Morning Power

Want to start your day off right? Add some protein to your morning meal. Research proves that getting plenty of protein first thing in the AM helps you stay full and satisfied longer. It may even help you eat less throughout the day.

Here are a few suggestions of QUICK, EASY, LOW CAL, HIGH PROTEIN ideas (dairy free and non dairy free):

GREEK yogurt. Thicker than the regular kind, Greek yogurt packs in more protein, less sugar, less ingredients, plus more probiotics. Also high in bone-building calcium and potassium. For a filling breakfast, mix in some pea protein or whey protein powder of choice, then sprinkle a fruit of choice on top and ENJOY!

OMELETTE, veggie. Eggs are a smart way to start the day. Packed with protein and nutrients, I love having 1-2 full eggs and then mixing it with egg whites for added protein, then sauteed vegetables. This makes a tasty mean omelette. Also, add your fruit of choice on the side.

NUT butter toast or waffle. Spread your favorite nut butter on a waffle or toast. It’s high in protein, healthy fats, and vitamins. But please, remember portion control! I am guilty of it too, 1-2 tablespoons is all you need but sometimes when we eyeball, the tablespoons become MUCH larger and add unnecessary calories and can hinder us. Then adding fruit of choice on the side.

SMOOTHIE. Keeping the ingredients to a minimum, a smoothie can be a great idea. Start with fruit, such as banana or berries, then a liquid base such as water, or a nut milk and a few ice cubes if your fruit is not frozen. Next, for protein, add in a protein powder of choice. And throw in a handful or two of spinach leafs (I promise you won't taste it!).

CHIA seed pudding. Now this is not a popular choice, but boy, is it a good one! Two tablespoons serves about 5 grams of protein and 10 grams of fiber. When soaked in liquid, chia seeds turn into a thick pudding. Stir 2 tablespoons chia seeds with half a cup of non-dairy or dairy milk of choice, and put it in the fridge overnight. Then wah la, open the fridge in the AM and stir in some honey for sweetener and fruit of choice. You can also add in walnuts or almonds but make sure you keep the portion of them controlled.

OVERNIGHT OATS. These are a god-sent and amazing, and super delicious. For overnight oats, mix equal parts oatmeal with some type of milk (usually 1/2 cup each). Pop it in the fridge, and the oats will soften overnight. In the morning, top it with cinnamon and/or nuts, ground flaxseed (I LOVE flaxseed!), fruit, etc. Then you can warm it up in the microwave or enjoy it cold.

CHICKEN or TURKEY SAUSAGE with eggs and toast. I prefer chicken or turkey sausage because they are easier on the tummy, and heart! They are lower in saturated fat and high on protein. Add in a cooked egg with a grain toast.