The typical American diet consists of a skewed protein distribution: About 10 grams of daily protein intake at breakfast, followed by 20 grams at lunch and then 60 grams at dinner. That’s because most of us take our protein in the form of a meat-based dinner, right? This is a concept that is ingrained in our culinary routine.
But research shows this is not the best way to consume protein. More optimally for absorption and energy production, protein consumption should more evenly distributed – say, 30 grams at breakfast, then 30 at lunch and again at dinner. The problem: It’s hard enough to get many people to eat breakfast at all, let alone a meal that contains protein. A bagel or a bowl of cereal doesn’t do it.
Enter the Egg. The average large egg provides 13% of the amount of high-quality protein needed daily, along with just 72 calories. This protein helps provide satiety to make breakfast last through the morning, perhaps reducing the urge to snack before lunch. High protein intake is important to promote muscle growth and development.
At Shopping for Health 2014, we enjoyed a delicious breakfast with several egg dishes. One example of a portable, protein rich breakfast for a busy morning: Stuff a biscuit or bagel with scrambled eggs, ham and cheese! Or, keep hard boiled eggs in the fridge and eat with a piece of toast and a small cup of fruit.