Here are some ideas:
1. Greek Yogurt Parfait
- Ingredients:
- 1 cup plain Greek yogurt (unsweetened)
- 1 tbsp chia seeds or flaxseeds
- 1/4 cup mixed berries (blueberries, raspberries, or strawberries)
- 1-2 tbsp granola or nuts (almonds, walnuts)
- Honey or maple syrup (optional)
- Protein: Greek yogurt is packed with protein, and chia seeds add some extra fiber and protein as well.
2. Eggs and Avocado on Whole Grain Toast
- Ingredients:
- 2 eggs (scrambled, poached, or fried)
- 1/2 avocado
- 1 slice whole grain or sourdough bread
- Salt, pepper, and chili flakes (optional)
- Protein: Eggs are a complete protein source, and the avocado provides healthy fats to keep you satisfied.
3. Protein Pancakes
- Ingredients:
- 1/2 cup oats
- 1/2 scoop protein powder (vanilla or unflavored)
- 1/2 banana (mashed)
- 1 egg
- 1/4 cup milk (dairy or plant-based)
- Baking powder, cinnamon, and vanilla extract
- Protein: Protein powder and eggs boost the protein content, while oats give you fiber and energy.
4. Tofu Scramble
- Ingredients:
- 1/2 block firm tofu (crumbled)
- 1/2 cup veggies (bell peppers, onions, spinach, mushrooms)
- 1 tbsp olive oil
- Nutritional yeast for flavor
- Salt, pepper, and turmeric for color
- Protein: Tofu is a plant-based protein source, and you can add additional protein with chickpeas or lentils.
5. Cottage Cheese Bowl
- Ingredients:
- 1 cup low-fat cottage cheese
- 1/4 cup sliced almonds or walnuts
- 1/4 cup berries or diced pineapple
- A drizzle of honey or a sprinkle of cinnamon (optional)
- Protein: Cottage cheese is very high in protein, and nuts add some healthy fats and crunch.
6. Smoothie with Protein Powder
- Ingredients:
- 1 scoop protein powder (whey, pea, or hemp)
- 1/2 cup spinach or kale
- 1/2 banana
- 1 tbsp peanut butter or almond butter
- 1 cup unsweetened almond milk (or milk of choice)
- Protein: Protein powder is the star here, and adding peanut butter gives extra protein and healthy fats.
7. Chia Pudding
- Ingredients:
- 3 tbsp chia seeds
- 1 cup unsweetened almond milk (or any milk)
- 1 tsp vanilla extract
- Fresh berries or nuts for topping
- Protein: Chia seeds are a plant-based protein source, and the almond milk adds a little extra protein.
8. Breakfast Burrito
- Ingredients:
- 2 eggs or egg whites
- 1/4 cup black beans (cooked)
- 1/4 avocado
- 1 whole wheat tortilla
- Salsa, cheese (optional)
- Protein: Eggs and black beans provide a great protein combo, while the avocado adds healthy fats.
9. Quinoa Porridge
- Ingredients:
- 1/2 cup cooked quinoa
- 1 cup milk or almond milk
- Cinnamon, vanilla extract, and a pinch of salt
- Top with nuts or berries
- Protein: Quinoa is a complete protein, making it a fantastic choice for a filling breakfast.
10. Smoked Salmon and Cream Cheese Bagel
Protein: Smoked salmon is high in protein and omega-3 fatty acids.
Ingredients:
1 whole grain bagel or English muffin
2 oz smoked salmon
1-2 tbsp cream cheese or cottage cheese
Capers, red onion, and dill for garnish
