Pack in some protein. Step 28: Small Steps to Big Change Wellness Series

Breakfast used to be a difficult meal for our family, when the coeliac diagnosis first came. Suddenly, all our beloved breakfast meals were out of play and we were left searching for alternatives.

In the beginning days, we did what most people do when their diet becomes restricted, out of necessity or choice; We headed for the processed carbs. GF Brioche breads, GF bagels, GF waffles.  And as delish as they were (and still are!), we soon got tired of the blood sugar roller coaster ride we were all on. My kids were starving again by the time they got to school and after my first class I was borderline hangry.

And then we became friends with protein.

Obviously, protein was no stranger to our diets, but it was certainly not a big player in the breakfast game. Aside from the odd bacon and eggs or omelette at a brunch, we almost never ate protein before lunch.

Step 28 – Pack in some protein before lunchtime

Secret share: before I started my nutrition studies, I used to be a little afraid of protein. I thought it was only a primary concern to body-builders and people who want to bulk up.

I couldn’t have been more wrong

Protein really is the foundation of everything about us. My functional -doctor -crush, Dr Axe, does a fab job at explaining why here, but when we’re not eating enough protein it can result in some of these crappy symptoms:

A sluggish metabolism
Trouble losing weight
Trouble building muscle mass
Low energy levels and fatigue
Poor concentration and trouble learning
Moodiness and mood swings
Muscle, bone and joint pain
Blood sugar changes that can lead to diabetes
Slow wound healing
Low immunity

For our family, eating protein for breakfast and a mid morning snack, sorted out both our energy and concentration levels. Gone were the carb cravings mid morning, and the kids felt full and energetic until their morning snack. It also helped the grouchiness that my littlest person used to struggle with before school.

So your step for this week is to plan to include some high quality protein for breakfast at least 3 times this week. And if you can, add some in for your morning snack.  It doesn’t matter if it’s vegan, veggie or animal sourced protein, just aim for the best you can afford. Your body deserves it 🙂

These egg cups have been a lifesaver for us, as I can make them for breakfast on Sunday, and then keep them in the fridge to grab first thing or for a snack later in the week. Add in some hot sauce and some mashed avocado for a real taste bud party!


Here’s hoping the hangry mornings are behind you.

Much love,

Erin xx

Egg Cups
These little beauties pack in some quality protein, and are great for breakfast or an anytime snack. Get creative with the fillings!
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Prep Time
5 min
Cook Time
20 min
Prep Time
5 min
Cook Time
20 min
  1. Organic Eggs
  2. Coconut oil for greasing the pan
  3. Your Choice of Fillings: chopped broccoli, onion, tomato, sausage, cheese, mushrooms, pepper...anything goes!
  1. Preheat the oven to 200 C
  2. Grease a muffin tin with some coconut oil
  3. Add in a tablespoon worth of filling per muffin hole
  4. Whisk as many eggs as you like (aim for 1 per muffin hole)
  5. Add in some salt and pepper
  6. Pour the whisked eggs over the fillings
  7. Pop in the oven, and cook for 20 mins
  1. Perfect eaten hot or can be kept in an airtight container in the fridge for 3-4 days
Earth to Erin
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