Beat the Morning Slump with the Most Important Meal of the Day

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We all have days where we just can't seem to rub the tired out of our eyes, and all of a sudden, we start hearing our stomachs begin to growl 2 hours into our day. Luckily, there's a super easy way to help combat that morning slump: eat breakfast! And not just any breakfast, but a full, nutrient-dense meal that has foods to give you energy and keep you full until your long-awaited lunch hour.

A couple key nutrients you definitely want to include in your breakfast are protein and fiber. With enough fiber, you'll feel full almost immediately. Couple that with a good protein source, and you'll be feeling full for much longer. Some research suggests anywhere from 20-30 grams of protein will help you feel satiated throughout the day. However, people often struggle with choosing foods that provide both of these nutrients. Here are a few suggestions:
  • A breakfast sandwich with a sausage patty, slice of cheddar cheese, and an egg on a whole grain bagel or English muffin would give you around 20 grams of protein and a good amount of fiber. These are also a great option for meal prepping at the beginning of the week!
  • A cup of Greek yogurt (plain or flavored) with a few berries or apple slices and a handful of nuts is a great combination. You can also do some shopping around for Greek yogurt brands with even higher protein content.
  • Omelettes are so customizable and give you lots of opportunity to add some high-fiber veggies like spinach or broccoli.
  • If you're a smoothie person, consider blending a little cottage cheese into your concoctions. It adds a bit of creaminess and a little extra protein, and depending on what else you like to add, it won't affect the taste.
  • Running late and need something quicker? Grab a protein bar or shake on your way out the door. A lot of popular brands have anywhere between 20 and 30 grams of protein, and many of the bars have a good amount of fiber.
Though not all mornings will be perfect, even just a little something to start your day will help you feel more energized and satiated!

GM

References
https://www.health.harvard.edu/blog/extra-protein-is-a-decent-dietary-choice-but-dont-overdo-it-201305016145
https://engagement.source.colostate.edu/high-protein-breakfast-ideas-dietitian/

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