As mums, we give our energy to everyone else. From early morning wake-ups to the late-night reset and everything in between, it’s easy to let our own nutrition slip. But here’s the truth: how you start your day sets the tone for everything that follows.
If you’re relying on coffee first thing to get by, you’re not alone, but you’re also likely hitting an energy slump by mid-morning. That’s why I’m obsessed with building a protein-rich breakfast routine that actually keeps me going. It fuels my energy, helps curb those sugar cravings, and keeps my brain focused and my body strong.
I’m sharing my favourite high-protein, low-calorie breakfast, a DIY protein ball recipe, and the clean, mum-approved protein brands I trust.
Why Protein is a Must for Mums
Let’s talk about protein—because it’s not just for gym junkies. For mums especially, protein is essential. It helps you:
- Stay full for longer and avoid blood sugar crashes
- Build and maintain lean muscle (especially important postpartum)
- Repair tissue and boost immune function
- Support healthy hair, skin, nails, and even hormone regulation
- Fuel your body for all-day energy
Skipping protein at breakfast can lead to a sluggish start but a well-balanced meal with protein, healthy fats, and fibre? That’s a game-changer.
My Favourite High-Protein, Low-Calorie Breakfast
This recipe is SO easy to make. It’s quick, cheap, and nourishing. I have been making protien oats for months now and its still my favourite breakfast.
Protein Oats Ingredients:
- 40g ripe mashed banana
- 40g quick oats
- Splash of low-fat milk (or a plant-based milk alternative)
- 15g Chief Nutrition Collagen Protein (their chocolate flavour is delicious and they have offered a 10% discount!)
- 5g chia seeds (optional, for added fibre and omega-3s)
Method:
Mix all ingredients in a bowl. Microwave for 1-2 minutes until thick and creamy.
Toppings:
- 100g low-fat natural Greek yoghurt
- 10g natural peanut butter (I use Mayvers brand)
The banana adds natural sweetness, while the oats provide long-lasting energy. The collagen protein gives your body a boost from the inside out, and the yoghurt-peanut butter combo adds creaminess and healthy fats.
Why I Love Chief Nutrition Collagen Protein
Collagen is the most abundant protein in your body, and as we age—or go through pregnancy and postpartum—our natural production declines. This is where supplementation can help.
Chief Nutrition Collagen is one of my absolute favourites because it’s:
- Clean! (no additives, fillers, or artificial sweeteners)
- Hydrolysed for easy absorption
- Australian made
- Tastes amazing
Collagen supports skin elasticity, joint and tendon health, and gut repair—making it ideal for mums juggling physical and emotional demands.
Collagen Protein vs. Whey Protein: Which Is Right for You?
If your goals include increasing lean muscle, enhancing recovery after workouts, or you’re breastfeeding and need a higher calorie/protein intake, whey protein is a brilliant choice.
Unlike collagen, which supports connective tissues, whey is a complete protein—meaning it contains all essential amino acids your body needs for muscle repair.
One of the cleanest whey options out there is Keep It Cleaner Protein Powder:
- Only 5 ingredients
- No added sugar
- High in protein, low in carbs
- Easy to digest
- Created by women, for women
When I am consistent with my gym routine, I add this to my breakfast protein bowl to keep me fuller for longer. You can also add it to smoothies, porridge, pancakes, or even stir into yoghurt for a protein-rich snack.
Note: Keep It Cleaner also has a range of Plant Protein Powders which are made from 100% pumpkin seed for those that prefer a vegan or vegetarian alternative.
On-the-Go Option: Tasti Protein Balls
Some mornings, you’re lucky if you can find clean socks, let alone make breakfast. That’s why I always keep Tasti Protein Balls in the pantry.
- Made with natural ingredients
- No refined sugar
- Available in supermarkets
- Great for lunchboxes or handbags
They’re the perfect low-tox, high-energy snack for mums and kids alike. If you want a sweet fix without the sugar crash, these are a brilliant swap.
DIY Protein Ball Recipe – Just 6 Ingredients
These DIY protein balls are quick to make and perfect for meal prep.
Ingredients:
- 1 cup rolled oats
- 1/2 cup natural peanut butter or almond butter
- 1/4 cup honey
- 1 scoop of protein powder (your choice of collagen or whey)
- 1 tbsp chia seeds or flaxseeds (optional)
Method:
- Mix all ingredients in a bowl until well combined.
- Roll into bite-sized balls and pop in the fridge.
- Store in an airtight container in the fridge for up to 1 week.
Can I Take Protein While Breastfeeding?
Yes, you absolutely can. In fact, you likely need more protein while breastfeeding to support your energy and milk supply.
Stick to clean sources like:
- Chief Nutrition Protein Collagen (great for skin repair)
- Keep It Cleaner Whey Protein Powder (ideal for muscle maintenance)
- Whole food protein like oats, Greek yoghurt, eggs, and legumes
Where to Find These Products
All of the protein brands I’ve mentioned are available in Australia and online:
- Chief Nutrition Collagen Protein (use this link for 10% off!)
- Keep It Cleaner Protein
- Tasti Protein Balls or in Coles/Woolworths
FAQs
Q: Can I just add protein powder to any meal?
Yes. Stir it into oats, blend into smoothies, or bake into muffins and pancakes.
Q: Is collagen or whey better for weight loss?
Both support weight management. Collagen is better for skin and joints, while whey is ideal for muscle maintenance and fat loss.
Q: Can I have both types of protein in one day?
Absolutely. I often use collagen in the morning and whey after a workout.
So with all this information, what can you do to begin adding more protein into your diet? I’d say start small by:
- Trying my favourite protein oats. Adjust to your liking!
- Make protein balls for the week.
- Need a protien powder? Choose clean brands like Chief Nutrition and Keep It Cleaner.
Hope this helps! I’d love to know your thoughts in the comments. Do you have a favourite brand or protein recipe you would like to share?
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