{"id":6285,"date":"2023-10-11T14:02:41","date_gmt":"2023-10-11T18:02:41","guid":{"rendered":"https:\/\/kristawilliamsonrd.com\/?p=6285"},"modified":"2024-05-14T22:07:51","modified_gmt":"2024-05-15T02:07:51","slug":"5-simple-swaps-to-boost-protein-at-breakfast","status":"publish","type":"post","link":"https:\/\/kristawilliamsonrd.com\/index.php\/2023\/10\/11\/5-simple-swaps-to-boost-protein-at-breakfast\/","title":{"rendered":"5 Simple Swaps to Boost Your Protein Intake at Breakfast"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6285\" class=\"elementor elementor-6285\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6d0f4fb1 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-equal-height-no e-con e-parent\" data-id=\"6d0f4fb1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-47b7427e elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"47b7427e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>One of my favourite ways to help inspire realistic action for my clients is by starting with foods or meals that they love and making small tweaks to boost the nutrition. Eating healthier doesn&#8217;t have to be so complicated &#8211; nor does it have to look the way diet culture says it does. Below, I&#8217;ll provide you with five simple swaps you can make to increase your protein intake at breakfast.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66073444 elementor-widget elementor-widget-spacer\" data-id=\"66073444\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f82ba97 elementor-widget elementor-widget-heading\" data-id=\"f82ba97\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">1. Start with your milk<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee5898b elementor-widget elementor-widget-text-editor\" data-id=\"ee5898b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Whether you add milk to your favourite cereal, smoothie, or morning latte &#8211; swapping your milk choice could be a quick and effective way to boost your protein at breakfast. Milk can vary anywhere from zero grams of protein up to 15 grams per cup, depending on the type!\u00a0<\/p><p>I&#8217;ll provide you with a quick overview of the amounts of protein per cup of different types\u00a0<span style=\"color: var( --e-global-color-text ); letter-spacing: 0.2px; text-align: var(--text-align); font-size: 1rem;\">(*with the disclaimer that there is a HUGE variety out there, so not all types and flavours will be listed).<\/span><\/p><p>Amount of protein per cup*:<\/p><ul><li>Coconut milk\u00a0 = 0 grams<\/li><li>Rice milk = 1 gram<\/li><li>Almond milk = 2-10 grams<\/li><li>Oat milk = 4 grams<\/li><li>Soy milk = 7 grams<\/li><li>Pea milk = 8 grams<\/li><li>Cow&#8217;s milk = 8-15 grams<\/li><\/ul><div>\u00a0<\/div><p><span style=\"letter-spacing: 0.2px; color: var( --e-global-color-text ); text-align: var(--text-align); font-size: 1rem;\">What kind of milk do you use at breakfast now?\u00a0<\/span><span style=\"color: var( --e-global-color-text ); letter-spacing: 0.2px; text-align: var(--text-align); font-size: 1rem;\">Take a minute to check out the amount of protein on the nutrition facts table of your milk container. If you&#8217;re looking for easy ways to increase your protein intake &#8211; swap for a higher-protein milk!<\/span><\/p><p>Please note that protein isn&#8217;t the only important nutrient we get from milk. Milk can also provide our body with carbohydrates, fats, calcium, vitamin D, potassium, and more. If your milk happens to be lower in protein or you don&#8217;t drink milk &#8211; don&#8217;t worry &#8211; you can still meet your daily protein needs by choosing other high-protein foods we&#8217;ll talk about next.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bc52c7f elementor-widget elementor-widget-spacer\" data-id=\"2bc52c7f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-60772252 elementor-widget__width-inherit elementor-widget elementor-widget-image\" data-id=\"60772252\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-3.png\" class=\"attachment-large size-large wp-image-7262\" alt=\"\" srcset=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-3.png 400w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-3-300x300.png 300w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-3-150x150.png 150w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b8c48e0 elementor-widget elementor-widget-heading\" data-id=\"b8c48e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">2. Yogurt or Skyr<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9f823ff elementor-widget elementor-widget-text-editor\" data-id=\"9f823ff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>While we&#8217;re talking about dairy and plant-based dairy alternatives, let&#8217;s talk about your yogurt. Swapping a traditional yogurt for <em>Greek yogurt<\/em> or <em>Skyr<\/em> will double the amount of protein per serving. Greek yogurt tends to have a thicker consistency than regular as well as a more tangy flavour, while Skyr is even thicker but less tangy than Greek yogurt.\u00a0 Although Skyr is not technically yogurt, it is made from milk using live bacterial cultures like yogurt.\u00a0<\/p><p>Both Skyr and Greek yogurt are good sources of protein, with similar amounts of carbohydrates, and varying amounts of fat. The other nutrient to consider when it comes to yogurt and Skyr is added sugar. The amount of added sugar will vary depending on the brand and flavour you choose, so check your nutrition facts table and aim low for added sugar.\u00a0<\/p><p>For people with mild lactose intolerances, Skyr would be a better choice than Greek yogurt as it contains less lactose. Some popular brands of Skyr are Siggi&#8217;s, Liberte, President&#8217;s Choice, and Icelandic Provisions.<\/p><p>If you want to learn more about the differences between Greek yogurt and Skyr, check out this post. And if you&#8217;re having trouble making this swap, try weaning &#8211; go 75\/25% or 50\/50% with regular yogurt and Greek yogurt\/Skyr and see what your tastebuds think!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-26592972 elementor-widget elementor-widget-spacer\" data-id=\"26592972\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2226894 elementor-widget elementor-widget-heading\" data-id=\"2226894\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">3. Bring on the bacon<\/h2>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-17d76bd e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-equal-height-no e-con e-parent\" data-id=\"17d76bd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-17815ebd elementor-widget elementor-widget-text-editor\" data-id=\"17815ebd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>If you are a bacon and eggs type of breakfast fan &#8211; I&#8217;ve got a swap for you to try. Traditional salt-cured bacon from pork belly is one of the most widely consumed bacon varieties around the globe.\u00a0 It is high in saturated fat, containing almost 4 grams per slice, and high in sodium.\u00a0 For protein, it contains about 2.5 grams per slice.\u00a0<\/p><p>As a replacement, I&#8217;ve got two options for you. First, you can try turkey bacon which has less fat, comparable amounts of sodium, and can have 5 grams of protein per slice (go for nitrate-free!).\u00a0 Or try peameal (aka Canadian) bacon which also has less fat, comparable amounts of sodium and 6-7 grams of protein per slice depending on the thickness.<\/p><p>All foods fit into a balanced diet, even bacon. However, to prioritize your health it is best to limit your overall consumption of processed meats. Think of these foods on more of a monthly basis, not a daily basis.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5304bb8b elementor-widget elementor-widget-spacer\" data-id=\"5304bb8b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3a7f2f17 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-equal-height-no e-con e-parent\" data-id=\"3a7f2f17\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-410ae879 elementor-widget elementor-widget-heading\" data-id=\"410ae879\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">4. Optimize your baked goods<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-324f8e19 elementor-widget elementor-widget-image\" data-id=\"324f8e19\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1366\" height=\"768\" src=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website.png\" class=\"attachment-full size-full wp-image-7263\" alt=\"\" srcset=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website.png 1366w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-300x169.png 300w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-1024x576.png 1024w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-768x432.png 768w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c4082 elementor-widget elementor-widget-spacer\" data-id=\"19c4082\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1199b667 elementor-widget elementor-widget-text-editor\" data-id=\"1199b667\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Do you prefer sweeter breakfast choices such as muffins, waffles, and pancakes?\u00a0 If so, making them at home and adding nutrient-dense additives versus opting for store-bought can be a great way to boost nutrition.\u00a0 Simply adding a scoop or two of your favourite protein powder to your recipe can significantly increase your protein intake at breakfast. Other nutrient-dense additives could be ground flax seeds, hemp hearts, chia seeds, and nut or seed butter.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5fadad37 elementor-widget elementor-widget-spacer\" data-id=\"5fadad37\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1d2d6e2 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-equal-height-no e-con e-parent\" data-id=\"1d2d6e2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-564516d elementor-widget elementor-widget-heading\" data-id=\"564516d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">5. Say cheese!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7891766 elementor-widget elementor-widget-image\" data-id=\"7891766\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1366\" height=\"768\" src=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-1.png\" class=\"attachment-full size-full wp-image-7264\" alt=\"\" srcset=\"https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-1.png 1366w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-1-300x169.png 300w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-1-1024x576.png 1024w, https:\/\/kristawilliamsonrd.com\/wp-content\/uploads\/2023\/10\/Original-size-LOGO-1000-\u00d7-500-px-128-x-128-px-Website-1-768x432.png 768w\" sizes=\"(max-width: 1366px) 100vw, 1366px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-241e1a1 elementor-widget elementor-widget-text-editor\" data-id=\"241e1a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Cream cheese doesn&#8217;t have to be the only breakfast cheese choice! Both cottage cheese and ricotta cheese have a couple of things in common.&nbsp; They both pack about 14 grams of protein per half cup and they&#8217;re both delicious! How do they fit with breakfast?<\/p>\n<p>Try mixing ricotta cheese with your scrambled eggs, slab it on your toast, and mix it into your waffle batter, omelet or frittata. Cottage cheese mixes well with scrambled eggs, pairs well with fruit such as peaches, pineapple or watermelon, and goes great in smoothies such as my <a href=\"https:\/\/kristawilliamsonrd.com\/index.php\/2023\/12\/06\/high-protein-strawberry-cheesecake-smoothie\/\">Strawberry Cheesecake smoothie<\/a>!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-35c4e47 elementor-widget elementor-widget-text-editor\" data-id=\"35c4e47\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>They say breakfast is the most important meal of the day and whoever &#8220;they&#8221; are, were right! A protein-packed, balanced breakfast can kickstart your day, help you feel satisfied, and help curb your cravings later in the day!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25d1be1 elementor-widget elementor-widget-spacer\" data-id=\"25d1be1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>They say breakfast is the most important meal of the day and whoever &#8220;they&#8221; are, were right! A protein-packed, balanced breakfast can kickstart your day, help you feel satisfied, and help curb your cravings later in the day!<\/p>\n","protected":false},"author":1,"featured_media":7256,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[],"class_list":["post-6285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"_links":{"self":[{"href":"https:\/\/kristawilliamsonrd.com\/index.php\/wp-json\/wp\/v2\/posts\/6285","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kristawilliamsonrd.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kristawilliamsonrd.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kristawilliamsonrd.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kristawilliamsonrd.com\/index.php\/wp-json\/wp\/v2\/comments?post=6285"}],"version-history":[{"count":0,"href":"https:\/\/kristawilliamsonrd.com\/index.php\/wp-json\/wp\/v2\/posts\/6285\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kristawilliamsonrd.com\/index.php\/wp-json\/wp\/v2\/media\/7256"}],"wp:attachment":[{"href":"https:\/\/kristawilliamsonrd.com\/index.php\/wp-json\/wp\/v2\/media?parent=6285"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kristawilliamsonrd.com\/index.php\/wp-json\/wp\/v2\/categories?post=6285"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kristawilliamsonrd.com\/index.php\/wp-json\/wp\/v2\/tags?post=6285"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}