Posted in Breakfast, Healthy Eating

Wellness Wednesday: Protein Rich Breakfast


We’ve all heard that breakfast is the most important meal of the day, but with so many choices and conflicting information, it can be difficult to know what to serve our family.

While cereal or toast may seem easy and convenient, these high-carbohydrate choices lead to elevated blood sugar levels which drop quickly and soon leave us feeling tired and hungry.

Research shows that a breakfast high in protein actually stabilizes blood sugar and prevents hunger for a number of hours.

A protein-rich breakfast has two other significant benefits besides keeping you full longer:

Improved Concentration and Focus –
As we all know, eating breakfast is more than filling the belly and reducing hunger, it’s about nourishing the body and brain. The brain needs amino acids in order to produce neurotransmitters (which are an important part of the brain’s communication system); protein is an excellent source of amino acids. Eating a high-protein breakfast supports brain function and leads to increased alertness throughout the morning.

A protein-rich meal keeps us full much longer than a carbohydrate based one. Staying full helps our minds focus on the task at hand rather than dealing with hunger pains, allowing the brain to function at a higher capacity.

While a breakfast high in protein is beneficial for anyone, it is especially recommended for children with ADD/ADHD .

Weight Control –
A high protein breakfast is satisfying to the body. This satisfied feeling helps reduce cravings and snacking. When we eat foods that have little nutritional value (or not enough fat), we are left unsatisfied. This unsatisfied feeling often leads to excessive cravings and extra snacking as we look for satiety.

It has also been shown that a protein-rich breakfast not only keeps you full during the morning hours, it actually helps sustain fullness throughout the entire day. This means we are more in control of our hunger and therefore our food choices.

Protein Pancakes


1 1/2 cups whole wheat pastry flour
1 cup small curd cottage cheese
4 eggs
1/4 teaspoon sea salt
1/2 tablespoon vanilla
1/2 cup milk
1/4 cup safflower or coconut oil

Prep Day: Add all ingredients to a blender and blend until smooth. Cook as you would regular pancakes (use plenty of butter to grease the pan). Cool and wrap individually. Freeze.

Serve Day: Thaw. Heat in microwave when needed.



I’m a married mother of 3. Who loves living in Minnesota, prep ahead cooking, and couldn’t live without them now. No more worries about the age old question “What’s for Dinner?”. I am also transitioning my family into the slow food and clean eating movement. I believe it’s best if we can eat food in it’s most natural state. I love to share the information I have been gaining through this whole experience. I’m also a trained personal chef. Cooking is a passion and hobby of mine. Hope your are enjoying the content of my blog.

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