturally eating less throughout the day.
Plus, protein plays a crucial role in muscle health, keeping you strong and supporting metabolism as you age.
Why Prioritizing Protein at Breakfast is a Game-Changer
1. Steady Energy: No sugar crashes—just long-lasting fuel.
2. Fewer Cravings: Keeps you full longer, so you’re not reaching for snacks.
3. Muscle Support: Helps maintain and build lean muscle (which is key for metabolism!).
4. Weight Management: Naturally reduces overall calorie intake by keeping you satisfied.
So how much protein should you aim for? A great starting point is 30 grams at breakfast (more if you’re active!).
Scrambling eggs with cottage cheese, and maybe a little meat from last night's dinner is always an option. Or a smoothie, with high quality protein powder (which typically delivers 25 - 30 grams in a scoop), and other delicious ingredients like blueberries, almond milk, hemp or chia seed and spinach.
Having left-overs in the fridge is key - and makes hitting these protein goals quite easy.
I’ve put together a quick cheat sheet so you can see exactly how much protein is in different foods.
Protein Cheat Sheets: Animal-Based Protein Sources
(Complete proteins with all essential amino acids)
3 eggs = 18g
Egg whites (3 large) = 10g
Chicken breast (3.5 oz) = 31g
Turkey breast (3.5 oz) = 29g
Salmon (3.5 oz) = 25g
Tuna (3.5 oz) = 27g
Shrimp (3.5 oz) = 20g
Greek yogurt (6 oz) = 18g
Cottage cheese (½ cup) = 14g
Whey protein powder (1 scoop) = 25-30g
🌱 Plant-Based Protein Sources
(Some need to be combined in order to deliver all essential amino acids)
Lentils (1 cup, cooked) = 18g
Chickpeas (1 cup, cooked) = 15g
Black beans (1 cup, cooked) = 15g
Quinoa (1 cup, cooked) - Complete protein = 8g
Tofu (3.5 oz) - Complete protein = 10g
Tempeh (3.5 oz) - Complete protein = 19g
Edamame (1 cup, cooked) - Complete protein = 17g
Hemp seeds (3 tbsp) - Complete protein = 10g
Chia seeds (2 tbsp) = 5g
Peanut butter (2 tbsp) = 8g
1 scoop plant-based protein = 15-20g
When eating plant based protein sources, to ensure a full amino acid profile, consider combining plant-based sources, such as beans + rice or lentils + quinoa.
I prefer not to get too encumbered or scientific when it comes to preparing meals, so keeping these protein benchmarks in my mind helps me get the protein levels that I need.
Want to chat about protein or get some ideas? Hit ‘reply’ and let me know—I'd love to hear what works for you!