3 ways to get 30g of protein in the morning

Protein Pancake
June 10, 2022
3 ways to get 30g of protein in the morning
Chiropractor Keswick

Protein Pancake

1 cup egg whites

1 scoop protein powder

1 cup oats

2tsp cinnamon

Mix all ingredients in a blender, and cook on a stove top. This yielded two extremely large pancakes, but could have easily been made into 6 smaller ones. 

Macros per pancake:

300 cal

38g carbs

4.5g fat

30g protein

8g fibre

Egg Omelette

1 cup egg whites

1 egg

Veggies to taste (consider these macro freebies)

This made one HUGE omelette! It kept me full for about 4 hours after I finished it. I added spinach + red peppers to this omelette,  topped it with both salsa and hot sauce. 

Macros per omelette:

187 cal

0 carbs

5g fat

32g protein

Protein Shake

1.5 scoop protein powder (I use a pea protein)

1/2 cup blueberries

handful of spinach

water + ice cubes to your desired thickness

I like to eat my smoothies with a spoon, so I usually do about a cup of water with 4-6 ice cubes in my vitamix.

Try it out and see how it works for you!

- Dr. Alli

Dr. Alli is co-woner & chiropractor of ANCHOR in Georgina, ON. She takes a holistic approach with her patients - addressing their physical + nutritional needs to live a thriving life.

Macros per shake

172 cals

19g carbs

2g fat

31 g protein

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