Are you anything like me? I find myself having a very difficult time getting the nourishment my body needs, whether it’s because I am so busy there’s just no time for a nutritious meal, or because the morning starts so early and nothing sounds appetizing, especially protein. Then in the evenings, I’m so hungry that I probably eat more than I should in a short time. I think, ” I deserve a sweet treat for all the work I’ve done today.” Do you have this type of relationship with food? It’s not necessarily that I’m eating poorly; when I do eat, it’s not bad food… most of the time (sly smile). It is just that I don’t think I’m getting the nutrition my body needs, so… what can I do about it?
Embark with me as I research the most efficient, Easy ways to get the right amount of protein and necessary nutrients into my daily diet, creating a good meal-planning routine without all the hassle. Hopefully, you can benefit from this as well, and we can correctly prepare our bodies with the fuel they need to glorify God with each day.
The importance of protein and calorie intake
Protein is super important for the body. Protein is a building block in the body. It aids in wound healing, injury recovery, and building muscle. It is also vital for hormone production and reproductive health. Though we have a bit of a problem with excessive caloric intake in the US. I would argue that many people also struggle with a calorie deficit. I know I was not getting in enough calories throughout the day. So many people skip breakfast, maybe snack for lunch, and then have a huge meal for dinner, and this seems like it should not be the case.
We should make sure we are eating throughout the day. Our calories (depending on what they are) give us energy and fuel for our bodies, so we are not fatigued and can move and think well. We need protein, fats, and carbohydrates to function well.
Oh the morning
Are you a morning person? I think I’m a morning person on days that I don’t work, but on days I work, I catch myself with heavy eyes, many yawns, and a lack of appetite. I’ll open up my refrigerator door just to feel nauseated. Nothing sounds good, but I know I need to eat something, especially before I drink my coffee, but what can I eat?
Here are some tips and easy recipe ideas for a well-nourished morning.
Premade French toast that’s been placed in the freezer that you can pop out, put into a toaster, Panini press, or even in the oven. You can also microwave it if you’re into that this one’s a good option for the sake that it is not only a carbohydrate that you can add maybe some sweetener too like syrup but it also has egg and if you add anything else like milk that will be a good benefit so that your blood sugar blood glucose does not spike.
When you pair a carbohydrate with a protein, you’ll have a steadier glucose. I also like to make pancakes ahead of time. Another way to add protein to your French toast or pancakes is to put a dollop of cottage cheese on top of it – I think this is delicious and really cuts down on the sweet factor while increasing protein intake.
Another option would be pre-made and thrown in the freezer: biscuits or English breakfast muffins. Some recipes include ingredients like Greek yogurt in the actual dough, which can also increase your protein intake. If you didn’t want to do a regular biscuit dough, you could always do a sourdough English breakfast muffin or just sourdough bread. This type of bread also has evidence of supporting glycemic control, making it easier for your body to process, so your blood glucose doesn’t spike from the Carbohydrate.
You can build premade breakfast sandwiches with your choice of sausage, bacon, or ham. Add egg and cheese. I like to mix eggs, peppers, onions, seasonings, spinach, and cottage cheese (for extra protein) in a bowl, or whatever you want. Mix it up and pour into a greased muffin pan, or, for even easier cleanup, throw it into a baking dish. Once it is cooked, cut it into squares to put on your biscuits or English muffins. You can also make breakfast burritos this way. Put them in a freezer bag and in the morning, take one out and throw it in your oven, air fryer, or microwave.
Oat based
Protein oatmeal, so you make your oatmeal with raw rolled oats. I like to add some PB fit powdered peanut butter, which has 8 grams of protein in it, as well as a scoop of my protein that adds 28 grams of protein. I use the Transparent lab brand, which contains only five clean ingredients. We’ve used the chocolate flavor, which is really yummy. I also add some cinnamon, and if you want, you can always add additional things like some maple syrup, honey, or brown sugar, but I like it how it is; it’s sweet enough with the protein powder. I like to slice up a banana and put that on top.
I’ve also tried overnight oats in years past. You can do this by pouring rolled raw oats into a small mason jar. Add in brown sugar, cinnamon, protein powder, really whatever you want. Add fruit – I used to like doing blueberries. What I did next was fill the rest with your milk, just right above the oatmeal, slightly covering it, and then throw it in the fridge. Leave it overnight and “wala”. Utilize it within a week. Recently, I have preferred the hot oatmeal just because it tastes good in the morning instead of something cold.
Drinks on-the-go
Maybe you are one of those people who have tried it, you say, “Kati, I’ve tried it all, and I just cannot eat in the morning. It’s too early. Everything sounds gross. When I do eat I feel sick.” If that’s you, I have heard from other people that one of the best things to do is just to load your coffee or tea with collagen powder or protein powder. This will help to get some protein in.
There’s one collagen powder that I like to use. I call it my “cow collagen powder” because there are cows on the front of it, but it is grass-fed collagen powder that you just add a scoop to your coffee, and I can’t taste it that much, but it is 10g of protein. I don’t think it makes a big difference to the taste, but I am sure it does to my body.
Honestly, I think the collagen makes my coffee more creamy, and I like it. It also gives me reason to feel good. It’s a little placebo, knowing that my hair, skin, and nails are being a little more nourished, so that’s still an option if you just can’t do the food. You can always add that to your coffee, and that will be beneficial.
Bumps in the road
You can also put protein powder in your coffee, if you can handle it. Sometimes I can, sometimes I can’t. The only thing with this, though, is that there is a chance for you to experience what I did one morning. Story time 🙂 When I was running behind, I wanted to have protein in my coffee, so I put a scoop in. I did not realize my coffee was too hot, and it was as if my protein powder curdled in my cup. I tried to recover it by skimming out the protein clumps, but to no avail; my cup of joe was too long gone to save. Since I couldn’t come back from that, and I was already running too far behind to make another cup of coffee, I had to go without my coffee that day. Sad day. Learn from my mistakes haha
Protein shakes/Smoothies
Recently, I have made a smoothie that tastes closer to ice cream to me, so yummy. Y’all, I am a country cook, I measure with my heart, not usually with measuring spoons, haha. But I take our Ninja blender and put in some frozen bananas and strawberries. Some Greek yogurt, then a scoop of protein powder and collagen. Some milk and a dash of cinnamon. Easy peasy. For y’all who want a measurement, I probably do about a cup for the fruit, yogurt, and milk.
Here are just some simple-ish ideas I am going to try to get a better routine of eating before coffee and supplying my body with the nutrition it needs before we hit the ground running on our busy, usually stressful days.
Update: I couldn’t believe what a difference it makes to eat protein in the morning before my coffee. It definitely fueled my day better, helped me to wake up, and not have as bad an afternoon slump. The only thing is I struggle with being disciplined in it, I will do really well one week but not the next. Have grace towards yourself and keep pushing forward. Consistency takes time; just keep making the choice to strive for better. If you liked this post, maybe check out this one. I will link it here: https://wonderfullymade-kmk.com/how-to-balance-blood-glucose/
The True Sustainer
Lord, as much as we need food to fuel our days, we need you more. You are the bread of life, the true sustainer. Please help us want to be good stewards of our bodies, for no other reason than your glory alone. As Jim Elliot said, ” with the ultimate end that of presenting a more useful body as a living sacrifice.” May our focus always be on you and how we can present our lives as a living sacrifice for you to use as you will. You are such a great Father, and we love you! In your glorious name I pray. To you be all glory and honor, Amen!