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Begin Counting Your Protein

Updated: Jan 11

The news on the street [in nutrition circles] is that we are NOT getting adequate protein, especially at breakfast. So how can we make this happen?

I have some ideas that will help you increase your protein, feel satisfied, have more energy and even sleep better.

The Best Way to Eat More Protein is to Make Sure it's On Your Plate!

When we include high-protein foods at breakfast, we are assured of feeling more satisfied, experience less cravings, retain muscle mass, and have stable energy throughout the day.

A good goal is to aim for at least 25-30 grams of protein at each meal.

Put protein on your breakfast plate first, then add other foods like sautéed spinach, beet greens, or zucchini.

These veggies provide so many important nutrients and fiber that we all need.

Think Savory, Not Sweet for Breakfast.

Most breakfast foods lack adequate protein, and are high in starchy carbohydrates that rapidly turn to sugar.

When we eat this way, we will experience a quick boost in energy followed by a drop, because our body balances our glucose with a surge of insulin. This mechanism is very effective, yet soon we will experience a need to eat again as our blood sugar drops.

This is NOT a one and done process, because our typical diet of lots of starchy carbohydrates and sugars propels us on a roller coaster of needing to eat all day long.

Our symptoms of; fatigue, low energy, weight gain, foggy brain, and poor sleep can be traced to this problem of too little protein, too much quick carby foods, low fiber diet along with the regular need to signal insulin to take care of our blood sugar levels.


Easy Egg Cups

These yummy egg cups are a great make-ahead breakfast. Doube the recipe so that there's always a delicious and satisfying meal ready in minutes! Store in refrigerator or freezer for the week ahead and get off the sugar roller coaster.


  • 2 tbsp coconut oil or butter, plus more to grease cups.

  • 2 1/2 cups baby spinach

  • 2/3 cups chopped mushrooms

  • 1/4 tsp. garlic powder

  • 12 large eggs

  • minced chives or parsley

  • salt & pepper


  1. Preheat oven to 375 degrees.

  2. Lightly grease muffin cups [silicon cups work really well]

  3. In large skilet, melt butter or coconut oil over medium heat. Add spinach, mushrooms and garlic powder.

  4. Cook until spinach and mushrooms become soft, 1-2 minutes.

  5. Transfer mixture to a sieve over a bowl to drain excess liquid.

  6. Place 2 tsp. vegetable mixture into each muffin well.

  7. Crack 1 egg on top of veggies. Sprinkle with salt & pepper and chives or parsley.

  8. Bake for 12+ minutes, until eggs are cooked to your desired doneness.

  9. Remove from oven, gently run a spatula around edge of each cup to release from pan.

  10. Serve warm with chili oil, pesto or salsa.

Makes 4-6 servings [depending on what other protein sources you're eating]

Prep time: 15 minutes/ Cook time: 12+ minutes


Silicon muffin cups are a game-changer! The cups release really well.

Add crumbled bacon, chopped sausage, sun-dried tomatoes - the combos are endless.

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