Protein Berry Breakfast Bowl
7 ingredients · 5 minutes· 1 serving
Having a high protein breakfast is key to sustained energy for your busy day, to keep cravings at bay and for building muscle. This Protein Berry Breakfast Bowl will get you 44 grams of protein, 21 grams of carbs and 20 grams of fat within 5 minutes!
There are 2 primary reasons I ask my clients to eat 30g+ of protein within an hour or so of waking:
We all wake up in a catabolic state, meaning your muscle is breaking down to provide your liver with the amino acids it needs so you continue to live. This is the last thing we want in our 30s and beyond. Eating 30g of high quality protein (aka from animals) stops the breakdown and triggers muscle protein synthesis (growth) instead!
For women, our cortisol (stress hormone) peaks ~20 minutes after you wake up. This puts you in sympathetic (fight or flight) mode. And when we eat protein, it signals your body that you are safe, and blunts this response, helping us to reduce stress on the body.
Directions
Blend the cottage cheese, protein powder, blueberries & raspberries until smooth.
Top with the nuts, seeds & nut butter. This is best enjoyed immediately!
Ingredients
½ cup cottage cheese
1 scoop vanilla whey isolate, Schinoussa is my fave!
40g blueberries, frozen
40g raspberries, frozen
1 Tbsp pumpkin seeds
1 Tbsp almond butter
1 tbsp walnuts, chopped
Notes
Switch it Up! - Top with toasted coconut, fresh berries, chopped almonds or pecans, sunflower seeds, hemp seeds, hazelnut or sunflower seed butter.
Add More or Less Calories - Use 0% cottage cheese, reduce the nuts & seeds to reduce the fat. Use higher fat cottage cheese and more nuts and seeds to add calories.
