What’s not apt to be in your cart or on the menu in coming weeks are eggs. So far the price of a dozen eggs has doubled and prices will continue to rise over the next 9-18 months if you can find them. You will find them missing from restaurant menus and salad bars or huge price hikes as retailers try to cover their costs. Over 46 million birds across the Pacific, Central and Mississippi flyways in 16 states have been infected by Highly Pathogenic Avian Influenza (HPAI) due to an outbreak a few months ago.
According to the Center for Disease Control, the risk of avian influenza virus in humans is very low. While there have been reported cases since 1997, most have resulted from direct contact with infected poultry or surfaces that are contaminated with secretions and excretions from infected birds. Many of these instances have occurred at processing sites during the cleaning and plucking process. You won’t catch the virus from eating fully cooked chicken or eggs.
In the meantime, breakfast remains the most important meal of the day and eggs are nature’s perfect protein. In its absence, an adequate source of protein remains key because it 1) keeps us fuller longer 2) helps stabilize blood sugars and 3) is crucial for cellular repair and growth. Keeping in mind that one egg provides 7 grams of protein, here are breakfast protein alternatives for you to consider:
|Food Item||Grams or Protein|
|2 Tbsp. Peanut||8|
|1 oz. Cheese||7|
|¼ cup Low-Fat Cottage Cheese||7|
|6 oz. Low-Fat Yogurt||9|
|6 oz. Low-Fat Greek Yogurt||13|
|1 cup soy Milk||5|
|1 cup Low-Fat Milk||8|
|1 cup Low-Fat Kefir||12|
|1 oz Turkey Sausage||7|
|½ cup Tofu||10|
|1 oz. Nuts||6|
|3 Tbsp. Chia Seeds||9|
|½ cup Oatmeal with ¼ cup Quinoa||8|
|1 cup Cooked Quinoa||6|
|High Protein Breakfast Cereal||10+|
|High Protein Breakfast Bars||10+|
You can amp up your breakfast protein by making combinations of the above.
Power Cereal: ¾ cup Oatmeal + 1 ¼ cup Skim Milk + 1 chopped Apple + ¼ cup Walnuts = 24 grams
Peanut Butter Banana Smoothie: 2 Tbsp. Peanut Butter + 1 Cup Milk + 1 Banana + 1 Tbsp. Honey = 17 grams protein
If you’re worried about what to use when baking try any of the following egg substitution ideas:
· Mix 1 part chia to 6 parts water. 1 Tbsp. of this gel = 1 egg in cooking. This mixture is safe to store in the refrigerator for up to 1 week.
· 1 tsp. baking powder + 1 Tbsp. liquid + 1 Tbsp. vinegar
· 1 tsp. baking powder + 1 ½ Tbsp. water + 1 ½ Tbsp. oil
· 1 tsp. yeast dissolved in ¼ cup warm water
· 1 packet gelatin + 2 Tbsp. warm water (Mix just prior to use.)
· 1 Tbsp. flaxseed + 3 Tbsp. water
· ¼ cup canola oil
· ¼ cup silken tofu
· ¼ cup mashed banana
· ¼ cup low-fat yogurt
Other than these options, it’s a good time to get to know your local farmer or build a chicken coop!