recipe: protein parfait
Starting your day with adequate protein isn't just about checking a nutrition box - it's absolutely crucial for blood sugar balance, sustained energy, and hormone optimization. Research shows that getting 20-30 grams of protein at breakfast can make a remarkable difference in how you feel throughout your day. Unfortunately, many common breakfast foods like cereal, toast, or pastries are loaded with carbohydrates and severely lacking in this essential macronutrient.'
When you skip protein at breakfast, you're more likely to experience energy crashes, sugar cravings, and that dreaded mid-morning slump. Getting enough protein first thing helps stabilize your blood glucose levels, which is key for maintaining steady energy and mental clarity. Think of it like rolling hills rather than steep peaks and valleys - we want those blood sugar levels to have gentle fluctuations rather than dramatic spikes and crashes. That's why I encourage all my clients to aim for 20-30 grams of protein with their morning meal. This might seem like a lot at first, but with the right recipes and planning, it's absolutely achievable - and your body will thank you for it!
Protein isn't just crucial for day-to-day energy - it's a cornerstone of healthy aging and longevity. Protein provides the building blocks for bones, muscles, connective tissue, and even your hair. It forms important chemical messengers like neurotransmitters in your brain, hormones in your gut, and antibodies in your immune system. Every enzyme that controls chemical reactions in your body is made up of proteins. As we age, our protein needs actually increase, yet many people tend to consume less protein as they get older. Symptoms of protein deficiency can include fatigue, muscle wasting, dull or brittle hair, and mood issues - all things we want to avoid on our journey to optimal health.
recipe: my protein parfait
This is my favorite breakfast as of late. All the health benefits of a protein shake without any of the annoyance of having to wash a blender. This is a quick, easy, and delicious way to get in that 30 grams of protein in the morning.
LAYER ONE: PROTEIN POWDER + PSYLLIUM + WATER
2 scoops protein powder of choice (my favorite is Ora Organic’s So Lean & So Clean vanilla or unflavored)
2 Tbsp grass-fed collagen (Vital Proteins Collagen Peptides)
1 Tbsp organic psyllium husk (Organic India)
Add enough water and stir to make a mousse-like texture
LAYER TWO: YOGURT
Unsweetened, dairy-free options:
Forager Project (unsweetened plain or vanilla bean)
If you do okay with dairy, opt for grass-fed Greek yogurt for even more protein!
LAYER THREE: TOPPINGS
I use frozen organic blueberries, unsweetened toasted coconut flakes, and a drizzle of nut butter or tahini (Soom is the best and, in my opinion, only tahini). Other great options would be nuts, seeds, cacao nibs … add whatever you love!
MACRONUTRIENT BREAKDOWN
Calories: 450
Protein: 37 grams (!!)
Carbs: 26 grams
Fiber: 8 grams
Fat: 24 grams
