A viral tik tok is going around emphasizing the need to consume 30g of protein within 30 min of waking up.
This may be on the high end as far as grams go but the theory is no doubt a great one.
Consuming high protein meals first is shown to reduce the amount of carbs we eat for the duration of the day.
Also the nasty spike in blood sugar we have from eating high carb
meals first thing in the morning typically leads to that 3pm tired feeling we all try to avoid.
Here are a few meal and snack ideas to get your 30g of protein in the morning, or anytime through out the day!
- Greek yogurt (1 cup) with almonds (1/4 cup)
- Cottage cheese (1 cup) with turkey slices (2 oz)
- Protein shake made with whey protein powder (25g protein scoop) and almond milk (1 cup)
- Hard-boiled eggs (3 large
eggs)
- Tuna salad made with canned tuna (6 oz) and Greek yogurt (1/4 cup)
- Grilled chicken breast (6 oz) with quinoa (1 cup) and steamed broccoli (1 cup)
- Salmon fillet (6 oz) with sweet potato (1 medium) and asparagus (1 cup)
- Turkey burger (6 oz patty) with whole wheat bun, avocado (1/4), and side salad with chickpeas (1/2 cup)
- Lentil soup (2 cups) with a side of mixed nuts (1/4 cup)
- Tofu stir-fry with mixed vegetables (1 cup) and brown rice (1
cup)
Take these ideas as they are or customize them to fit your own palate and preference.
Keep it clean today!!