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  • Taylor Richter, RDN, LD

Boost Your Breakfast: Easy Tips to Double Your Protein Intake

Are you already eating a savory breakfast that is protein rich? Are you still coming up short for your daily protein target? Check out these easy tips to help elevate your protein throughout the day! Doubling your protein intake at breakfast can be a game-changer for your health and fitness goals, whether you’re aiming to build muscle, lose weight, or simply maintain a balanced diet. Here’s how you can easily boost your protein intake by making a few simple changes to your morning routine.


Adding Cottage Cheese to Your Scrambled Eggs


Scrambled eggs are a breakfast staple, beloved for their simplicity and nutritional value. However, two eggs have, on average, only 12 grams of protein. If you are aiming for 30 grams of protein per meal, this falls short. To bridge the gap, try adding 1/2 cup of cottage cheese, which will increase your protein intake by an additional 14 grams.

How does this work? Great question! When whisking your eggs, simply whisk in the cottage cheese as well. Scramble the mixture in a skillet just as you normally would. The result? A fluffy, protein-packed breakfast that's both delicious and nutritious!


Reading Protein Powder Labels and Using the Right Portion Size


Protein powder is a valuable tool for reaching your daily protein goals. With so many options available, it's crucial to read the label and use the correct portion size. Whether your powder requires one scoop or two, and whether it provides 20 or 30 grams of protein per serving, you need to adjust the number of scoops to meet your protein needs. If you aim for 30-40 grams of protein per meal, make sure you are using the right amount of protein powder to achieve that target.


Need help picking a protein powder that works for you? Check out this blog post to learn more!


Switching Pork Products to Chicken or Turkey


Did you know that something as simple as switching from pork sausage to chicken sausage can significantly impact your protein intake? It's true—getting more protein might be easier than you think!

Consider this: a typical serving of bacon provides only 2-3 grams of protein, while turkey sausage can offer 10-12 grams of protein per serving. That’s a substantial increase with just one simple swap. But the benefits don’t stop there.


Some of my favorite chicken or turkey breakfast products:

  • Applegate Chicken Sausage

  • Jones Breakfast Sausage

  • AmyLu Breakfast Sausage

  • Take ground chicken or turkey, add in your favorite spices and herbs and make your own patties!


Conclusion


Doubling your protein intake at breakfast doesn’t have to be complicated. By adding 1/2 cup of cottage cheese to your scrambled eggs, carefully reading protein powder labels and using the right portion size, and switching pork products to leaner options like chicken or turkey, you can significantly boost your protein consumption. These simple changes can lead to a more satisfying and nutritious breakfast, setting you up for a productive and healthy day. Remember, the best breakfast is one that fits your lifestyle and nutritional needs, so feel free to experiment and find what works best for you.

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