Protein and Phase 1
If you’re in Phase 1 and craving more protein, use breakfast as an opportunity to add in lean protein. Typically, clients will attempt to increase their protein intake during snacks, but doing that will only make your glycemic value – the rate of sugar delivery to your body – duller, and you don’t want that. So, start your day strong with a nice lean protein. This is especially important for those doing cardio more than one day a week.
Within 30 minutes of waking, you should be eating breakfast – a grain and fruit, like oatmeal and berries. For additional protein, I suggest adding egg whites to oatmeal and making a pseudo-pancake or heating some turkey bacon, and even some leftover chicken or steak from the night before. See below for vegetable protein options as well.
Animal Protein Options for Phase 1:
Beef: filet, lean ground
Chicken: skinless, boneless white meat
Sausages, nitrate-free: turkey, chicken
Turkey bacon, nitrate-free
Vegetable Protein Options for Phase 1:
Dried or canned beans: adzuki, black, butter, great northern, kidney, Lima, navy, pinto, white
Fava beans, fresh or canned
Oatmeal Pancake Recipe
I like to make the whole box of oats at one sitting and then freeze it in 2 cup portions. This way, I can easily remove them from the freezer and reheat in minutes when doing Phase 1 again. Did you know – you can also cook steel-cut oats overnight in a slow cooker?
1 cup steel-cut oats
Add the oats to 4 cups water in a large bowl. Cover and put in the fridge to soak overnight. The next morning, place the mixture in a saucepan and simmer for approximately 30 minutes. Stir constantly to keep from sticking. When the oats finish cooking, form into a pancake, mixing in desired protein.
Listen to your body, first and foremost; it’s smarter than I can ever hope to be – that’s what I always tell my clients. If you’re craving protein, and you want to add it in, do so at breakfast, and note in a journal what happens to your body — from a weight loss perspective and an energy perspective. Specifically, your body might be telling you that the high glycemic fruits and easy to access carbohydrates are wonderful fuel, but you’re in need of more building blocks found in protein.
Looking for a way to simplify your Phase 1 mornings? My Phase 1 FMD Shake is an all-natural vegan, hypoallergenic, proprietary blend of pea isolate and rice protein. The perfect building blocks for your Phase 1 morning!