It’s about eating with purpose, and eating for sustainability

When we know what we’re trying to accomplish, it becomes easier to identify what type of food, ingredients, and macronutrients the body needs to achieve it. And the key to making it a reality is making it sustainable in the long term to see the results. The only way I can think of making a diet change sustainable for the long-haul is by making it enjoyable. 

I think forcing ourselves to eat things we don’t enjoy is one of the easiest elements for self sabotage towards any fitness goal. That’s why I decided to focus on a delicious recipe today, to give an example of a meal that aids in a certain goal with the use of high protein, while being enjoyable enough to eat way down the road.

Fitness doesn’t have to be a chore. Remove as many roadblocks to success as possible by making the process as likable as possible. 

Why A High Protein Breakfast?

There are quite a few benefits backing the idea of high protein diets, the main draw being that it’s been found in some studies to be more effective at weight loss than standard protein diets. For example a study on Mexican adults with metabolic syndrome (MeS) found that protein-enriched diets led to greater weight loss results and improved MeS bio markers compared to standard protein diets [1].

The main theory behind high protein dietary success comes down to:

Reducing the amount of dietary carbohydrates, promoting the oxidation of free fatty acids; increasing satiety; and lowering overall energy intake while increasing the energy needed for thermogenesis [1].

– Protein before a workout aids in performance, and protein after workouts enhances protein synthesis. Depending on when you choose to have breakfast (before or after a workout) there are still benefits towards bodily growth and overall performance, but the trick is getting enough in your meal to make a dent in your daily protein intake

A study found that protein pre or post workout had similar effects on all measures of performance [2], suggesting that there are more opportunities to maximize muscular response and growth outside of the narrow post workout anabolic window that’s been preached in fitness culture.

– High protein keeps the body full longer, which reduces overall caloric intake/ aid in weight loss

In a short term study, satiety (fullness) and metabolic rate were examined over a 24-h period in a respiration chamber. They found that satiety was in fact greater in the high- protein group (protein/carbohydrates/fats: 30/60/10% energy) compared to a high-fat group (protein/carbohydrates/fats: 10/30/60% energy). Keep in mind these effects occurred between meals (postprandial) and during meals [3]. 

French Toast Recipe

788 Calories

43g (Protein)

The trick to really great French toast is the bread- you have to choose wisely. My personal favorites are brioche and Texas toast. While both breads have their own flavors (brioche is slightly sweeter), both breads are sliced thick and absorb the French toast batter like a sponge. The thickness means they’re definitely less prone to becoming soggy and falling apart (🤮gross).

Another trick I use to make sure the French toast caramelize perfectly is to cook it the French “pain perdu” style. This is a French method where you cook it with butter AND oil, this ensures that the toast absorbs the butter flavor but cooks evenly in the oil. Before flipping to the other side you also sprinkle the toast with sugar so that it develops a beautiful, sweet, caramelized crust and outer layer. I know my description of the process isn’t very thorough,  but I encourage you to research it more, it’s super quick to learn and well worth your time!

The last tip I’ll give outside of the general recipe deals with the protein. First and foremost- pick a powder that actually tastes good. Nothing ruins a protein shake or protein French toast like nasty vanilla protein! There are a lot of great brands out there, just check the reviews if you don’t already own some.

Now another important point is portioning out how much protein to add to the mix. This will come down to the serving size but it’s also important to consider 2 other things:

-you don’t want to add too much powder to the point that it over-powers the flavor of the dish, BUT

–you do want to add enough to make the meal high in protein

INGREDIENTS

–        2 whole eggs (or 3 egg yolks)

–        1 ½ cups heavy cream or half & half

–        ¼ cup granulated sugar

–        1 tablespoon vanilla extract

–        1 serving cup (1/4 cup) vanilla protein powder

–        A pinch of  kosher salt

–        1 teaspoon cinnamon

–        A pinch of nutmeg

–        A sprinkle of sugar for caramelization

–        Butter for cooking

–        Vegetable oil, for cooking

Banana Cream Frosting

–        1 cup whipped cream 

–        ½ banana

–        1 teaspoon powdered sugar

–        ½ serving cup of protein powder

1. In a medium bowl mix eggs, milk, cinnamon, vanilla, sugar, nutmeg, salt, and protein powder together. Be sure to wick the mixture well until the protein powder is blended evenly into the batter (to prevent clumping).
2. slice 2-4 1 ½ inch thick slices of halls bread (or a bread of your choice) from the loaf. I recommend refrigerating the bread overnight or purchasing it a few days before eating. I find this makes the bread tougher and more absorbent while far less prone to breakage when dipped in the French toast mix.
3. [optional] in another bowl mix together the banana, sugar, whipped cream, and protein powder until it develops a smooth consistency. Refrigerate until ready for use.
4. on a heated medium to large frying pan, combine the butter and oil for cooking. Give the butter time to melt, and once the flame is at a medium heat, begin adding the toast. Take your time and be sure both sides of the bread are evenly coated, but not long enough for the bread to get soggy.
5. after the first flip of the toast, sprinkle a pinch of sugar on top of the cooked side. Repeat this process on the other side when cooked. 
6. once plated drizzle banana cream on top and enjoy!

I hope you all enjoy this recipe and research high protein nutrition to see if it’s the right fit for you. Feel free to tell me what you think of it in the comments, and in the meantime BE WELL!