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Nutrition

Are you getting enough protein in your breakfast and lunch?

Are you getting enough protein in your breakfast and lunch?

How much protein should I consume daily?

The daily needs for protein and essential amino acids vary with life-stage, health status and lifestyle.
Daily protein needs range between 0.8 grams and 2 grams of protein per kilogram of body weight[2][3]

There’s a reason why people talk about breakfast being the most important meal of the day. It restarts our bodies after a long night’s sleep and sets us up for the day. Yet often we choose convenience over nutrition and
reach for a couple of slices of toast or a bowl of cereal for our first meal of the day. While this is certainly quick and easy, it doesn’t always deliver the nutritional value we need – especially when it comes to protein. That’s why we’ve put together some tips and tricks to make it easy for you to get the protein you need in your breakfast and lunch. And all without compromising on taste.

Packed with nutrition

But let’s start with the main question – what is it about protein that makes it so important? In short, proteins are a major nutrient important for maintaining healthy muscles and bone. Most people already know that protein is an important part of a healthy daily diet and that it is found in a wide variety of foods – from almonds to cheese and meat to dark green vegetables. However, making sure it’s an integral part of all daily meals – especially breakfast and lunch – is another matter entirely.

If needed – just add whey

Where to get whey protein

Supermarkets, larger grocery stores, health food stores
Online

For people who dislike meat or do not get sufficient protein from their regular diet, whey protein can play an important role. Whey protein is an ingredient you can use in your home cooking to create delicious meals and snacks with a high protein content. For breakfast and lunch meals that are traditionally less heavy in protein, it’s a great way to increase the protein content.

Whey protein is available in powder form and comes in vanilla, cocoa or strawberry flavours. You can also get a neutral tasting whey protein, which can be added to pretty much anything as it won’t affect the taste.  As whey protein has increased in popularity, it is becoming a staple store cupboard ingredient for many households.

Proteins differ

In recent years, there has been much discussion about the benefits of animal-based protein versus plant protein. While both are excellent sources of protein, animal and dairy-based protein foods offer a complete source of protein as they supply the recommended proportions of all the essential amino acids. Essential amino acids can only be obtained through the diet. If you are unfamiliar with amino acids, these are the components of protein and essential building blocks for the human body. Plant-based proteins are also good sources of amino acids but many of them don’t supply all 9 essential amino acids in the right proportion needed by a human[1].  

If you are concerned that you don’t get enough protein from your diet – you can add whey protein. If this sounds difficult and you need a helping hand to get your creative recipe juices flowing, take a look at these three delicious recipes on the right. They are all designed to help you easily boost your protein intake at breakfast and lunch if needed. Learn how much protein you need.


[1] Amino Acids. 2018 Dec;50(12):1685-1695. doi: 10.1007/s00726-018-2640-5. Epub 2018 Aug 30. “Protein content and amino acid composition of commercially available plant-based protein isolates”. Gorissen SHM1, Crombag JJR1, Senden JMG1, Waterval WAH2, Bierau J2, Verdijk LB1, van Loon LJC3.

[2] Dietary Reference Intakes – IOM

[3] McClave SA, et al. 2016. J Parenter Enteral Nutr. 40(2):159-211.

[4] On www.wheyforliving.com we refer to proteins with the DIAAS score 1 or above as complete proteins