Increases Your Satiety: High-protein breakfasts help you feel fuller for longer, reducing the likelihood of snacking between meals and aids you in weight management.

Boosts Your Metabolism: Protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it, which can aid in weight loss.

Stabilizes Your Blood Sugar Levels: Protein helps to stabilize blood sugar levels by slowing down the absorption of glucose, which can prevent energy crashes and reduce cravings for sugary foods throughout the day. 

Supports Your Muscle Growth & Repair: Consuming protein in the morning provides the "essential amino acids" needed for muscle repair and growth, especially important after overnight fasting. You need EAA's every single day to preserve your muscles and you get them from protein. 

Enhances Your Cognitive Function: Protein-rich breakfasts can improve concentration and cognitive performance throughout the day, supporting brain health and productivity. Less brain fog:-)

Balances Your Hormones: Protein intake in the morning can help balance hormones related to hunger and satiety, such as ghrelin & leptin, promoting better appetite control throughout the day. 

Improves Your Mood: Amino acids from protein are the building blocks of neurotransmitters like serotonin and dopamine, which can enhance mood and reduce stress.

Supports Your Bone Health: Protein is essential for maintaining bone density and strength, which is particularly important as you age.

Boosts Your Immune Function: Protein is crucial for the production of antibodies and immune cells, supporting a strong immune system.

Promotes Your Healthy Skin, Hair, and Nails: Adequate protein intake is vital for the health and appearance of skin, hair, and nails, providing the necessary nutrients for growth and repair.

What can this look like:

Greek Yogurt Bowl:

• 1 cup of Greek yogurt 
• 2 tablespoons of chia seeds
• 2 tablespoons of hemp seeds 
• 1 scoop of protein powder 
• 1/2 cup of mixed berries 
• Optional: sprinkle of nuts for a crunch and more nutrients 
• Total Protein: Approximately 45 grams

Egg and Turkey Sausage Scramble:

• 4 large eggs 
• 2 turkey sausage links 
• 1/2 cup of sautéed spinach 
• Optional: 1/4 cup of shredded cheese
• Optional: 1/2 avocado for additional nutrients
• Total Protein: Approximately 49 grams

Protein Smoothie:

• 1 scoop of whey or plant-based protein powder 
• 1 cup of unsweetened almond milk or coconut milk 
• 1/2 cup of cottage cheese or 1/2 cup Greek yogurt 
• 1 tablespoon of almond butter 
• 1/4 berries fiber & nutrients 
• 1-2 cups Spinach or kale
• Total Protein: Approximately 37-49 grams

For my Avocado Lovers:

Either save it for your lunch OR add 2 eggs, 2 tablespoons of hemp seeds, and Greek yogurt on the side. 

For Oatmeal Lovers: 

Either save it for lunch OR add 1 scoop of protein powder, 2 tablespoons of hemp seeds, and lately I have been adding almond butter for more protein:-)

Circling back around to see how your breakfast compares. 

I challenge you to up your game for more protein in your first meal of the day and see how you feel better, think more clearly, less moody, less tired, less cravings, more satiated, and better weight management :-)

Let me know how it is working out for you. 

If you want more ways to make your fitness & health easier for you & your personal body - then don't wait and reply back or text me to chat at (813) 416-7352. 

Let's make this whole wellness thing SIMPLIER:-)

Much Love, 

Carrie A Kukuda 

Get a Grip Total Fitness, Inc. 

Your Holistic Fitness & Health Studio & Coach 

GetaGripTotalFitness.com 

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