30 Grams of protein within 30 minutes of waking

While doing my trampoline one morning (great form of exercise that ill go over in another post) I caught a clip of Rachel Ray  who had Tim Ferriss on promoting his NY Times best seller “The Four Hour Body.”

There was one tip that struck me and I have been abiding by it for 3 weeks now. “30 grams of protein within 30 min of waking up.”


1.) “Ferriss says that this is critical because it starts your day off with the right fat burning hormones.  Dr Oz (LOVE him)said that eggs are a safe way to get protein and generally do not increase your cholesterol unless you have a genetic pre-disposition.  Tim Ferriss said that this will also help you not to get a mid-afternoon slump after lunch.  You should always follow how you feel as an indication of how much fat you are burning”

2.) Your body is in a fasting mode when you wake and its initial reaction is to consume muscle first not FAT… so by eating protein you are preventing muscle loss.

And since we all know how much I LOVE sharing good tips, I quickly sent out a mast text to my family with this great information.

This morning I got an email from by Cousin Carly out in Denver:

“Hey, My mom was telling me about the 30 grams of protein within 30 minutes of getting up…i did it this morning but need some ideas on Protein options- I had egg whites, turkey sausage, 1 slice of fat free cheese and 1 slice of wheat toast — but need some other ways to get 30 grams of protein…are their good shakes or drinks out there that aren’t sugary and high in calories?”

So here’s my trick to getting the 30/30 without the calories:

1.) 1 & 1/4 cup of Egg Beaters is 30 grams of protein and under 200 calories- done!

2.) I LOVE choboni greek yogurt (DELICIOUS) its 15 grams of protein and only 140 calories     paired with one serving of almonds (serving size 28 almonds.) Now almonds are high in fat but its GOOD fat, this took me awhile to convince myself of haha. So the caloric intake of breakfast #2 in total is under 300 calories. YUM!

So far thats what I have been doing within 30 or so min of waking and Im really not hungry till like 1230 or 1 and since im not FAMISHED i make better choices at lunch. I also keep a green apple in the fridge to hold me over if I need it (only 80 calories)

You could do protein bars however, they are usually high in calories and sugar and struggle to provide more than say 14 grams of protein.

High Protein + low calories = :)

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