With many of us brought up to start the day with a bowl of rice krispies or a slice of jam on toast, breakfast is often a meal where, even as adults, we struggle to consume enough nutrients, specifically protein. When life gets busy, grabbing a bagel on-the-go or eating muesli at your desk seems like the easiest option, but by starting the day with something higher in protein, it’ll help keep you feeling fuller, and more energised, for longer. Plus, as the building blocks of our body, protein is key for improving recovery, muscle growth, skin and hair quality as well as your overall wellness.
So, now we know why it’s so important, what can you eat to up your protein intake that is still quick and easy to make on busy mornings? Here’s some of our favourite breakfast ideas and simple swaps that will make sure you start the day with a bang!
Swap Natural Yoghurt for Greek Yoghurt
A bowl of yoghurt and fruit is an easy way to get some fast fuel during a hectic morning. But to take things up a gear, swap your usual natural yoghurt for a Greek version instead. Greek yoghurt is strained, meaning it’s not only thicker and creamier in consistency, but it also has almost 3 x the amount of protein compared to regular yoghurt! Refuelling after a morning workout? Add a scoop of whey protein to really give your muscles some loving!
For plant-based babes struggling to hit their quota, we’ve still got your back! Try this vegan yoghurt bowl that’s packed with vegan-friendly protein sources instead.
Swap Toast on-the-go for a Smoothie
We know you’re busy, but if this is usually your excuse for grabbing a piece of toast or a croissant as you run out the door, then hold it right there Sista! If you have time to wait 2 minutes for the toaster, then you have time to quickly throw a handful of frozen fruit and a scoop of protein in a blender to sip on during your commute! On crazy days when even this feels impossible, just fill a shaker with 400ml of milk and shake up a serving of our whey or vegan nutrition blend instead. Packed full of all the key nutrients, vitamins and minerals your body needs, you can rest easy knowing that you’ve done something to support your hormone balance, mood and energy… all before 9am!
Swap Sweet Cereal for Something Savoury
When it comes to giving your body the fuel it needs, we’re sorry to tell you that a bowl of sugary granola or boring bran flakes probably isn’t going to cut it! If you have a little time in the morning, try something that will provide a more sustainable source of energy, like a veggie-packed omelette, poached eggs on toast or a couple of pre-boiled eggs and avocado if you have to eat on the go. Full of healthy fats, protein and essential B vitamins, eggs truly are a powerhouse ingredient!
For a vegan-option, just swap the scrambled eggs for scrambled tofu instead. Eating tofu on toast for breakfast might sound a little weird, but add some salt, pepper and a sprinkle of turmeric and we promise it’ll tastes equally as delicious!
Add Some Power to Your Porridge
It might be one of the UK’s most loved breakfast choices, but if you’re anything like us, having a bowl of porridge in the morning will keep you full until… about 10 o clock! Keep your concentration and energy levels high whilst you tackle your to-do list by adding a scoop of protein to your morning oats. This will be more satiating and will make it much easier to hit your protein goals (which should be roughly 1.2 – 2g of protein per kilogram of bodyweight for active people) by the end of the day. You can even try experimenting with quinoa flakes or cooked quinoa instead of oats to get an even bigger bang for your buck.
Swap Granola Toppings for Nuts & Seeds
When it comes to topping your favourite smoothie bowl or protein oats, this is the time to think smart! Instead of going mad with extra granola and dried fruits, try adding some lower carb, higher protein options instead. Maybe that’s a spoonful of yoghurt, a few chia or pumpkin seeds, a small handful of nuts or even a dollop of peanut butter – after all, every little helps! Nuts and seeds will not only give you a few extra grams of protein but will also give your brain some much-needed healthy fats, helping to keep your body and mind fuelled through even the busiest of days.
Swap Your French Toast Brunch for Protein Pancakes!
With a little extra time on our hands, weekends are all about long, lazy brunches, right? Swap your usual pancake stack or French toast for something with a nutritious, Free Soul Twist! Maybe that’s a slice of toasted banana bread, made with soya yoghurt and Free Soul Vegan Nutrition Blend, and topped with berries and nut butter, or a big stack of protein pancakes. A delicious pile of pancakes that come with a hearty serving of protein and a specifically formulated blend of vitamins, minerals and fibre, all designed to support your wellbeing? Bring on that Sunday brunch!
The bottom line? When it comes to making any changes to your diet – especially eating more protein – start small and make it fun (and delicious)! These little swaps might not seem like much, but over time they’ll add up and make a huge difference, without the need to overhaul or restrict your lifestyle. No meal-prepped chicken and broccoli eaten on repeat every 3 hours, just tasty, real food that’s full of flavour and nutrition, helping to keep you energised. After all, nothing will power you through that endless to-do list faster than a big bowl of protein oats!