A high protein breakfast is the most important meal of the day, but with busy lives it can be hard to make eating in the morning a priority. Whether you’re a busy student, or working a full-time job, it is important to start your day off right. Having groggy mornings can make it a struggle to want to put effort into whipping up a meal, or telling yourself you’ll eat later, but then get so hungry you overeat. It is well known that protein helps build muscle, but incorporating protein into your breakfast can also leave your body feeling fuller longer and maintaining a healthy diet. Higher levels of protein in your day can also aide weight-loss when paired with a nutritional diet and exercise.
1. Berry and Granola Greek Yogurt Parfait
In a bowl, combine 8 ounces of Dannon Light & Fit Vanilla Greek Yogurt with a cup of mixed berries and 1/3 cup of Nature Valleys Protein Granola. Top the parfait with a dash of cinnamon and a drizzle of honey for some extra sweetness. Greek Yogurt is a great source of protein. Dannon Light & Fit Vanilla Greek Yogurt contains 18 grams of protein per 8 ounces, which is the serving. Greek yogurt is typically thicker than normal yogurt, making it a bit more filling too. Most brands of yogurt carry more than one flavor, so if vanilla isn’t for you, there are options such as strawberry, peach, chocolate and much more. Maybe you aren’t craving such a sweet taste in the morning, then most brands will carry an original Greek plain flavor. Next, a variety of berries will make this breakfast even sweeter! Strawberries, blueberries and raspberries are great add ins to make this yogurt into a meal. Other fruit such as bananas or mangos would also taste great in a yogurt parfait. Being busy doesn’t mean breakfast should be hard, so whatever fruits you have can work! Nature Valleys Protein Granola has a variety of flavors such as “oats & honey”, “oats ‘n dark chocolate”, and “cranberry almond”. Granola will add some crunch into your parfait, as well as some extra protein. Nature Valleys Protein Granola contains between 10-14 grams of protein per serving. Finishing off the yogurt parfait with some honey and cinnamon is always a tasty choice, but don’t worry if you want it just how it is!
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2. Protein Pancakes and Berries
Pancakes always seem like the ideal breakfast, but when they lack essential nutrients, it makes it hard to go through with making them. An easy protein packed recipe is Kodiak Cakes, protein powder (optional), 1 egg, water, berries and sugar-free syrup. In a bowl, whisk together any flavor of the flapjack and waffle mix from Kodiak Cakes with your choice of protein powder. Buttermilk Kodiak Cakes with vanilla protein powder tastes amazing. Only add the protein powder if you want some extra protein in your meal, otherwise it still tastes delicious without! After mixing in the dry ingredients add an egg for some more protein and to make your pancakes fluffier! Once the egg is mixed, add as much water as needed until you get the pancake consistency of your liking. A single egg contains typically 7 grams of protein, while the Kodiak Cakes contain around 14 grams of protein per serving. The protein powder grams can vary on which brand you use. Adding the protein powder can help you stay full longer and also increase the density of the meal. Once your mix is stirred well and there are no clumps, you can cook your pancakes. Another option is to use a waffle maker, the recipe stays the same, so either would work. After the pancakes are done cooking then its time to add whatever berries you would like and also sugar-free syrup. Sugar-free syrup is a great alternative to regular syrup because maple syrup can be really high in calories and in sugar. Most sugar-free syrups are between 15-25 calories per serving, rather than 200 calories per serving. This recipe allows for you to indulge in the deliciousness, without overindulging in the calories.
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3. Veggie Omelet with Mozzarella
Craving a hearty meal for breakfast? Then this veggie omelet could be your new go to. First, you’ll need 5 eggs. Now, maybe that seems like way too much for you, but don’t worry 4 of the eggs you will just use the whites. In a bowl crack 1 whole egg and 4 egg whites, and then whisk them together. The eggs are your main source of protein with a total of about 20 grams. Then add in a handful of spinach, cut up mushrooms and green onion. Adding in vegetables will make this meal denser and more filling. Once mixed then you can start cooking your omelet. Once the omelet is done, add a serving of mozzarella cheese on top for some extra protein and other vital nutrients. The omelet will be hot, so the cheese should melt right away. Top with salt and pepper, or even a hot sauce if you’re bold enough, and eat away! This omelet is perfect for a busy day because it will keep you satisfied without feeling like there is a brick in your stomach.
4. Strawberry Banana Protein Smoothie
Being on the go and not much of a morning person can make it easy to forget breakfast, or just not feel hungry when you wake up. A protein smoothie is the perfect high protein breakfast for people who are on-the-go and need something fast to take with them. This smoothie is fast to make, gets all your nutrients in and still tastes delicious. To make this smoothie you’ll need one whole banana, 1 cup of strawberries, a serving of protein powder and almond milk. First add the milk and fruit, and let it blend until smooth. Adding less milk will create a thicker mixture, while adding more milk will make the smoothie smoother. Add the protein powder and ice (if needed) until you get the consistency you like. Then the smoothie is finished and you can either drink it right away, or take it with you for your busy day. Smoothies are convenient too because you can make it the night before if you are really on a time crunch. If you are making it the night before, then put it in the freezer and take it out first thing in the morning to let it defrost.
5. Avocado Toast With Cottage Cheese
This savory meal is a quick, high protein breakfasts that tastes as good as it looks. To prepare this breakfast lay two pieces of bread out on a plate. If you are trying to chose a healthier choice of bread look for “whole-wheat” or “multi-grain” and stay away from white bread. The bread can be toasted for a greater taste. Top each slice with a quarter cup of cottage cheese and top with salt and pepper. Top the cottage cheese with slices from half an avocado and sprinkle more pepper if desired. This quick, well balanced meal is packed with protein, healthy fats and carbs, which makes it perfect to start off any busy morning.
6. Peanut Butter Overnight Oats
Overnight oats are a simple, filling meal that will provide protein into your days breakfast. They are perfect for busy days because you can make them the night before and then leave them to chill overnight. In the morning you can either eat it cold, or quickly heat it up in the microwave. For this recipe you will need rolled oats, Greek yogurt, peanut butter and almond milk. Combine ½ cup each of rolled oats, Greek yogurt and almond milk into a mason jar, or any jar you can store the oats in overnight. Add one tablespoon of peanut butter and stir until smooth. Cover your jar and then let it chill overnight. This recipe contains some fiber which will also help you stay full longer.