NutraChamps Blog

Tag: protein

  • 7 Incredible and Easy Protein Packed Breakfast Recipes!

    7 Incredible and Easy Protein Packed Breakfast Recipes!

    Do you struggle to come up with breakfast ideas to keep you satiated and full? Are you looking for an energy boost from the food you’re eating in the morning rather than feeling lethargic and bogged down? Well look no further, we’ve compiled 7 delicious protein-packed breakfast recipes which are healthy and satisfying. Eating enough protein in the morning not only boosts energy but it also helps to regulate your appetite all day long! 

    Here are some yummy breakfast recipes you’ll definitely want to try out:

    PBJ Breakfast Parfait

    PB&J a classic combo that never gets old.. In this PBJ breakfast parfait you’ll get to pair some protein packed yogurt alongside crunchy peanut butter, a homemade berry chia jam, and some granola. This salivating combo will not only keep you full until lunchtime but it will also be reminiscent of those childhood days of enjoying a peanut butter & jelly sandwich. 

    Tip: Make these parfaits ahead of time and store them in the fridge for a quick grab-n-go breakfast! 

    Sweet + Savory Cottage Cheese Breakfast Bowl

    In the past year, cottage cheese has made a great comeback. Going from a type of cheese that many didn’t talk about to a popular commodity for high protein snacks, meals, and desserts. One of the reasons cottage cheese is a great dietary choice is because it’s lower in calories and high in protein. Cottage cheese is also a great source of calcium! In this recipe, cottage cheese is the base and paired alongside toppings that have a sweet option and a savory option. This breakfast option is a light and healthy way to get your morning protein!

    Southwest Tofu Scramble

    Vegan or not, this southwest tofu scramble is a tasty egg alternative loaded with spices, onion, bell pepper, and kale! Just 8 ounces of this tofu scramble provides a whopping 20 grams of protein. This tofu scramble isn’t just a great source of protein but also hosts a variety of health benefits including Vitamin A, Vitamin C, and Calcium. You’re going to love how simple it is to whip up this breakfast in the morning, pair this tofu scramble alongside breakfast potatoes or a slice of sourdough bread and you’re set!

    Breakfast Protein Bites

    This breakfast option is perfect to make ahead as a grab-n-go option throughout the week or as meal prep! They’re made in a 12 cup muffin pan and contain a secret ingredient, collagen peptides powder! These bites are also made with eggs, veggies, and two different kinds of cheese! Quick, easy, tasty, and protein-packed. Not to mention, sneaking the collagen powder in there is quite genius for getting extra benefits for hair, skin, and nails!

    Protein Baked Oatmeal

    Who says oatmeal has to be boring? This recipe definitely proves that it doesn’t have to be! You’re going to love this recipe if you feel like having “dessert” for breakfast. With ingredients such as old fashioned rolled oats, vanilla protein powder, eggs, maple syrup as sweetener, fresh blueberries, and other on-hand pantry items. This delicious baked oatmeal contains 17 grams of protein per serving! Top it by drizzling some nut butter like peanut butter or almond butter and you’re set. 

    Halloumi Breakfast Sandwich

    This recipe is a twist on a classic egg breakfast sandwich that you’re going to love…adding Halloumi cheese! The entire sandwich is a total of 20 grams of protein all together. Halloumi cheese is semi-soft and has a stretchy and rubbery texture. This cheese has origins rooted in Mediterranean culture and is made from sheep or goat’s milk. It does tend to be quite salty so make sure to limit the salt on all of the other ingredients you are pairing it with in this sandwich. Nonetheless, it’s a delicious combo you’re sure to love and enjoy! 

    Carrot Cake Oatmeal

    You won’t believe just how much this oatmeal tastes like carrot cake, it’s literally dessert for breakfast except healthy! The spices and warming factor from the cinnamon makes it so comforting and it also contains the addition of peanut butter and cottage cheese for extra protein. This oatmeal will be sure to leave you full, satiated, and ready to take on anything in your day with energy!

    Getting enough protein for breakfast doesn’t need to be boring, with these flavorful and creative breakfast recipes you’re going to go to bed looking forward to the breakfast you’ll have in the morning!

    What did you think of these recipes? Which one would you try first? Let us know in our comments below!

  • The Best Forms of Plant-Based Protein

    The Best Forms of Plant-Based Protein

    There’s a common misconception that floats around in our world about plant-based eaters, that misconception is all about protein. “Are they getting enough protein?” “They must be protein deficient!” “All they eat is tofu and grass.” These are some common stereotypes that people think about vegans, vegetarians, and those just looking to adopt a more plant-based way of eating. The truth is, all of these stereotypes couldn’t be further from the truth. 

    Getting an adequate amount of protein and feeling satiated is not only 100% possible on a plant-based diet, it actually has many health benefits. If you think about it this way, plenty of the strongest animals in our world including gorillas, cows, and elephants consume plants! It’s possible to thrive, feel good, and be strong on a plant-based diet if you know what you’re doing and where to get your protein from.

    In this article we are going to break down some of the best forms of plant-based protein.

    How much protein do we need?

    Before we dive into the different kinds of plant-based protein sources that are available, we wanted to share some information about how much protein we actually need in our diets. Proteins contain amino acids that our body needs for a number of important functions. Amino acids from protein help to repair and build muscle, make hormones, and so much more! Protein does so much but it also helps us to feel full and satisfied. That being said, how much protein should we be consuming on a daily basis to feel our best?

    The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight.*

    This number is also dependant on how active your lifestyle is and what your fitness goals are. We always recommend speaking with a dietician or nutritionist to determine what number is best for your body type.

    Best Plant-Based Protein Sources

    Tofu, tempeh, and edamame

    Although these three sources of protein might look quite different, they all originate from soybeans, which are a complete protein source. They provide all the essential amino acids the body needs.

    Edamame are immature soybeans, vibrant green in colour and usually prepared through steaming or boiling. Edamame has Asian origins but is now thoroughly enjoyed by many around the world. Edamame is not just a fantastic source of protein (17 grams per cup) but it is also rich in fibre, antioxidants, and other vitamins. 

    Tofu is made from soybean curds. It’s widely used in a variety of dishes and comes in many different forms such as silken, soft, medium, firm, and extra firm. One cup of tofu contains 20 grams of protein! There are so many delicious and nutritious ways to use tofu, whether it’s a tofu scramble for breakfast, a stir fry for lunch, or even grilled tofu for dinner. 

    Tempeh is an interesting way of consuming soybeans. Tempeh is fermented and actually contains more protein than tofu because it contains the whole soybean. Tempeh has a strong, nutty taste and can easily absorb different flavors from marination or recipes it’s cooked with. Since tempeh can be bitter we recommend steaming it before use!

    Lentils

    Another great source of plant-based protein are lentils! Lentils have an incredible amount of health benefits, from being rich in dietary fibre, to aiding digestion, and even being an excellent source of iron! Lentils also contain plant chemicals called polyphenols which are shown to have antioxidant activity. 

    There are a few different types of lentils including yellow lentils, red lentils, brown, and green. They can be used in so many different ways such as an addition to soups, stews, salads, tacos, and so much more!

    Hemp seeds

    Where do we even begin with hemp seeds? They’re incredibly nutritious! Hemp seeds are the seed from the hemp plant. Each seed is small but mighty in benefits such as healthy fats, minerals, and protein. 

    Just 2-3 tablespoons of hemp seeds contain 11 grams of protein, making it an excellent choice for a topping on salads, smoothies, and oatmeal. 

    Hemp seeds are also rich in the essential fatty acids omega-6 and omega-3. They’re also a great source of Vitamin E, potassium, sodium, magnesium, iron, and zinc.

    Green peas

    Another way to sneak in some more awesome protein to a plant-based diet is green peas. Each cup of green peas contains 9 grams of protein which is even higher than a cup of dairy milk. 

    Green peas are also rich in fibre, folate, maganese, Vitamin A, K, and C. 

    You can add green peas to soups, salads, pasta dishes, and so much more!

    While these are some great plant-based protein options to get you started, there are plenty more where that came from! Eating plant-based and getting enough protein and nutrients isn’t hard to do, as long as you’re prepared. If you’re looking to incorporate more of these into your diet we highly recommend checking out some of these websites below for recipe inspiration:

    www.pickuplimes.com

    rainbowplantlife.com

    cookieandkate.com

     

  • The Zinc Connection: How This Mineral Affects Your Body

    The Zinc Connection: How This Mineral Affects Your Body

    Oh hey there, health enthusiasts! This article is going to talk about a micronutrient that’s small in size but plays a significant role in keeping our bodies healthy – zinc! You may have heard of zinc as a supplement, but did you know that it’s actually found in various food sources too?

    Let’s dive into the importance of zinc, what foods you can find it in, and why supplementing with it might be essential.

    The Lowdown on Zinc:

    Zinc is a mineral that’s vital for our immune system, wound healing, and cell growth and division. It’s also essential for our senses of taste and smell. In fact, a zinc deficiency can lead to impaired taste and smell, delayed wound healing, hair loss, and even infertility. So, getting enough zinc in our diet is crucial!

    Food Sources of Zinc:

    Luckily, zinc can be found in a wide variety of foods, including:

    1. Meat: Beef, pork, and chicken are excellent sources of zinc. Just one serving of beef provides about 7 milligrams of zinc, which is nearly half of the recommended daily intake for adult men.

    2. Seafood: Oysters are the richest source of zinc, with just six medium-sized oysters providing over 30 milligrams of zinc! Other seafood sources of zinc include crab, lobster, and shrimp.

    3. Dairy: Milk and cheese contain small amounts of zinc, but they can still contribute to your daily intake. Some dairy products are also fortified with zinc.

    4. Legumes: Beans, lentils, and chickpeas are plant-based sources of zinc. Vegetarians and vegans can rely on legumes to meet their daily zinc needs.

    5. Nuts and seeds: Cashews, almonds, pumpkin seeds, and hemp seeds are good sources of zinc. They’re also rich in other nutrients like magnesium and healthy fats.

    Supplementing with Zinc:

    While getting enough zinc through food is ideal, some people may benefit from taking a zinc supplement. For example, vegetarians and vegans may have a harder time meeting their daily zinc needs through food alone, as plant-based sources of zinc aren’t as well absorbed by the body as animal-based sources. Additionally, athletes, pregnant women, and older adults may need more zinc than the average person.

    NutraChamps has a few different zinc supplements to choose from, including a liquid zinc supplement that can be added to your favorite beverage, a zinc+ liquid supplement that’s highly absorbable, and zinc gummies that are delicious and perfect for supporting your immune system during cold and flu season.

    So there you have it, folks – the importance of zinc, where to find it in your diet, and why supplementing with it might be beneficial. Whether you choose to get your zinc from food or supplements, make sure you’re getting enough of this important micronutrient to support your health and wellbeing. And if you’re in the market for a high-quality zinc supplement, NutraChamps has got you covered!