By Derek Howes | Published on September 6, 2017
The Proceedings of Nutrition Society journal found people consuming less than 50g of protein daily had higher bone losses in older age.
Low protein intake slashed production of the hormone IGF-1, which helps metabolise calcium and synthesise muscle. A fist-sized portion of complete protein at every meal equates to powerful bones. This egg casserole with plenty of meat will set you up for the day.
Carbs: 188g | Fat: 99g | Fibre: 15g | Sugar: 3g | Protein: 290g
You’ll Need
(Makes 5)
12 large whole eggs
1 can (10 1/2 ounces) 98% fat free cream of chicken
1/4 cup (2 ounces) milk
1 teaspoon garlic powder
1 1/2 pounds (20 ounces) hash browns (shredded)
3 ounces (85g) bacon bits
1 pound (16 ounces) lean minced turkey or beef
1 chopped red onion
2 cups (224g) fat free cheddar cheese
What to do
1. Mix together the eggs, cream of chicken, milk and garlic seasoning.
2. Coat your slow cooker with non-stick cooking spray.
3. Add in 1/3 of your hash browns, bacon bits, turkey or beef, chopped red onion, and cheddar cheese.
4. Repeat until you have three layers.
5. Pour your mix in, turn your slow cooker on low heat for 6-7 hours.
– READ MORE: The Ideal Lazy Morning Breakfast: Sweet Potato Rostis –
Accredited personal trainer and chef Derek Howes is also known as The Protein Chef.