Boost Your Protein Intake with This Amazing Cottage Cheese Breakfast Wrap
Hey Squadies!
Let's talk about something that's crucial for our health but often overlooked: protein. Most people aren't getting enough of it (Brodie was actually one of those people), and it can cause some serious issues for our bodies and health! But don't worry, I've got a delicious solution to help you start your day right with a high-protein breakfast wrap that's both nutritious and mouth-watering!
The Protein Deficiency Problem
Protein is essential for nearly every function in our bodies. It helps build and repair tissues, produces enzymes and hormones, and is a major component of muscles, skin, and bones. Despite its importance, many of us fall short of the recommended daily intake. Brodie fell into this category after the birth of baby Ashton and over the last 6 months has made increasing her protein intake a massive focus and the changes have been immense! But before we discuss the ways to easily increase your protein intake, I want to talk about some of the consequences of not getting enough protein:
1. Sluggish Metabolism
Protein plays a key role in maintaining a healthy metabolism. It increases the thermic effect of food (TEF), which means your body burns more calories digesting it compared to fats or carbs. When you skimp on protein, your metabolism can slow down, making it harder to maintain or lose weight.
2. Muscle Loss and Weakness
Your muscles need protein to grow and repair. Without enough, you risk muscle wasting, which can lead to weakness, decreased physical performance and a slower metabolism. Over time, this can also contribute to age-related muscle loss, known as sarcopenia.
3. Increased Hunger and Cravings
Protein helps regulate hunger by increasing levels of appetite-reducing hormones. When you don't get enough, you're more likely to feel hungry and experience cravings, especially for unhealthy, high-calorie foods. This can lead to overeating and weight gain.
4. Poor Immune Function
Protein is vital for a healthy immune system. It helps produce antibodies and other immune molecules. A deficiency can weaken your immune response, making you more susceptible to infections and illnesses.
So with that said, the negative impacts of not getting enough protein are pretty clear but how does one go about fixing it? Well, what Brodie and I have been doing is incorporating as much protein into our first meal of the day as possible. This helps in so many ways and by making that first meal high in protein you will become much more likely to hit your daily protein intake.
But what is a high protein meal you ask? Well, the good news is we have one for you today! It’s a high protein cottage cheese breakfast wrap (and don’t worry, even if you don’t like cottage cheese you’ll never be able to tell there’s any in this recipe)!
Introducing the High-Protein Cottage Cheese Breakfast Wrap
This wrap has OVER 40 grams of protein and is a one way ticket to transforming your protein intake and in turn the way you feel on a daily basis!
By turning our cottage cheese into a WRAP we immediately improve the macronutrient breakdown of this meal and up the anty with a who lot more protein!
Here's how you can whip it up:
LEANGREDIENTS:
1 Cup Cottage cheese: A powerhouse of protein and probiotics.
2 eggs (I scrambled mine): Another excellent protein source.
1 cup spinach: Adds a dose of vitamins and minerals.
2 slices Bacon: Because there’s no such thing as a breakfast sandwich without bacon
Avocado: Provides healthy fats and creamy texture.
Everything Bagel Seasoning To taste.
Optional: Hot sauce or sriracha for an extra kick. These are our two favs and they are also low in calories!
LEANSTRUCTIONS:
Place 1 cup of cottage cheese on a baking tray with parchment paper. Make SURE YOU ADD olive oil or baking spray before hand to prevent it from sticking. Flatten and make the shape of a piece of flat bread!
Sprinkle everything bagel seasoning on top of the spread out cottage cheese and then place in the oven for 18-25 minutes (or until crispy) in the oven (Bake at 400).
Cook the scrambled eggs in a non-stick pan until they are just set. Season with a pinch of salt and pepper.
Once cottage cheese wrap is cooked to liking, flip it over, and remove parchment paper. L spread a generous layer of mashed avocado, along with layer fresh spinach, bacon, and scrambled eggs.
Add a little more salt and pepper, and if you like a bit of heat, drizzle some hot sauce or sriracha!
Wrap it up: Fold and slice your breakfast sandwich in half and enjoy your high protein breakfast!
Why This Wrap Rocks
This high-protein cottage cheese breakfast wrap has over 40 grams of protein and is an absolute game-changer. It delivers a solid dose of protein from the cottage cheese and eggs, healthy fats from the avocado, and a wealth of vitamins and minerals from the spinach. Plus, it's quick to make and perfect for busy mornings.
By starting your day with this protein-packed wrap, you'll keep your metabolism humming, support muscle health, stay full longer, and give your immune system a boost. It's a small change that can make a big difference in how you feel and function.
So, give this recipe a try and let me know what you think. Here's to a healthier, stronger, and more energized you!
Happy eating Squadies!