Your breakfast has the power to determine how productive your day can be. This is why many make sure to eat as much as possible at the start of the day. Unfortunately, some people are still hungry after a heavy breakfast. If this is you, you may need to switch your first meal of the day to a high-protein breakfast.
Protein is your metabolism’s best friend; it provides a stable, long-lasting fuel that keeps your body energized all day long. A protein-rich breakfast in particular ensures that you are ready for whatever the day has in store for you. Try adding these composed meals to the start of your day for an instant boost in productivity.
1. Greek Yogurt Berry Explosion
Greek yogurt is made by fermenting yogurt before straining it. The result is a thicker yogurt with plenty of it higher protein content. Greek yogurt is rich in probiotics and vitamins, both of which are essential components for a healthy lifestyle. It’s also incredibly easy to consume and perfect for lazy days when making breakfast feels like climbing a mountain.
Toppings are highly recommended to enrich the taste of Greek yogurt. Add mixed berries, chopped walnuts and a drizzle of honey to the yogurt. Moreover, adding a tablespoon of flaxseed adds extra fiber and omega-3 fatty acids to the already protein-rich breakfast.
2. Protein-rich vegetarian scramble
Eggs are one of the best sources of protein for breakfast. One egg can contain maximum seven grams of protein. In fact, proteins are nothing more than pure proteins. Many people choose to leave out the yolk and just use the egg white, but that can get boring very quickly. This vegetarian egg scramble keeps eggs interesting enough that you’ll never get tired of them!
Fry the diced peppers, onions and spinach until cooked and golden brown. When done, add two beaten eggs, along with an extra egg white, and stir everything together. Top it off with some grated cheese and herbs, and voila, a vegetarian scramble! To make it easier, you can chop the vegetables you need in advance and store them in the refrigerator so you can use them throughout the week.
3. Chocolate peanut butter smoothie
We know what you’re thinking, chocolate for breakfast? The truth is that some chocolate, especially dark, isn’t that bad for your health if you eat it in moderation. There are now also several chocolate protein powders available that taste even better than regular chocolate.
Mix together one scoop of chocolate protein powder, one tablespoon of peanut butter, half a banana and one cup of unsweetened almond milk. Adding ice makes it the perfect fresh smoothie for the summer. This smoothie is better for your body than any energy drink and will keep you running smoothly until lunch.
4. Savory overnight oats
Oats are rich in proteins, fiber and minerals. These overnight oats are best known for their weight management benefits. A light, protein-rich breakfast, such as oats, is among the best choices for low-calorie early morning meals.
Before going to bed, mix some oatmeal with Greek yogurt and a beaten egg. After letting it sit overnight, microwave it for 90 seconds in the morning. To make it extra tasty, add some avocado on top.
5. Avocado toast has become high in protein
Avocado toast makes for incredibly tasty snacks. But there is an easy way to turn this snack into a protein-rich breakfast. All you need are a few accessible ingredients that are probably already in your kitchen.
Mash your avocado with lime juice and red pepper flakes and spread it over whole wheat bread. Boil as many eggs as you want to add to the toast. Top the toast with sliced boiled eggs and sprinkle some hemp hearts on top. A simple avocado toast is now a complete breakfast!
6. Quinoa Power Bowl
Quinoa is one of those meals packed with protein, but surprisingly low in calories. The appeal of quinoa is that it usually makes a great meal for any time of day, breakfast, lunch or even dinner.
Quinoa is best cooked in a low-sodium vegetable stock. Add fried mushrooms, a soft-boiled egg and fresh herbs to the cooked quinoa. Sprinkle it all with tahini mixed with lemon juice for a more Middle Eastern flavor.
7. Ricotta Pancakes
No cheese tastes as light, airy and fresh as ricotta. The spicy taste makes it a refreshing start to a lazy morning. You’ll find yourself preparing these fluffy ricotta pancakes every Sunday as a protein-packed power meal.
To make these pancakes, whisk together ricotta, eggs, and a touch of vanilla extract. Do not overmix the batter. The lumps provide a better texture. Cook the batter in batches, just like regular pancakes. Serve them with fresh berries, some powdered sugar and maple syrup.
8. Wrap with smoked salmon
Can’t find a salmon bagel for the morning? Don’t worry, because these wraps resemble a fancy bagel shop meal, but are much more portable. If you’re running late and need a quick snack before running to the office, this wrap is the way to go.
Spread the seasoned cream cheese on a whole wheat tortilla. Add smoked salmon, cucumber slices and fresh dill. Roll it up before cutting it in half to make it easier to eat. If you run out of fresh salmon, canned salmon is just as delicious!
9. High protein tofu scrambled eggs
A plant-based diet doesn’t have to mean missing out on all your protein. There are plenty of other non-meat-eating ways to ensure your body gets enough nutrients. A delicious protein alternative to beef is vegetable tofu.
Crumble extra firm tofu before frying with turmeric, garlic and nutritional yeast. Add your favorite sautéed vegetables along with a dash of plant-based milk. Season the scramble to your own taste with salt, pepper and herbs. Adding a dash of soy sauce can really improve the overall flavor.
10. High-Protein Chia Protein Pudding
One serving of chia seeds alone can be enough five grams of protein. It is one of the best plant-based protein sources with extra nutrients and antioxidants. If you eat chia seeds, make sure you add them to a base or soak them first. It may be too tough to consume them raw.
Beat the chia seeds with your favorite milk, a scoop of a flavored protein powder and some maple syrup. Make sure you stir it well to avoid lumps. Place it in the refrigerator overnight so that it is thick and creamy in the morning. You can add sliced almonds and fresh fruits to it if you eat it for breakfast.
Conclusion
Making a protein-rich breakfast every morning is not as difficult as it sounds. None of these recipes are too complicated to make. The key is to keep it real instead of making something fancy every day.
If you have trouble making breakfast, prepare it the night before. Many of these recipes can be made and left overnight. You can simply have your protein-rich breakfast first thing in the morning. Providing your body with high-quality protein from the start can help you make better choices throughout the day.
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