Protein in everything. Magic or fad?
Protein is still having its moment. It’s being added to everything… yoghurts, bars, puddings, even crisps!
And protein really does matter. It keeps you full so you can manage weight, and helps you hold on to muscle as you get older. If your protein is low, you’re more likely to suffer from anxiety, brain fog, poor concentration and insomnia; all commonly reported symptoms in midlife.
Thankfully, you don’t need to track grams or turn your food into another spreadsheet. This simple guide is enough: aim for a palm-sized portion of protein at each meal.
Lunch and dinner are easier. A chicken breast, a piece of fish, a portion of beans or lentils. You can picture it using your palm.
But breakfast is where it can get tricky.
Mornings are chaos. Whether you’re getting kids out of the door or squeezing in an early inbox cull, you’ve probably made sure everyone else has eaten and left yourself until last.
So you grab toast. Cereal. A croissant on the fly. Or just coffee until lunchtime. None of that has a palm of protein in it, which is why you’re raiding the biscuit tin by mid-morning and losing your train of thought in meetings later on.
The good news? The fix isn’t an elaborate breakfast. It’s finding a few quick options that work harder for you.
Let’s make healthy simple
Look at your usual breakfast. Is there a palm of protein in it?
If not, pick one protein source to add to your breakfast this week:
Eggs. Go for 3, not 1. Maybe an omelette with spinach and tomatoes, or just a quick scramble on toast.
Greek yoghurt. 200g or so, not a dainty pot. And check the protein levels (8g + per 100g is a great guide, the “Greek style” stuff often falls short). Lovely with berries and nuts.
Protein porridge/overnight oats. Oats alone will leave you low on protein. Add a scoop of protein powder, or a big dollop of Greek yoghurt. There are endless exciting recipes to try.
P.S. If breakfast is a challenge and your mornings are mad, Let’s Chat and we can get this sorted together!