Let's face it, mornings are often a chaotic dash to get out the door. Fitting in a healthy breakfast can feel like an impossible feat. But what if a simple change – prioritising protein – could transform your mornings?
Research by Dr. Heather Leidy suggests a protein-packed breakfast can be a game-changer. It can jumpstart your metabolism, influence healthier choices throughout the day, and even support muscle building/maintenance goals. Aiming for 40-50 grams of high-quality protein in your first meal breaks your overnight fast and helps your body build and maintain lean muscle while promoting fat loss.
Here in this blog are 7 high-protein breakfast ideas that are perfect for busy schedules.
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7 High Protein Breakfasts
TIP: Need something "on the go"? I always keep a protein shake and boiled eggs on hand for a quick and protein-rich breakfast on the move.
Sautéed Turkey, Pepper and Black Beans
1 serving | 20 min
Ingredients:
- 170g Turkey Mince
- ½ cup diced onion
- 1 clove garlic, minced
- 1 cup of peppers (red, green or yellow), sliced
- ½ cup cooked black beans
- 1 tsp avocado or olive oil for sauteing on a medium heat
- Season with salt and pepper, to taste
Macros (Approx.):
- Protein: 50g
- Carbs: 25g
- Fat: 14g
- Calories: ~417 calories
Directions:
- Heat the oil in a medium frying pan over medium high heat. Add the turkey, onions, garlic, and peppers and cook until the mince is cooked through and veggies are soft.
- Stir in the black beans, seasonings, and lemon juice, and stir until heated through.
- Season with salt and pepper, and serve.
Notes:
- Need more flavour? Add cumin, dried sage, 1tbsp lemon juice
Protein-boosted Pancakes and Greek Yogurt with Raspberries
2 servings | 15 mins
Ingredients:
- 2 Bananas (ripe)
- 4 Eggs (medium)
- Vanilla or Chocolate Protein Powder (we used a plant-based powder)
- Coconut Oil
Serve with:
- ½ Greek Yogurt
- ½ cup Raspberries
Macros (Approx. per serving):
- Protein: 33g (+6g with yoghurt/raspberries)
- Carbs: 29g (+15g)
- Fat: 17g (+11.8g)
- Calories: ~394 (+187)
Directions:
- In a large bowl, mash the bananas. Then add in the eggs and protein powder. Mix well until a batter forms.
- Melt coconut oil in a large skillet over medium heat. Once hot, pour pancake batter into the skillet, about 1/4 cup at a time. Cook each side for about two to three minutes or until browned.
Steak, Spinach and Eggs
1 serving | 20 min
Ingredients:
- 170g Lean Beef Steak (Approximately 40g protein)
- 3 large Whole Eggs (Approximately 18g protein)
- Seasoning: Salt, pepper, herbs
Macros (Approx.):
- Protein: 60g
- Carbs: 1g
- Fat: 18g
- Calories: ~540 calories
Blueberry & Cottage Cheese Oatmeal
1 serving | 15 mins
Ingredients:
- ¼ cup Porridge Oats (Dry)
- 1 cup Cottage Cheese
- ¼ cup Vanilla Protein Powder
- ¼ cup Frozen Blueberries
Macros (Approx.):
- Protein: 45g
- Carbs: 27g
- Fat: 11g
- Calories: ~388 calories
Directions:
- Cook the oats according to package directions.
- Mix the cottage cheese and protein powder together in a bowl. Add the cooked oats and stir well. Top with the blueberries and enjoy!
Notes:
- Need more flavour? Add maple syrup, cinnamon, peanut butter and/or cacao powder. Cacao nibs, hemp seeds, walnuts and/or pumpkin seeds.
Steak & Sweet Potato Egg Muffins
4 servings (roughly 3 muffins) | 45 mins
Ingredients:
- 2 tsps Avocado or Olive Oil
- 450g Flat Iron / Top Sirloin Steak
- 12 Egg (whisked)
- 1 Sweet Potato (medium, chopped into small cubes)
- Sea Salt & Black Pepper (to taste)
Macros (Approx.):
- Protein: 42g
- Carbs: 8g
- Fat: 33g
- Calories: ~505 calories
Directions:
- Preheat the oven to 375°F (190°C). Line a muffin tray with paper liners or use a silicone tray.
- Heat the oil in a pan over medium heat. Add the steak and cook for five minutes on each side, or until desired doneness. Slice into small pieces.
- Add the eggs, steak, sweet potato, salt, and pepper to a bowl. Stir to combine.
Divide the mixture evenly between muffin cups.
- Bake in the oven for 30 minutes, or until they have risen and started to brown on the top.
Notes:
- Refrigerate in an airtight container for up to three days. Freeze for up to three months.
- Add onion, garlic, spinach, and/or mushrooms.
Mushroom and Spinach Omelette
1 serving | 10 mins
Ingredients:
- ¼ teaspoon olive oil
- ½ cup sliced mushrooms
- 2 cups baby spinach
- 1 clove garlic, minced
- 2 eggs, beaten
- Sea salt and fresh ground pepper, to taste
Serve with:
- 1 cup cottage cheese
- 1 cup sliced strawberries
Macros (Approx. per serving):
- Protein: 44g
- Carbs: 18g
- Fat: 13g
- Calories: ~364
Directions:
- Heat the oil in a small skillet over medium low heat. Add the veggies and saute until soft. Add the eggs and cook for a minute until the edges are set. Lift the edges carefully and let the liquid flow underneath the edges.
- When eggs are done, slide onto a plate, and serve with the berries and cottage cheese.
Smoked Salmon and Scrambled Eggs
1 serving | 5 mins
Ingredients:
- 1/2 tablespoon unsalted butter
- 50g Smoked salmon
- 2 Eggs
- Dill
- 2 cups of spinach or any leafy greens, chopped
Macros (Approx. per serving):
- Protein: 24.6g
- Carbs: 1g
- Fat: 17.5g
- Calories: ~263
Directions:
- Sauté the smoked salmon - Melt butter in a small non-stick skillet over medium heat. Add smoked salmon and cook until almost heated through.
- Scramble the eggs - Crack in eggs and scramble by gently scraping a spatula down the middle and sides of the non-stick skillet to mix and cook the eggs evenly. Sprinkle in salt and dill.
- Serve on a bed of leafy greens.
Notes:
- Need more flavour?
- Cream – add 1-2 tablespoons of heavy cream and whisk in with the eggs before adding to the non-skillet pan
- Water – add 1 tablespoon of water to the eggs and scramble before cooking in the skillet - makes them fluffyer.
- Cream/Goat cheese – add 15g of soften cubed cream cheese for silky eggs
References
[1] https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21185
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