This challenge will encourage you to consume more protein earlier in the day. If you’re a “Can I have mocha latte and bagel?” girl and the morning crew at Starbucks knows you by name, this will be a challenge for you. If you are the “I’m never hungry in the morning” person, this will be a challenge for you. If you don’t know what protein is, this will be a challenge for you.

Your assignment: Consume at least 20 grams of protein by 10am every morning for 4 mornings. There are no restrictions. I don’t care what else you eat with it or whether or not you use a fork. You have six days to complete this challenge.

I’m going to give a tiny bit of help and let you know the protein content of popular items. This list is not exhaustive so I expect you to do research to find other items that will help you win this challenge.

How much protein is in that?
1 egg 6g
1 scoop whey protein 10-22g (depending on brand)
1 cup black beans 14g
1 tbsp almond butter 3g
1 chicken breast 20-40g (depending on size)
1 plain greek yogurt 15g
1 lowfat cottage cheese 14g
1 dannon yogurt 5g

If you need incentive to step up your protein game, here:

  • The recommend daily allowance for protein is 7 grams per 20 pounds. Therefore, a 140lb person needs at least 50 grams of protein per day.
  • Proteins are long chains fashioned from building blocks called amino acids. Because our bodies are constantly making new proteins and because we don’t store amino acids as we do fats, we need a daily supply of protein.
  • High-protein foods slow the movement of food from the stomach to the intestine. Slower stomach emptying means you feel full for longer.
  • Protein’s steady effect on blood sugar avoids the steep rise in blood sugar and the harsh fall that comes after eating rapidly digested carbohydrates like white bread and cookies.

Do you eat plenty of protein? Tell me how. Share your meals so others can get ideas.




Jennifer · 12/24/2011 at 12:30 pm

Getting the 20g of protein in…need to start snapping photos!

Shannon · 12/23/2011 at 9:43 pm

I think I’m getting just about 20g by 10am each morning. I eat oatmeal for breakfast every morning at work, so between that and the milk I drink, I’m good. By noon, I’ll probably have another 20g because I love Chobani so I have that for a snack plus low fat string cheese. If I have a protein shake, that’s another 21g. Adding it up makes me feel a lot better.

Stacy · 12/23/2011 at 4:27 pm

This challenge was hard but i did it. I have a challenge of eating breakfast. This helped me get on track. i thought i didn’t have time but actually it was quicker than i thought. Happy Holidays!!

Tiffany M. · 12/23/2011 at 12:48 pm

I get my morning protein from egg whites and turkey bacon… and sometimes a protein shake made with milk. I’m learning to get through the taste of Greek yogurt by adding fruit to it.

Dena · 12/22/2011 at 7:59 am

I usually get a greek yogurt in, but I’ll start drinking that morning shake again! And I’ll boul some eggs for a quick grab of protein!!

Stacy · 12/21/2011 at 5:38 pm

I have only eaten egg whites with bell peppers and spinach. Since I’m vegetarian i also added morning star breakfast sausages which gives me an add’l 10 grams of protein. yeah for me body.

Tommy Avent · 12/21/2011 at 5:22 pm

Alright Angel,
I’ll step up to the challenge of 30g of protein before 10am. Also, I will not just eat 3 of the sausage patties. I’ll mix it up. My family may hate you and me though….remember….Beans, beans good for the heart…or Beans, beans the magical fruit…..

Quynn · 12/21/2011 at 4:14 pm

ok so today I had scrambled eggs, turkey bacon, in a whole wheat tortilla and a smoothie with strawberries, blueberries, banana, soy milk, and orange juice

Hollywood · 12/21/2011 at 12:57 pm

This is new territory for me. I’ll have to give this some thought and get back.

Slomo · 12/21/2011 at 11:00 am

Salad with black beans and lean steak. Yep, for breakfast.

Nancy · 12/21/2011 at 10:59 am

1 protein/spinach shake, 1 almond butter sandwich on thin sliced whole wheat bread, 1 orange and 1 small slice of almond poppy seed cake. These holiday goodies are killing me!!!

Angel · 12/21/2011 at 10:40 am

@Tommy. I forgot to tell you that I want you to aim for 30g. Get on it and report back.

seejanesweat · 12/21/2011 at 9:58 am

One boiled egg and a protein shake for total of 23 grams of proteinbefore 10 am.

Tommy Avent · 12/21/2011 at 8:14 am

Yes, finally I win. Two Morning Star meatless sausage patties. 80 cal/patty, 3 carbs/patty, and 10g protein per patty. They taste great as well.
I can’t take credit for this item. I have to ‘fess up. Angel had a post about this about 6 months ago and got me hooked. BTW…the Morning Star meatless chicken patties and chicken nuggets are pretty awesome too.

Jennifer · 12/20/2011 at 5:39 pm

I’m thinking chicken breakfast burritos, ham/egg scrambles, greek yogurt with a boiled egg or smoothies with protein powder will help me on this challenge!

Angel · 12/20/2011 at 4:17 pm

@FVR. Good job. Until you got to the massive bowl of cereal. I don’t anyone eating a massive bowl of cereal!

FVR · 12/20/2011 at 1:52 pm

Greek yogurt and one egg with low-fat cheese on half of a whole-wheat bagel, baby!!! Or one massive bowl of Kashi GoLean!

Danielle · 12/20/2011 at 11:48 am

Yaay! I get my 24 grams of protein by 8 am everyday. I WIN!!! 🙂 *happy dance*

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