Are You Getting Enough Protein? Power Breakfast Ideas.

How Much Protein Do We Need?

Protein is a necessary building block for every cell in our body. It is especially important for muscle growth, maintenance, and repair. The amount we need depends on our stage of life, activity level and overall energy intake.

• Individuals aged 19+: 0.8g protein/kg/day

• Pre-Post Menopausal Women: 1.1g/kg/day

• Athletes (workouts 3+/week): 1.2-2.0g/kg/day

Lets look at an example of a 50 year old woman, weight 150lbs, who goes to the gym to lift weights 2-3 times per week: She would fall into the category of pre-menopausal/athlete. 1.2g protein/kg/day. To get kg you divide pounds by 2.2 = 68kg. Total protein needs would be 82g of protein per day. That could be split into 3 meals of 20-25g protein and 2 snacks of 5-10g protein.

A teen athlete weighing in at 160lbs and training 4-6x per week would fall on the higher range of the athlete recommendation = 160lbs/2.2=73kg. Total protein needs would be 73x2.0 = 146g protein.

What Are The Richest Sources of Protein?

Foods rich in protein include meat, fish, poultry, dairy, eggs, as well as legumes, soy, nuts and seeds. Protein powders and bars offer some convenience however they often have many additives and you miss out on the nutrients in whole foods.

It’s best to space protein intake out evenly between meals and snacks to help keep you satiated and to regulate blood sugar.

Some protein packed foods that can boost your meals or snacks:

• Chicken/beef/fish: 4oz/100g = 20g protein

• Protein powder 1 scoop = 20-30g

• Lentils cooked: 1 cup = 18g

• Extra Firm Tofu: 1/4 package/85g = 15g

• Chickpeas/blackbeans cooked 1 cup = 12g

• Cottage cheese 2%: 1/2 cup = 12g

• Greek yogurt 2%: 1/2 cup = 12g

• Collagen powder 2 scoops/10g = 9g

• 1 cup milk or soymilk = 8g

• Peanut Butter: 2 Tbs = 8g

• Egg: 1 large egg or 2 egg whites = 6-7g protein

• Whole wheat pasta 1 cup cooked = 7g

• White pasta cooked: 1 cup = 4g

• Hemp Hearts: 2 Tbs = 6g

• Pumpkin Seeds: 2 Tbs = 6g

• Flax Seeds: 2 Tbs = 6g

• Skim milk powder 2 Tbs = 5g

Jumpstart Your Morning with a Protein Packed Breakfast

Starting your day with a balanced breakfast can help jumpstart your metabolism and energize you for your morning. It can also help reduce the drive to overeat in the evening. If you find yourself consistently hungry after dinner and foraging through the kitchen before bed, try a bigger breakfast with at least 20grams of protein. If you find it hard to eat within the hour of waking up, you can experiment with smoothies that use protein powder, greek yogourt, eggwhites or milk to get your 20 grams of protein. QUICK TIP: You can also boost your regular breakfast by adding 10g of collagen powder to your tea or coffee. It dissolves immediately without any flavour. A more economical and nutritious alternative is to add 3 tablespoons of skim milk powder. It will make your beverage more creamy with a malted milk flavour. Refer to the protein foods list above, experiment and see what works for you.

Five Breakfasts with 20Grams of Protein

1. Avocado Toast with Egg, greens and Pumpkin Seeds

1/2 avocado, 1-2 whole grain toast, 1 egg, 1/2 cup massaged kale, cherry tomatos and 1 tbs pumpkin seeds = 500cal, 20g protein

2. Oatmeal with Eggwhites, Fruit and Nuts

1 c cooked oats, 1/4 c liquid eggwhites, 1/2 apple, 1 Tbs each of flax, hemp hearts, walnuts, pumpkin seeds, 5 green grapes = 400cal, 20g protein. Add cinnamon to taste.

3. Sauteed Tofu with Greens and Pumpkin Seeds

85g Extra Firm Tofu sautéd in 2 tsp olive oil, 1 Tbs pumpkin seeds, 1 cup greens, cherry tomatos, blueberries = 360cal, 20g protein. Season with salt and pepper.

4. Greek Yogourt with Fruit, Nuts and Seeds

1/2 Cup Greek Yogourt, 1 Tbs each* Pumpkin Seeds, Slivered Almonds, Sunflower seeds, Flax seeds, Pomegranate, Blueberries = 300 Cals and 20g Protein. *You can use any combination of nuts/seeds to a total of 1/4 cup for 10-12g of protein.

5. Paleo Pancakes with Fruit and Green Yogourt

2 Bobs Red Mill Paleo Pancakes, 1/2 cup Fruit, 1/2 cup greek yogourt = 360 Cal, 20g Protein

Are you Looking for More?

Have you got questions about your eating habits, your eating for exercise, or your relationship with food? Learn more about an Intuitive Eating Consultation with Heidi. You might also enjoy one of our group programs. See what’s coming up in PROGRAMS AND RETREATS.

Leave a comment below to share your favourite high protein breakfast ideas!

Kale: A mindful massage can make it better!

Kale has been long touted a super food but many people find it hard to eat because of it’s tough texture and woody stems.  See below for more on the history of the hype and nutritional benefits of Kale. I remember many years ago as an enthusiastic young Dietitian, I began recommending my clients give Kale a try.   One disgruntled client came back with half a head of Kale and slapped it down on my desk.  “This is awful.  If you like it, you can have it!”   

That was an important reminder that Kale is not for everyone, however if you are open to experimenting, here’s a tip I wish I had known back then… ‘massage your Kale’.  I learned this game changing tip from the plant-based cookbook “Oh She Glows” by Angela Liddon.  

Massaged Kale Leaves

Time to prepare: 5 minutes. Makes 2-4 servings

Ingredients:

• 4 large stalks any type of Kale (preferably organic if you can find it)

• 1 Tbs Olive oil (or any kind of oil you enjoy the flavour)

• Freshly ground sea salt and pepper to taste

Instructions:

1. Wash your hands with soap and water.

2. Wash the Kale leaves and shake off the excess water. It’s also nice to roll the leaves in a clean tea towel to dry them a little more.

3. Use a knife to cut out and disgard the hard veins along the entire length of the stalk, leaving only the leaves behind.

4. Add the leaves to a bowl and drizzle with the olive oil.

5. Mindfully massage the oil into each leaf with your finger tips.  It only takes about 3 minutes but it makes a world of difference for the texture and flavour.   See mindful tips below.

6. Season with salt and pepper and serve as a side dish for breakfast or add to a salad for another meal. See Hype History and Nutritional Benefits.

7. Keep unused portions in a sealed container in the fridge for 2-3 days for a quick side dish or snack.

A Mindful Massage

Massaging your Kale can also be a mindful activity.  I like to slow down and really imagine infusing each leaf with love.  If that’s a little too ‘woo woo’ for you, simply focus in on the incredible detail packed into each leaf. Flip them over in your fingers and massage every inch as you watch the colour turn from a dusty light green to a shiny deep dark green.  Notice the aroma of the olive oil. Feel the landscape of texture with your fingertips. The olive oil is also great for your hands in the winter. 

When you are finished, massage the oil into your hands. Focus on the space between the thumb and first finger. I’ve read there’s a pressure point here that can help relieve headaches. Rub the oil into your cuticles before you wipe of the excess with a towel.  Your hands will look and feel renewed. I approach it as a small act of self-care and self-compassion in a busy day.   You can add that to the list of Kale benefits (below).  To learn more about mindfulness and self-compassion consider booking an individual consultation with Heidi.

Kale: Hype hystory

Kale might be one of the trendiest super foods of all time. Prior to all the hype, Kale rarely showed up on a menu. It was mainly used as a decorative feature for caterers and buffets due to it’s dark green colour. It made it’s big debut in 2010 when Gywneth Paltrow made Kale chips on the Ellen show.   Time magazine named it one of the top ten food trends in 2012 and in 2013 Kale got it’s very own day.  Mark your calendars!  National Kale day is October 2nd.  Even today, years later, you’ll still find Kale showing up on trendy menus in Caesar salads and Green smoothies.

Kale: Nutritional Benefits 

Kale has about twice the nutrients per cup than it’s other green leafy relatives (spinach, romaine and swiss chard).  At the top of the list Kale has 1.2mg of iron, 544ug of vitamin A and 578ug of Vitamin K per cup.   Squeeze some fresh lemon juice on top for added absorbability of nutrients.  In addition to nutrients, Kale is high in antioxidants, particularly quercetin and kaempferol, which counteract oxidative damage caused by free radicals in the body. These two substances protect the heart, lower blood pressure, and have anti-inflammatory and anti-cancer effects. Another benefit if you are at risk for kidney stones, Kale has a low oxalate content (2mg oxalate/cup) as compared to spinach (650mg/cup). Those at risk for kidney stones are advised to reduce dietary oxalate intake. Note: If you plan to eat Kale often, its worth the extra few dollars if you can afford to buy the organically grown varieties, to reduce your potential exposure to herbicides and pesticides. More on this topic can be found on the EWG (Environmental Working Group) website. A great source for local organic Kale is the Guelph Ignatius Farm.

Apple Peanut Butter Chocolate Beaver Tails

Time to Prepare: 10min. Servings: 2

This is one of our family’s favourite snacks. My teenage son ate them almost every day after school (A full Naan!). For those with a smaller appetite, a half Naan is very satisfying. It’s a lower sugar alternative to the great Canadian Beaver Tail. Start with a whole wheat or high fibre Naan bread to make this snack particularly filling. (See Presidents Choice High Fibre Naan Bread below). You can also make up your own variation using lemon juice, butter, cinnamon and sugar or go decadent and coat with Nutella and peanut butter. I like this mix which gives the crunch and juiciness of fall apples contrasted with the melted peanut butter and a touch of dark chocolate.

Ingredients

• Whole Wheat Naan Bread (Also works with a whole grain Tortilla )

• 2 Tbs Crunchy or Smooth Peanut Butter

• 1 apple cored and thinly sliced. (Any type: Gala, Granny smith and Honeycrisp are nice!)

• 1 Tbs chocolate chips (dark chocolate or semi sweet)

Directions

1. Cut Naan Bread in half and toast lightly in the toaster

2. Spread peanut butter onto warm Naan and sprinkle chocolate chips on top of peanut butter while the Naan is still warm so they both have time to soften and melt.

3. Arrange sliced apple onto peanut butter.

4. Enjoy with a glass of your favourite dairy or non-dairy beverage!

Our favourite brand of High Fibre Naan Bread. It has twice* the fibre and protein of usual flatbread. *10g of fibre and 10g of protein per flatbread.

Favorite Mulligatawny Lentil Soup

My All Time Favorite Mulligatawny Lentil Soup

Prep Time: 10 minutes  Cook Time: 20 min

This soup is a plant based adaptation from the cookbook “Crazy Plates” by the Podleski Sisters.   Among other changes, I switched out the chicken breasts with brown lentils and chicken broth switched to veggie broth.  For an optional dairy free topping, yogourt or sour cream can be switched out with soy or coconut yogurt.  The broth is simply soul-filling and flavourful. Enjoy!

Ingredients:

1 Tbs olive oil

1 cup each chopped: celery, onions, carrots.

1 clove garlic minced

2 tsp curry powder

1 tsp chili powder

½ tsp ground cumin

3 whole cloves (or 1/8 tsp ground cloves)

6 cups vegetable broth

1 can (19oz) diced or plum tomatoes cut up

1 can lentils, drained and rinsed or 1 cup dry brown lentils

½ cup uncooked long grain rice ( I like wild rice, any rice works)

1 tsp salt

½ tsp black pepper

2 cups diced Granny Smith apples (optional)

¼ cup chopped parsley (optional)

¾ cup sour cream or plain yogourt: soy or coconut are dairy free (optional)

1 Tbs Lemon juice (optional)

• Heat oil in a large pot over medium heat.  Add celery, onions, carrots and garlic.  Cook for 3-4 minutes until the veggies begin to soften.

• Add spices: curry, chili powder, cumin, cloves and cook for 2-3 minutes more.

• Add broth, tomatoes, lentils, rice, salt and pepper.  Bring to a boil.  Reduce heat and simmer for 15-20 minutes or until lentils and rice have softened.

• Optional Topping:  Add apples and parsley and cook for 10 minutes more.   Remove from heat and stir in sour cream and lemon juice .

• Alternative Topping:  Serve with a handful of baby spinach on top.