In a number of our newsletters, we’ve highlighted the importance of optimizing protein intake to boost your metabolism, keep you feeling fuller longer, fight cravings, improve carbohydrate metabolism, accelerate fat loss, and build toned, calorie-burning lean muscle.
We’ve also stressed the importance of a balanced protein intake throughout the day—as opposed to the much more commonly practiced “skewed” intake of protein characterized by the majority of protein being eaten at dinner.
In terms of balancing protein intake, we’ve also cited research suggesting at least 30 grams per meal (3 – 4 meals per day) as a starting point. And we’ve also emphasized the need to start the day off right by optimizing protein intake at the first meal of the day (i.e., breakfast).
In a recent study published in the journal Obesity, researchers from the University of Missouri found that, compared to eating a standard high-carb, low-protein breakfast, participants who ate a breakfast including at least 30 grams of high-quality protein ate experienced reduced hunger and cravings, and on average, consumed 400 fewer calories per day. Over the course of 12 weeks, the folks eating a high-protein breakfast lost body fat and improved glycemic control whereas the high-carb group gained fat.
However, in our experience, breakfast is one meal that many of our clients find to be the most challenging to optimize their protein intake. That’s why, today, we’re going to share with you one of our favorite recipes: High-Protein Pancakes.
Unfortunately, restaurant pancakes and store-bought pancake mixes are not only void of protein, they’re also packed with heavily processed and refined carbs (e.g., flours, sugars) and inflammation-promoting refined vegetable oils. Instead, try out this great-tasting recipe packs over 30 grams of protein and is good for your health and your waistline.
- ½ cup oat flour
- 2 scoops high-quality vanilla-flavored protein (providing at least 20 grams of protein)
- ½ cup egg whites, 4 – 6 egg whites, or 2 – 3 whole eggs
- ¼ cup almond milk (unsweetened)
- ¼ cup blueberries (you can sub bananas, poppy seeds, dark chocolate, etc.)
- ½ teaspoon vanilla extract
- Preheat greased skillet on medium heat.
- Mix all ingredients (except blueberries) together.
- Pour half of pancake batter into skillet.
- Add blueberries into pancake batter.
- Cook 2 – 3 minutes per side and flip pancake when you see little bubbles form.
- Optional toppings: blueberries, real maple syrup, sugar-free syrup (no artificial sweeteners), shaved toasted coconut, crushed nuts (e.g., walnuts)
Of course, if you’re a fan of a more traditional breakfast, there’s absolutely nothing wrong with some steak and eggs. That’s a favorite of ours, especially on the weekends when we have time to sit down and enjoy a meal as a family.