September 29 marks National Coffee Day, a day when coffee lovers celebrate their daily routine. However, many individuals drink their morning coffee on an empty stomach, which can impact energy levels and appetite throughout the day. Nutrition expert Kellyann Petrucci, MS, ND, emphasizes the importance of pairing coffee with a high-protein breakfast to promote steadier energy and blood sugar levels.
Read More
For those looking to enhance their morning routines, Petrucci recommends several protein-rich foods that can easily be integrated into breakfast.
Eggs paired with avocado are a solid choice, as eggs offer high-quality protein while avocado provides healthy fats and fiber. Together, they help slow digestion and extend feelings of fullness. Two large eggs supply approximately 12 to 13 grams of protein, while half an avocado contributes around 1.5 grams of protein and 5 grams of fiber. Adding whole grain toast can further enhance fiber and complex carbohydrate intake.
Another suggestion is Greek yogurt combined with nuts or seeds. Greek yogurt is a great source of protein, delivering about 20 grams per cup, while nuts and seeds add healthy fats and additional fiber. This combination can help stave off mid-morning hunger.
For those who prefer smoothies, a mix of protein powder, berries, and flax or chia seeds provides a convenient and nutritious option. Most protein powders contain 20 to 25 grams of protein per serving, and incorporating flax or chia seeds adds another 1 to 2 grams of protein as well as 2 to 3 grams of fiber. Using dairy milk for blending can also increase protein content.
This advice highlights simple ways to modify your morning coffee routine to boost energy levels and minimize afternoon cravings.