Ask Leah! The Ingles Dietitian

Sponsored: Add some PROTEIN to your breakfast

Sponsored: Add some PROTEIN to your breakfast

While most people in the U.S. consume enough protein during the day, we often load it into our lunch and dinner meals instead of spreading it out throughout the whole day.

Are you eating any sources of protein at breakfast or are you just consuming carbohydrates like bread/toast, hot or cold cereals, and fruit or fruit smoothies? Do your lunches and dinners have large servings of protein rich foods like meat, chicken, fish, tofu/soy, or eggs?  Downsizing (but not eliminating) the amount of protein you eat for lunch and dinner and relocating some of those servings and calories from protein to your breakfast meal can help make you more satisfied and control between meal cravings.

  • One large egg = 6 grams of protein (78 calories)
  • 2 TBSP peanut butter = 8g protein (188 calories)
  • 3/4 c plain Greek yogurt =16g protein (170 calories) – variable depending on brand
  • 1 oz walnuts = 4g protein (185 calories)
  • 1 oz pecans = 3g protein (196 calories) 
  • 1/2c tofu = 10g protein (94 calories) 
  • 2 links breakfast sausage = 9g protein (150 calories) – variable depending on brand/maker 

Leah McGrath, RDN, LDN

Ingles Markets Corporate Dietitian


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