What you eat for breakfast can really impact your performance at work, home and in the gym. Breakfast is a meal that can make or break your day, and choosing the right foods can improve clarity, focus and productivity at work. People report they are able to concentrate better at work, train harder in the gym, and better engage in meaningful conversations in their personal life when they have proteins, and healthy fats, for breakfast.
Processed carbohydrates for breakfast can wreak havoc on your blood sugar levels (and hormones), leaving you feeling tired, foggy and reaching for sugary foods later in the day. Increasing the fat and protein content of your breakfast, and choosing unrefined carbohydrates, can leave you feeling fresh and clear throughout the day. Fat and protein also have a more satiating effect, meaning they will leave you feeling fuller for longer, so ultimately you will likely eat less later in the day. As an added bonus, a high protein and fat breakfast can help you to lose unwanted body fat and maintain lean muscle mass. For best results, carbohydrates should not form the bulk of the meal, and should certainly not come in the form processed breakfast cereal. Adding proteins and fats to carbohydrate foods can lower the glycemic load of that meal, meaning that the sugars from the carbohydrates are released more slowly into your bloodstream, helping to keep energy levels stable.
Whilst we are all familiar with eggs and smashed avo on toast, check out these 3 simple High Protein Breakfast Suggestions for something different:
Vegetable Frittata
Great to make ahead of time and can be re-heated at work, or when you’re in a hurry. Essentially it’s your own recipe creation, but the basics are to layer roasted vegetables in a baking tray, scramble and season some eggs pour over the top so it doesn’t quite cover the vegetables (they will expand), add a little of your favourite cheese and bake until done.
Green Protein Shake
In your blender, blend the following:
- ½ frozen banana
- a handful of frozen spinach (yes pre-freezing fresh spinach works great!)
- ½ avocado
- 1-2 scoops of plain or vanilla whey protein, or your favourite non-dairy alternative
- 1 teaspoon of flaxseeds (optional)
- preferred liquid to blend (oat milk, almond milk, soy milk, coconut water)
Yoghurt Parfait
Into your favourite glass or bowl, layer the following ingredients, and make sure you make it look nice!
- Unsweetened Greek or natural yoghurt
- Fresh or frozen berries, or your favourite seasonal fruit
- Crushed nuts, seeds and shredded coconut
- A sprinkle of granola or muesli (preferably low sugar! Less 10g sugar/100g)
- Hint: gently heating some frozen blueberries in a pan can make a delicious sauce to pour over the top.
Breakfast Foods to Avoid
- White toast with jam or honey
- Pastries
- Processed breakfast cereals
- Milk shakes and fruit juices
- Processed granola/breakfast bars
- Sweetened yoghurt
- Processed meats
Take Home Message
A high protein and fat breakfast, supplemented by wholefoods, unrefined carbohydrates may help stabilise blood sugar levels and leave you feeling fuller for longer. It may help you to focus, and be more productive throughout the day, both at work and in the gym!