Maybe your wondering why this would be a high protein breakfast combo? All you see is an egg, which everyone knows has protein. Of course the amount of protein depends on the size of the egg. A large egg has 6.29 grams of protein, a medium egg has 5.54 grams, and a small egg has 4.65 grams of protein. The protein is shared between the egg white and the yolk.
While we have the coffee going, let me explain more why this is a high protein breakfast. One cup of raw spinach has only 1 gram of protein, but when it’s cooked it has 7.6 grams. The protein in spinach though is not a complete protein, meaning it does not supply all 9 essential amino acids like as a complete source of protein would. Amino acids are the building blocks of proteins, and there are more than 20 different amino acids.
So now that’s were the egg comes in. An egg with its protein provides all of the amino acids you need in your diet. Our bodies need amino acids, as they are building blocks, making all the cells and tissues found inside of us.
But please don’t through your egg yolk out and only be content with an egg white omelet. The yolk contains 90% of the calcium, iron, phosphorus, zinc, and vitamins B-6 and B-12.
Our featured breakfast –High Protein Egg-Spinach Combo- has 9 grams of protein, which will carry you right up to lunch, with no snaking on junk food before. The spinach provides fiber and with its protein as well as the eggs, your digestion time is slowed and your blood glucose doesn’t spike, giving you energy for a longer period of time.
Now for our featured breakfast and here is what you will need.
1 large egg
3 tablespoons extra virgin olive oil
2 garlic cloves, minced
8 baby spinach leaves
4 cherry tomatoes, sliced in half
1/4 cup jack cheese, shredded
Heat a small frying pan with the olive oil over medium heat. Add garlic and saute, 1 to 2 minutes. Next add the tomatoes and saute 1 minute more. Now add the spinach leaves, then crack open the egg over the other ingredients in the pan. Next top with the jack cheese, which adds a few grams more of protein.
Now place a lid over the frying pan and cook for 1 minute.
Plate and enjoy with your fresh cup of brewed coffee (or your favorite morning beverage).
Please don’t skip breakfast. Read our article –How Important is Breakfast for You– (FREE e-book provided).
What Others are Saying About Protein and Breakfast: