It’s funny how you can go through so many different seasons of getting to know what feels good in your body. For a couple of years now, I’ve been really into a high-protein smoothie for breakfast, packed with protein powder and collagen supplements to give me a boost for the day, especially after workouts.
But needs change. I learned that you’re generally encouraged to stop supplement intake one to two weeks prior to a scheduled surgery because certain “natural” ingredients can interfere with anesthesia, healing time, bleeding – and overall outcome. (Realistically, there are so many people who undergo emergency surgery who can’t possibly plan and act ahead like this, and are probably just fine. But I’m trying to be on my best behavior as a patient right now.)
So I’ve cut out my: multivitamin, Vitamin D, plant powders, collagen powder and protein powder for the week. Which means: I needed to switch up breakfast in order to main my preferred morning protein intake and muscle recovery. I fumbled a bit (particularly in the smoothie department), but here are a few easy and quick options (savory and sweet) that I landed on during the week.
Tofu + arugula scramble
For ~20g protein (per 6oz)
Ingredients
2 Blocks firm tofu
1 Shallot
Arugula
Olive oil
Dried oregano flakes
Soy sauce
Make It
Wrap the tofu in towels and place under a heavy object to press the water out, for 10-20 minutes. Then, heat a hefty swirl of olive oil in a large, non-stick pan at medium heat. Roughly chop the shallot and toss into the pan with a few dashes of oregano. Heat for about a minute, stirring occasionally, until the shallot turns translucent.
With your hands, crumble the tofu into the pan. Swirl soy sauce over top, liberally coating the tofu. Cook for about 8 minutes, stirring frequently to prevent burning and to continue breaking up the tofu into crumbles.
When the tofu is mostly browned, throw in a couple of handfuls of arugula. Stir/fold into the tofu crumbles until cooked down and soft.
Chicken + egg scramble
For ~38g protein
Ingredients
1 Egg + 2 egg whites
Handful of greens
3.5 oz Pre-cooked grilled chicken from Trader Joe’s
White vinegar
Olive oil
21 Seasoning Salute from Trader Joe’s
Make It
Too easy. Just heat the olive oil in a non-stick pan, throw in the chicken and vinegar to heat for a minute, then scramble in the remaining ingredients.
Peanut butter + chocolate smoothie
For ~19g protein
Ingredients
1 Frozen banana
1 Handful frozen blueberries
1 tbsp. Peanut butter
1 tbsp. Hemp seeds
1.5c. Soy milk
1 Squirt date syrup (or 1 medjool date)
Dash of cinnamon
2 tbsp. Cocoa powder
Make It
Throw it all into a blender and blend until smooth and milkshake-y.
