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Nutrition tip of the month: Get enough protein at breakfast

A plate with two eggs and saladAre you getting enough protein at breakfast?

Many of us are not. Aim for 20-30 grams of protein at this meal. Not only will this help you feel full throughout the morning, but it will also play a role in maintaining your muscle mass.

Here are 6 protein-packed breakfast ideas.

1. Eggs – Start with 2 large eggs. Whip up some scrambled eggs or an omelet with veggies. Top with about 1/4 cup grated cheese. Pair with a salad (yes, salad for breakfast!) or roll it up in a whole wheat tortilla. 20 grams of protein.

2. Greek Yogurt Bowl – Make your favourite smoothie bowl with 3/4 to 1 cup of Greek yogurt. Sprinkle on a small handful of nuts / granola and your favourite fruit. Easy! 20-30 grams of protein.

3. Grilled Cheese and Ham Sandwich – All you need are 2 slices of whole grain bread + 2 slices of cheese + 2 slices of ham or other lean meat. Done! 20-30 grams of protein.

4. Protein Smoothie – Make your favourite smoothie with high protein milk and / or add a scoop or more of protein powder. Read the nutrition information on the protein powder since they can range from 6 to 30 grams of protein per scoop.

5. Protein Pancakes – Check out your grocery store or online for protein pancake mix.  Team it up with a small glass of fortified soy beverage or milk. 20-30 grams of protein.

6. Creamy Oatmeal – Make a bowl of hot oatmeal with fortified soy beverage or milk instead of water. Stir in a tablespoon of nut butter and top with 1-2 tablespoons of chia seeds, hemp seeds or pumpkin seeds. 20 grams of protein.

What’s your favourite protein-packed breakfast? Let me know in the comments.

Air Fryer Chicken Fajitas

 

Chicken fajitas with red, green and yellow bell peppers

Air Fryer Chicken Fajitas

These are fast and flavourful fajitas! Everyone in the family can assemble their own fajitas by adding their favourite toppings. If you don't have an air fryer, follow the baking instructions.
Course Dinner

Ingredients
  

  • 2 large bell peppers (any colour)
  • 1 lb chicken (about 2 medium chicken breasts or 4-5 boneless skinless chicken thighs)
  • 1 small red onion
  • 4-6 small tortillas (10 inch / 25 cm)
  • optional toppings: guacamole, sour cream, shredded cheese, salsa

Fajita seasoning

  • 1 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1 tsp paprika
  • 3/4 tsp salt
  • 1/2 tsp pepper

Instructions
 

  • Preheat airfryer to 390F for 5 minutes while you prepare the chicken and vegetables.
  • Slice the bell peppers and onion. Pat the chicken dry and slice into strips.
  • Mix the chicken strips with oil in a large bowl. Add the fajita seasoning and mix to coat. Mix in the veggies.
  • Place the chicken and veggie mixture in the air fryer. Air fry for about 15 minutes or until the internal temperature of the chicken is 165F.
  • Serve with your favourite toppings.
  • Baking option: Prepare the chicken and veggies as above. Spread onto a foil-lined baking sheet. Bake at 425F for about 25 minutes or until the internal temperature of the chicken is 165F.
  • Makes 4-6 servings
Keyword air fryer recipes, chicken fajitas, Fajitas

 

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