3 High Protein Breakfast Ideas

Protein needs are generally increased during chemotherapy treatment, and it can be challenging to meet those requirements. For the general population, the recommendation is 0.8 grams of protein per kilogram of body weight and during cancer treatments, we advise our patients to aim for between 1.0-1.5g/kg of body weight. Protein intake is critical for supporting the immune system, building muscle mass, and healing tissues - all of which is beneficial to overall health and potentially improving cancer outcomes. 
 
When looking at our patient’s diets, the one meal that frequently lacks protein is breakfast as common breakfast foods such as cereals, toast/bread and pancakes contain very limited amounts of protein. Below are 3 unique and delicious high-protein (20-30g) breakfast recipes we recommend giving a try if your protein intake could use a boost.
 
Simple Southwest Tofu Scramble
Scramble ingredients:

• 8 oz extra-firm tofu
• 1-2 Tbsp olive oil
• ¼ red onion, thinly sliced
• ½ red pepper, thinly sliced
• 2 cups kale or spinach, loosely chopped
• 1-2 cups mushrooms, chopped (optional)

Sauce ingredients:

• ½ tsp salt
• ½ tsp garlic powder
• ½ tsp ground cumin
• ¼ tsp chili powder
• ¼ tsp turmeric (optional, but recommended)
• Water to thin

Optional add-ons for serving:

• Sliced avocado or other fruit
• Salsa and/or hot sauce
• Cilantro
• Breakfast potatoes

Instructions: 

1. Pat tofu dry and squeeze out excess water with hands or a clean, absorbent towel.
2. While the tofu is drying on the side, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce.
3. Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion, red pepper and mushrooms. Season with a pinch of salt and pepper and stir. Cook for about 5 minutes, until softened.
4. Add kale or spinach, season with a bit more salt and pepper, and cover to steam for 2 minutes.
5. In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.
6. Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, distributing the sauce. Cook for another 5-7 minutes or until tofu is slightly browned.
7. Serve immediately with the optional add-ons or freeze for up to 1 month, and enjoy! 

Cottage Cheese Breakfast Bowl
Ingredients: 

• ¾ cup cottage cheese
• ¾ cup fresh raspberries, blueberries, and/or blackberries
• ¼ cup kiwi, peeled and sliced
• ¼ cup granola
• 1 tsp chia seeds
• 2 Tbsp granola

Instructions: 

1. Add cottage cheeses to a bowl, top with all ingredients, and enjoy! 

Sweet Potato Frittata
Ingredients (serves 4): 

• ½ small onion, diced
• 1 medium to large sweet potato, diced and roasted
• 3 oz fresh spinach, chopped
• 8 eggs
• ¼ cup coconut milk or any milk of your choosing 
• 1 tsp salt
• ¼ tsp black pepper
• ½ tsp garlic powder
• Examples of additional protein you can add: edamame, kidney beans, lean meat

Instructions: 

1. Preheat oven to 350OF.
2. Whisk together eggs, milk, salt, black pepper and garlic powder until well combined.
3. Heat a large oven safe non-stick skillet over medium heat. When the skillet is hot, add the avocado oil and diced onion. 
4. Once the onion is fragrant, add your additional protein source (cook if needed), roasted sweet potatoes and chopped spinach to the skillet and stir until well combined. 
5. Pour the egg mixture over the veggies and bake for 20-25 minutes until the egg is completely set. Remove from the oven and let cool before serving. Enjoy!