Healthy Heights Protein

After her recent column on protein lunches at Salut Bonjour Weekend , Isabelle Huot continues in this vein by talking about sufficiently protein breakfasts . Since breakfast is a meal that allows us to start the day strong, it goes without saying that it is balanced and nutritious. However, it is the proteins that are often lacking!  

Proteins: the importance of a good distribution! 

Our daily protein intake is certainly sufficient, but recent studies show that protein distribution during the day is particularly beneficial. Better protein distribution during the day could contribute to: 

  • preserve muscle mass and bone mass  
  • improve appetite management; 
  • improve energy management throughout the day; 
  • repair muscles after a sporting performance

 Active adults (endurance training or strength training) benefit from a higher protein intake (1.2-1.6 g/kg weight).  

Protein: a typical day

An example of this would be a 165 pound (75 kg) average active adult female. She will therefore need a daily quantity of protein which will vary between 60 g and 75 g. Now that we know our daily needs, what distribution of protein throughout the day would be desirable? Here is a guide:

  • Lunch: approximately 20 g 
  • AM snack: approximately 6 g 
  • Dinner: about 20g 
  • PM snack: approximately 6 g 
  • Supper: approximately 20 g 

7 tasty protein breakfast ideas 

Whether you are the toast, cereal or egg type, here are some suggestions for protein-packed morning recipes. They will add variety to breakfast.  

1. Cereals  

  • 250 ml (1 cup) Shredded Wheat cereal (5 g) 
  • 250 ml (1 cup) 1% milk (9 g) 
  • 60 ml (1⁄4 cup) almonds, flaked (7.6 g)  
  • 125 ml (1⁄2 cup) strawberries, sliced ​​(0.6 g) 

Total: 22 g of protein

2. Overnight Oatmeal

  • 80 ml (1/3 cup) large rolled oats (4.7 g) 
  • 80 ml (1/3 cup) 0% mg plain Greek yogurt (9 g) 
  • 80 ml (1/3 cup) fortified soy beverage (7.4 g)  
  • 10 ml (2 tsp) chia seeds (1 g) 
  • 1⁄2 apple, grated  

Total: 22 g of protein

3. Morning toast 

  • 2 slices of St-Méthode Quinoa bread (10 g) 
  • 30 ml (2 tbsp) peanut butter (8 g) 
  • 1 banana (1 g)  

Total: 19 g of protein

4. English muffin 

  • 1 whole wheat English muffin (5 g) 
  • 1⁄2 avocado, pureed with a fork (2 g) 
  • 2 large eggs, fried (12 g) 
  • 1 orange (1 g) 

Total: 20 g of protein

5. Smoothie bowl 

  • 250 ml (1 cup) frozen raspberries (2 g) 
  • 180 ml (3⁄4 cup) plain Greek yogurt 0% mg (18.6 g) 
  • 15 ml (1 tbsp) pumpkin seeds (2.7 g) 
  • 15 ml (1 tbsp) dried cranberries  

Total: 23 g of protein

6. Chia pudding 

  • 45 ml (3 tbsp.) chia seeds (5.4 g) 
  • 1⁄2 banana (0.6 g) 
  • 125 ml (1⁄2 cup) fortified soy beverage (3.7 g) 
  • 60 ml (1/4 cup) 0% plain Greek yogurt (6.2 g)  
  • 60 ml (1/4 cup) blueberries  
  • 15 ml (1 tbsp) nut butter (4 g)  

Total: 20 g of protein 

7. Omelet 

  • 2 large eggs (12 g) 
  • 60 ml (1/4 cup) 18% cheddar cheese, grated (8 g) 
  • 60 ml (1/4 cup) fresh spinach 
  • 60 ml (1/4 cup) frozen peas (2 g) 
  • 1 green onion, chopped 

Total: 22 g of protein

Crazy spreads

Toast remains a staple of the morning meal. This is a quick, practical option that allows for a certain variety, as long as you also vary what you spread on it! Some suggestions: 

  • Nut, seed or peanut butters 

Nut and seed butters provide protein and good fats. The choice is increasingly wide: almond, cashew and pumpkin seed butter. Some options for people with food allergies are also available: sunflower butter and soy butter. Peanut butter is also a great option, we want it natural, without hydrogenated oils.  

  • Ricotta/fresh cheese 

Spreadable cheeses (ricotta, cream cheese, etc.) contribute to our protein intake. Liberté spreadable cheese , La Vache qui rit cheese (light) or even Le Grand non-dairy spreadable cheese are interesting options. The same goes for soft goat cheese. 

  • Avocado and egg 

Very trendy, avocado for breakfast is a delicious way to add a little variety. Simply puree a little avocado, add a little lemon juice and season the spread. We spread everything and add a fried egg for a protein boost!