Want to increase your energy?  Check your daily protein!

Are you starting your day with protein?

 Protein is referred to as the “building blocks of life” and if you are not getting enough that could be the reason you are feeling tired and hungry during the day.

Protein is a macronutrient we need for survival. It’s found in muscle, skin, hair, nails, and virtually every other muscle and tissue. It’s also responsible for building muscle, and immunity, supplying energy, burning fat, and keeping you looking fabulous.

So why are you not getting enough?

You have programmed your brain with habits to reach for caffeine and sugar for energy.

But have you felt the crash?

This is a habit, like so many others, that gives you temporary pleasure because the energy boost doesn’t last. In a few hours, you are looking for that mid-morning pick me up!

person building protein blocks

Win the day when you start with protein!

Have you noticed the bagels, muffins, and donuts that you grab,  give you a sugar rush,  but leave you looking for more sugar or coffee just a few hours?

Starting your day with protein will energize you more than you can imagine.

Protein takes longer to metabolize. It gives you sustainable energy because it slows down your stomach from emptying too fast. That keeps those energy (calories) burning longer, which helps you feel fuller for a longer time.

Most breakfast food, and especially “on the go” foods, are highly processed carbs, as in bagels, cereals, toast, donuts, and muffins. These may be fast and delicious, but it’s more like eating dessert for breakfast. First the sugar rush, and then the crash.

healthy protein shake

Start with a protein shake!

 high sugar breakfast foods

Often breakfast starts with dessert!

You know, eggs, meat, chicken, fish all have protein, but where else can you find it, and how much should you eat?

It’s recommended ½-3/4 grams of protein per lb of weight. So that might sound like a lot, and now you’re wondering how you will make that transition.

If my clients need a quick on the go breakfast I recommend  a protein shake for breakfast.


Energy to jumpstart your day!

Starting your day with a protein shake gives you lots of energy to jumpstart your day, and when you add in the extras like avocado, nut milk, and nuts aka healthy fats and chia, flax seeds, greens, berries aka fiber, 1 shake will keep you full for hours.

But here’s the catch, premade shakes are loaded with sugar, which stops you from all the amazing benefits above.

Find a protein powder, usually, rice or pea protein is recommended over whey. Some people are sensitive to the casein found in whey protein which may cause bloating and gas, and weight gain.

 Be sure to check sugar, look for less than 5 grams, and checked for “added sugars” on the label. Adding in fiber and healthy fats will have your shake be more like a meal, keep you full for hours, taste delicious, and become your super quick on-the-go breakfast.

blender for high protein healthy breakfast smoothie

What about lunch & dinner?



Healthy salad with chicken fillet, purple cabbage, avocado, spinach, tomatoes and nuts. top view.

How about a “not your average salad”?

  • Let’s build it with greens, and veggies.
  • Add protein like chicken, fish, steak. Vegetarians, try chick peas, and quinoa. Add healthy fat, nuts, avocado, and olive oil.
  • Don’t forget the fiber, roasted veggies like sweet potato, squash, cauliflower.

Not a salad fan? How about a bowl?

  • Start with your choice of Protein.
  • Add fiber beans (no, not the boston baked version) or try wild rice
  • Add healthy fats, olive oil, nuts, and seeds.
  • Think of a sandwich with more food than you can squeeze between 2 slices of bread
healthy protein and fiber bowl

Are you ready to kick up your protein?

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