Healthy High Protein Breakfast Recipes To Help You Lose Weight
In last week’s blog I revealed one tried, tested and true method to help you eat less throughout the day – eating a high protein breakfast.
A higher protein breakfast has a lower glycemic control on the body meaning your blood sugar levels will be more stable, which in turn will lead to the desire to eat less through the day.
All of this then translates to a slimmer and trimmer you.
8 High Protein Breakfast Recipes
To help you get the recommended 25-35 grams of protein every morning I have put together eight of my favourite high protein breakfast recipes (each recipe serves one woman – so adapt for kids and men).
1/ Egg Whites with Feta and Spinach
1 cup egg whites
2 tbsp crumbled feta cheese
1/2 cup chopped spinach
Pepper to taste
Directions: Scramble egg whites with feta and spinach until cooked, adding pepper to taste.
Protein: 31.1 grams
2 / Berry Banana Protein Pancake
1 scoop protein powder (I am in love with this brand!)
1/2 ripe banana, mashed
1/4 cup blueberries
1/3 cup large flake oats ground in blender or food processor until it becomes a fine flour
1/2 cup liquid egg whites
1 tbsp ground flax seed
1 tbsp unsweetened almond milk
Cinnamon to taste
Directions: add everything in a bowl and mix together. Spray a medium-sized skillet with nonstick spray, then place on medium heat. Pour the batter in and once you see tiny bubbles on top of the pancake, flip. When each side is golden brown breakfast is ready!
TIP: I like to make 5 of these at once and freeze them individually. The night before you want to eat one pull it from the freezer and toast it in the AM. Try topping with smashed raspberries, or almond butter or jam.
Calories: 380 (this depends on your protein powder)
Protein: 39.7 (this depends on your protein powder)
3 / Breakfast Bento Box
2 hard-boiled eggs
1.5 ounces goat’s mozzarella (or whatever cheese floats your boat)
20 almonds (about an ounce)
Half-cup of grapes, or a small orange, or small apple
Directions: prep it the night before in a container and BOOM, breakfast is waiting for you in the AM. This is a great breakfast idea for those of you who do not like to eat first thing in the morning and instead would rather wait until you got to work.
Protein: 25 grams
4 / Avocado Toast with Cottage Cheese and Tomatoes
2 slices Ezekiel bread
1/4 cup cottage cheese
1/4 of an avocado
A few slices of tomato
Pepper to taste
Directions: toast your bread, spread the cottage cheese on top, layer with avocado and top with tomatoes and pepper.
Protein: 31 grams
5 / Apple Cinnamon Yogurt Parfait
1 cup 0% fat Greek yogurt
Half an apple, chopped
One ounce walnuts, chopped (about 14)
2 tsp raw honey
Cinnamon to taste
Directions: combine everything in a bowl and stir.
Protein: 29 grams
DID YOU KNOW?
If you have trouble choking down anything but coffee in the a.m., stop feeling guilty – you aren’t going to kill your metabolism by skipping breakfast. Instead, enjoy your cuppa joe and have your breakfast mid-morning.
6 / Brownie Batter Overnight Oats
1/3 cup unsweetened almond milk
1/2 cup 0% fat Greek yogurt
1/2 tbsp unsweetened cocoa powder (or more to taste)
1 pack of stevia (more or less to taste)
1/3 cup large flake oats
1/2 scoop chocolate protein powder
Directions: in a small bowl mix everything together, cover and store in the fridge. In the morning give it a stir, add some more almond milk if you it’s too thick for you and enjoy!
Calories: 245 (depends on your protein powder)
Protein: 28.3 (depends on your protein powder)
7 / Berry Protein Shake
1.5 cups of water
1 cup raw spinach
2 cups frozen berries
1/2 cup 0% Greek yogurt
1 scoop of vanilla protein powder
Directions: Put all your ingredients in a blender, blend well and enjoy!
Calories: 354 (depends on your protein powder)
Protein: 27 grams (depends on your protein powder)
8 / Chocolate Peanut Butter Cookies
1 heaping scoop of chocolate protein powder
1/4 cup natural peanut butter
1 ripe banana, mashed
1/2 cup chopped walnuts
1/2 cup quick oats
1/2 unsweetened coconut
2 egg whites
Directions: Preheat oven to 350 degrees. In a large bowl, mash banana and add remaining ingredients and mix until smooth. Spoon onto a parchment paper lined tray and bake for 15-minutes. Should make 6 cookies.
Calories: 184 (per cookie)
Protein: 10.5 grams (per cookie)