We have seen the ebbs and flows of health and wellness trends over the past couple of decades, but now our society seems to have reached a point where research-backed health trends have stood the test of time. Many are seeing the light that losing weight quickly is not the best way to a healthy body. Quick tricks and gimmicks on how to lose weight have fallen to the side, and now people are gravitating towards sustainable ways to lose weight, gain muscle and ultimately focus on their well-being as a whole, not just the number on the scale.
One new reigning trend is eating a high-protein diet. However, this time, the trend is backed by years of research. Some studies currently recommend that women consume an average of 105 grams of protein and men consume an average of 125 grams daily. Your daily protein amount is, of course, dependent on weight and physical activity during the day. The more calories you burn, the more you need to increase your protein intake.
Women particularly seem to have a more difficult time getting enough protein, while in general, many people do not consume protein in an efficient manner. Multiple studies have shown that there needs to be an even distribution of protein throughout the day, so don’t skip your morning protein!
That leads us to three drink recipes that are an easy way to not only meet your protein goal but also get a head start to reaching it with your morning routine. So, let’s jump in.
High-Protein Coffee
If you can’t live without your morning coffee kick, adding bone broth or a protein supplement to it is an easy way to get in your morning protein quota. We all have a preferred way of drinking our coffee, so make it how you like, then add a cup of bone broth, which could get you almost 10 extra grams of protein. If you already drink coffee with cream or whole milk, that’s another couple of grams to add to your daily intake. You can make hitting your morning protein goal even more effortless by adding a protein powder or even a collagen supplement to your regular coffee.
A quick search on any number of social media platforms will give you some great recipes for high-protein coffee that you can tweak to your liking. We have included one easy recipe below that will have you on your way to making your protein goal a reality.
INGREDIENTS
1 ½ tsp. Instant Coffee
1 cup Chicken Bone Broth
⅛ cup Whole Milk
Cane Sugar or Honey to taste
INSTRUCTIONS
Pour bone broth in small saucepan and put heat to medium-high
Bring bone broth to a boil and pour into mug
Stir in instant coffee until smooth
Use whole milk for extra protein, or go dairy-free with coconut or almond milk
Add sweetener to taste
Let cool for several minutes
Enjoy your 10-12-gram protein coffee
High-Protein Hot Chocolate
During the colder months, it is easy to crave a warm drink to start your day or even as a little pick-me-up in the afternoon or evening. There’s no better way to get in some extra protein than adding bone broth or a protein supplement to your hot chocolate. This is another drink that has taken social media platforms by storm. You can find a quick and delicious high-protein hot chocolate below.
INGREDIENTS
3 tbsp. Unsweetened Cacao Powder
1 cup Bone Broth
2/3 cup Whole Milk
Cane Sugar or Honey to taste
Optional scoop of chocolate protein powder or collagen supplement
INSTRUCTIONS
Pour bone broth and milk in small saucepan and put heat to medium-high
Bring bone broth and milk to a boil and pour into mug
Stir in cacao powder until smooth
Stir in chocolate protein powder or collagen for extra protein
Add in cane sugar or honey to taste
Let cool for several minutes
Enjoy your 10-25-gram protein hot chocolate on a cold winter day
High-Protein Savory Bone Broth Drink
Going straight to the source can sometimes be the best way to get in your early morning protein needs. A simple and savory bone broth drink could do the trick. Not only does one cup of bone broth typically have an average of 9-10 grams of protein, but it is also easy on the gut and can even help improve your gut microbiome.
INGREDIENTS
1 ½ cups Chicken or Beef Bone Broth
⅛ tsp. Garlic Seasoning
Two Fresh Basil Leaves
1-2 Lemon Slices
INSTRUCTIONS
Pour bone broth in small saucepan and put heat to medium-high
Bring bone broth to a boil
Add garlic, basil and lemon and let simmer for 5 minutes
Pour into mug and let cool for several minutes
Enjoy this 15-gram savory protein drink with your breakfast
The best thing about these recipes is it is easy to find healthier substitutes, less expensive substitutes or dairy-free substitutes for most of the ingredients. Add or subtract from these recipes to make it your own and start heading toward your daily protein goal first thing in the morning!
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