Protein-Packed Breakfasts

Protein-Packed Breakfasts

Quick Question: Did you eat breakfast this morning?

Of all the meals we eat, breakfast gets the least respect.

Here’s what I’m talking about:

  1. Breakfast is the most skipped meal. As many as 25% of us skip it every day!
  2. It’s often an afterthought – or even a problem! Because …
  3. When we do eat it, we want something that’s fast and requires no/little effort.
  4. And it’s even better if we can eat (or drink) our breakfast on the run.

The fact is, there are a LOT of studies investigating whether we even need to eat breakfast in the first place.

However, many of those studies have linked eating breakfast to being healthier.

People who eat breakfast tend to have:

  • Lower levels of LDL (“bad”) cholesterol,
  • Less risk of getting diabetes, heart disease, or being overweight.
  • Better memory and concentration.

But the fact is, researchers don’t know whether all of that is caused by eating breakfast – or whether people who eat breakfast tend to have healthier habits.

Either way, that’s a solid enough reason to eat breakfast! It sets the tone for your entire day.

Remember: It’s the small things that we do every day that add up to big results.

What did YOU have for breakfast this morning!?

My no-fail breakfast choice is LEFTOVERS – from dinner the night before!

I know that might sound weird but during my old contest prep days, I learned that eating a square meal for breakfast kept me feeling fuller longer, gave me plenty of energy, AND helped me avoid cravings later.

Need some new and delicious ideas for breakfast? I thought you might! 🙂

I just released a BRAND NEW recipe book (free!) – The Protein-Packed Breakfasts Recipe Guide. Get your copy here:

Protein-Packed Breakfast Recipes

Make it a great day,


PS: I’m SUPER EXCITED to announce that the Spring Cleaning Challenge is ON! This 4-week transformation challenge will help you FOCUS on cleaning up your diet so that you feel energized, fit, and generally amazing as we head into summer. Yay! I’ll have details about dates, etc. very soon.

Mocha Iced Protein Latte Recipe

Mocha Iced Protein Latte Recipe

Anyone else love their iced coffees and iced lattes? Especially on a hot summer afternoon?

And especially if they’re mocha iced lattes? So yum.

The problem with coffee shop iced lattes and coffees is not only the price, but who knows what’s in them? If you’re not careful, you’ll be ingesting a bunch of unnecessary and potentially harmful sugar, fat, and processed food products (1).

Also, they really don’t do very much for you nutritionally.

That’s why I came up with this iced protein coffee recipe, which you can rev up to make a full-on latte if you want. It lets me enjoy my afternoon treat guilt-free. It’s low in sugar, has a favorable macronutrient profile (fats/carbs/protein), and is pretty darn tasty.

Adding protein not only adds some extra creaminess to this recipe, but protein helps keep your blood sugar stable as well as helping you to stay fuller, longer. Not only that, but if you are trying to lose weight, it’s important to eat an adequate amount of protein so you can maintain your muscle (2).

If you’re staying away from caffeine, this is just as delicious with decaf coffee. You also could make it with a coffee substitute, such as Teeccino or chicory root, although honestly neither of them will impart the true coffee flavor. But they’re close.

Here’s a recipe for a Starbucks-like mocha Frappuccino, revved up with some extra  protein.

I personally like to use Sun Warrior’s plant-based Warrior Blend protein in my beverages.

Mocha Iced Protein Latte
This iced protein coffee is a great afternoon pick-me-up with some muscle-building benefits. You can
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129 calories
9 g
3 g
5 g
14 g
1 g
626 g
78 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 129
Calories from Fat 34
% Daily Value *
Total Fat 5g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 3mg
Sodium 78mg
Total Carbohydrates 9g
Dietary Fiber 3g
Sugars 1g
Protein 14g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1 cup double-strength coffee, cooled
  2. 1 tbsp unsweetened cocoa powder, plus additional cocoa powder for garnish (I like the dutch processed, which is a little milder tasting than regular, more bitter, cocoa powder)
  3. 1 scoop Sun Warrior chocolate protein powder
  4. 1/2 cup unsweetened almond milk
  5. Ice cubes
  1. Mix the cocoa and protein powder into the milk, mixing it as smooth as you can.
  2. Place the coffee mixture into a blender with the ice and blend till smooth.
  1. For a richer coffee taste, freeze cooled coffee in an ice cube tray and use a couple cubes in place of plain ice.
Wendy Fitness Coaching

 Try it and Let me know!

Do you have any recipes or snacks you’d like to see healthy-ed up? Have you created healthier versions of your favorites? I’d love to hear about it. Hit me up!