Packing a Protein Punch at Breakfast

Having a balanced breakfast is important to help maintain your blood sugars – this means filling your plate with good sources of carbohydrate and protein.

Here is why adding protein at breakfast is a good idea:

  • Eating protein foods will not raise your blood sugar.
  • By adding protein to breakfast it can slow the absorption of sugar from your carbohydrates, and help to manage blood sugar spikes.
  • Protein is broken down more slowly by the body than other types of foods, helping you stay full until your next meal.

Protein can be found in foods like meat, poultry, fish, nuts, cheese, eggs, Greek yogurt, tofu and peanut butter.

Examples of balanced breakfasts that include a good source of protein:

  • 1/3 cup large flake oatmeal (measured before cooking) + 1 cup blueberries + ¼ unsalted almonds + 1 cup of 1% milk
  • 1-2 slices of whole grain bread + 1-2 tbsp natural peanut butter + ½ banana sliced
  • 2 eggs + 1 cup mixed vegetables (omelette) + 1 whole grain English muffin + sliced medium apple
  • ¾ cup non-fat, plain Greek yogurt + ½ cup granola cereal + 2 cups sliced strawberries


Assistance provided by Jessica Simons, Dietetic Intern

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