Do you struggle with hunger throughout your day? I certainly have, and even still do on occasion, as does the wonderful lady in my life. This is made even worse when either of us is working out actively and kicking our metabolisms into high gear, which only increases the hunger.
So one of the wonderful discoveries I found out through a lot of personal research and plenty of trial and error was that I not only wasn’t getting enough protein, but I wasn’t getting it at the right time of day. While I certainly don’t agree with everything he promotes, Dr. Oz generally promotes organic food, natural alternatives, and the kind of health and wellness lifestyles and tips I can get behind. I mention him because I had read an article of his where he talked about how he personally goes by the “30-30 rule”: which is to eat 30 grams of protein within 30 minutes of waking up to stave off excessive hunger for the duration of the day. I now had my mission: I needed to learn how to get 30 grams of protein for breakfast.
Now obviously, when I first heard that, I was wondering how I could possibly do that affordably, with all organic food, and have it be quick and easy, but it turns out I can, and so can you! That took some research into what foods were high in protein and then I had to do lots of experimentation. Since that time I’ve been making a solid effort to eat at least 30 grams of protein or more at each meal-most importantly being breakfast, and it has without a doubt improved my level of satiety throughout the day, but there is more to it than just protein, these foods also tend to be high in fiber, healthy fat, and other vital nutrients.
Even with that being said, eating up to 30 grams of protein for breakfast can sound easier than it really is if you aren’t sure where to start, after all, I don’t expect most folks to cook up a chicken or bake some fish every single morning, which is why I have come up with a number of simple recipes that combine many sources of organic protein. Keep in mind that fiber and healthy fats also play a role in keeping you feeling satisfied. We hunger because we not only do not get enough protein, healthy fat, and fiber, but also because much of our food is nutrient deficient, so I try to tackle that too with nutrient dense foods. All recipes listed here use 100% certified organic ingredients.
Nut Butter (Peanut Butter or Almond Butter) On Toast With Organic Milk
- 2 slices of Ezekiel bread (8 grams)
- 2-1/2 tbsp of peanut butter or almond butter (10-11 grams)
- 1-1/2 glasses (about 12 oz.) of organic skim milk (12 grams)
Calories: 450 or less (depending on the type/brand of bread and nut butter used) Protein: 30+ grams
Notes: First, if you can’t find Ezekiel bread use an organic low sodium, high fiber, and protein alternative, there are plenty out there. You can order Ezekiel bread from Amazon and many other online retailers for reasonable prices. I like Ezekiel bread because it is 100% sprouted with 6 grains and legumes as well, no flour. This bread contains a “complete” form of protein that closely resembles the protein commonly found in milk and eggs.
In fact, the quality of this protein is so good, that it is 84.3% as nutritionally efficient as the highest known sources of protein, containing all 9 essential amino acids, with a larger total of 18 amino acids present in this wonderful bread, all of which comes from vegetable sources, I swear by this stuff! They also make a yeast free, wheat, & gluten free multi seed rice bread for you guys struggling with certain allergies out there, they have you covered!
I only drink organic 100% grass fed milk, as grass fed dairy has omega 3 fatty acids present at similar ratios to fish, just lower total amounts. 100% Grass fed products are hard to come by so try and find the best you can, just make sure it’s organic. As for the peanut butter, I like to use an organic no sugar and no salt variety called “creamy organic peanut butter” made by the golden boy organics company under their golden organics brand.
Egg And Cheese Sandwich On Toast
- 1 whole egg (6 grams)
- 6 tbsp of egg whites (10 grams)
- 1/3 cup grass fed cheese (8 grams)
- 2 slices of Ezekiel bread (8 grams)
Calories: 330 (depending on cheese used) Protein: 32 grams
Notes: You can either use organic egg whites, or you can crack open about 2-3 large eggs and just open it enough so that just the whites come out you and leave the yolk, which I often do as it is much lower in sodium. I only eat organic free range eggs, typically from a company called “vital farms” which at the moment, sells their eggs exclusively through whole foods, and it is worth every single penny. You can visit there site here: Vital Farms.
Their hens are allowed to roam around in a big open space and eat whatever forage they find combined with some light organic feed. Mother Earth News did an egg study not too long ago comparing free-range eggs to the U.S. Department of Agriculture’s (USDA) nutrient data information for commercial eggs. The findings they uncovered showed that free-range chicken eggs are a heck of a lot more nutritious.
• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more omega-3 fatty acids
• 3 times more vitamin E
• 7 times more beta-carotene
Wow. When, I read this, I simply could not go back to mass produced organic eggs made by giant “big organic” companies who essentially do large scale organic farming and primarily only use seed and more closed environments for their hens, plus I personally think these taste better too!
Non Fat Greek Yogurt With Granola and Brazil Nuts
- 1 cup organic non fat Greek yogurt (22 grams)
- 1/2 cup organic granola (4 grams)
- 1 oz (6 kernels) Brazil nuts (4 grams)
Calories: 460 (depending upon granola used) Protein: 30
Notes: When it comes to organic Greek yogurt, I buy the 1lb tub size of the vanilla flavored non fat organic Greek yogurt made by Stonyfield, with each tub containing the equivalent of 2 cups. It’s convenient, tastes great, and is economical because it can purchased in a larger size. The granola I like to use is from one of my favorite companies, nature’s path, specifically there “pumpkin flax plus granola“.
As for Brazil nuts, you can find them unshelled and organic both online and in health food stores like whole foods, you don’t need many to get a big protein and nutritional bang for your buck, just 6 kernels should do it, and I recommend not having too more then that because like all nuts, they are high in calories. You can also just use a little bit more granola if you can’t find any Brazil nuts, other organic varieties of nuts you may like, or if you just don’t like nuts in general.
High Protein Strawberry Banana Green Smoothie
- 2 cups of filtered water
- 1 large whole banana in frozen chunks (1 gram)
- 1 cup organic non fat Greek yogurt (22 grams)
- 2 cups frozen and chopped organic spinach (6 grams)
- 2 cups frozen organic strawberries (2 grams)
- (optional) 1 tsp of organic ground Stevia for sweetening
- Pour in your water and Greek yogurt into the blender first
- Then add in your frozen spinach and blend until smooth
- Add in your frozen banana chunks and blend until smooth
- Finally, toss in your strawberries and Stevia
- Blend until you get your desired consistency
Calories: 430 (depends on the size of your banana) Protein: 31 grams
Notes: Now for those of you who do not like or can’t have dairy or yogurt, you can also use a vegan friendly organic protein powder, of which there are a vast many brands and varieties to get to your 20+ grams of protein. You can also add a second whole frozen banana’s worth of chunks in to make the smoothie a similar consistency to that of the Greek yogurt version.
I have made and enjoyed both versions and it really just depends on my mood and what I have available at the time. Always filter your water! Never use raw tap or bottled water. I also like to use organic ground Stevia from Navitas Naturals which can be found on Amazon and elsewhere, it is calorie free and a very safe natural sweetener.
Some Final Suggestions…
Remember, you can always change up these recipes with different ingredients, and I definitely encourage that so you can find what best suits your personal budget and taste. You can also mix and match these ingredients to reach your 30 grams of protein too. For example, two slices of Ezekiel bread with some kind of nut butter and organic scrambled eggs made with 1whole egg and 2 eggs worth of egg whites would get you about 450 calories and 31-34 grams of protein. So many yummy possibilities! Don’t deprive, just thrive!
Have any suggestions of your own? Let me know in the comments below!