Your breakfast has the power to dictate how productive your day can be. This is why many make sure to eat as much as they can at the start of the day. Unfortunately, some still feel hungry after a heavy breakfast. If this is you, it may mean you need to transform your first meal of the day into a high-protein breakfast.
Protein is your metabolism’s best friend; it provides steady, long-lasting fuel that keeps your body energized throughout the day. A high-protein breakfast in particular will have you ready to face whatever the day throws at you. Try adding these curated meals to the start of your day for an instant boost to productivity.
1. Greek Yogurt Berry Blast
Greek yogurt is made by fermenting yogurt before straining it. The result is a thicker yogurt with much 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 where making breakfast feels like climbing a mountain.
Toppings are highly recommended to add to the taste of Greek yogurt. Add mixed berries, chopped walnuts, and a drizzle of honey to the yogurt. Additionally, adding a tablespoon of flaxseed adds extra fiber and omega-3s to the already-protein-rich breakfast.Â
2. High-Protein Veggie Scramble
Eggs are one of the best sources of protein for breakfast. A single egg can contain up to seven grams of protein. Even better, egg whites are nothing but pure protein. Many people opt to leave out the yolk and have only the egg white, but that can get boring really quickly. This veggie egg scramble will keep eggs interesting enough so that you never grow tired of them!Â
Sauté diced bell peppers, onions, and spinach until tender and golden. Once done, add two beaten eggs, along with an additional egg white, and scramble it all together. Top it off with some shredded cheese and herbs, and voila, a veggie scramble! To make it easier, you can pre-chop the veggies you’ll need beforehand and store them in the fridge to use throughout the week.Â
3. Chocolate Peanut Butter Smoothie
We know what you’re thinking, chocolate for breakfast? The truth is, some chocolate, especially dark, is actually not half bad for your health if eaten in moderation. There are also several chocolate protein powders now readily available that taste even better than plain chocolate.Â
Blend 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 chilly smoothie for summer. This smoothie is better for your body than any energy drink and will keep you running smoothly until lunch.Â
4. Savory Overnight Oats
Oats are rich in protein, fiber, and minerals. These overnight oats are best known for their weight-management benefits. Light, high-protein breakfasts, such as oats, are among the best choices for low-calorie early morning meals.
Mix some rolled oats with Greek yogurt and a beaten egg before going to sleep. After letting it sit overnight, microwave it for 90 seconds in the morning. To make the look extra delicious, add some avocado on top.
5. Avocado Toast turned High-Protein
Avocado toasts make for some amazingly tasty snacks. But there’s an easy way to turn this snack into a high-protein 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, then spread it on whole-grain bread. Boil as many eggs as you’d like to add to the toast. Top the toast with sliced boiled eggs and sprinkle in some hemp hearts. A simple avocado toast is now a full breakfast!
6. Quinoa Power Bowl
Quinoa is one of those meals filled to the brim with protein but surprisingly light on calories. The appeal of quinoa is that it’s usually a great meal for any time of the day, breakfast, lunch, or even dinner.Â
Quinoa is best cooked in low-sodium vegetable broth. Add sauteed mushrooms, a soft-boiled egg, and fresh herbs to the cooked quinoa. Drizzle it all with tahini mixed with lemon juice for a more Middle Eastern taste.Â
7. Ricotta Pancakes
No cheese tastes as light, fluffy, and fresh as ricotta does. Its punchy flavour makes it a refreshing start to a lazy morning. You’ll find yourself whisking up these fluffy ricotta pancakes every Sunday as a high-protein power meal.
To make these pancakes, whisk together ricotta, eggs, and a touch of vanilla extract. Don’t overmix the batter. The lumps create a better texture. Cook the batter in parts just like regular pancakes. Serve them with fresh berries, some powdered sugar, and maple syrup.Â
8. Smoked Salmon Wrap
Can’t find a salmon bagel for the morning? Don’t worry, because these wraps are similar to a fancy bagel shop meal but much more portable. If you’re running late and need a quick snack before running to the office, this wrap is your best bet.Â
Spread herbed cream cheese on a whole wheat tortilla. Add smoked salmon, cucumber slices, and fresh dill. Roll it up before slicing it in half to make it easier to eat. If you’re out of fresh salmon, canned salmon is just as good!Â
9. Tofu Scrambled High-Protein
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 plant-based tofu.
Crumble extra-firm tofu before sauteing it with turmeric, garlic, and nutritional yeast. Add your favourite sauteed vegetables along with a splash of plant-based milk. Season the scramble according to your liking with salt, pepper, and herbs. Adding a dash of soy sauce can really improve the overall flavour.Â
10. High-Protein Chia Protein Pudding
One serving of chia seeds alone can have up to five grams of protein. It’s one of the best plant sources of protein with additional nutrients and antioxidants. When eating chia seeds, make sure to add them to a base or alternatively soak them first. Consuming them raw may be too rough on your stomach.
Whisk chia seeds with your favourite milk, a scoop of any flavored protein powder, and some maple syrup. Make sure to stir it well to prevent any lumps. Refrigerate it overnight so it’s thick and creamy in the morning. You can add sliced almonds and fresh fruits on top when having it for breakfast.Â
Conclusion
Making a high-protein breakfast every morning isn’t as difficult as it sounds. None of these recipes are overly complicated to make. The key is to keep it realistic instead of trying to make something fancy every day.Â
If you struggle with making breakfast, prep the night before. Many of these recipes can be made and left overnight. You can simply grab your high-protein breakfast first thing in the morning. Fueling your body with quality protein from the start sets you up for better choices throughout the day.
