She Strengthens

Transform Your Mornings with a Protein-Rich Breakfast

Are you tired of feeling sluggish in the morning? Do you struggle to stay full until lunchtime? The solution may lie in a protein-rich breakfast. Research has shown that distributing protein intake throughout the day can have a significant impact on muscle function. Instead of consuming a large amount of protein in one meal, spread it out evenly among all three meals, especially after a workout.

Starting Strong with 10-30 Grams of Protein

Registered dietitian Elizabeth Jarrard recommends starting with 10-30 grams of protein at breakfast. This can help keep you full and avoid mindless mid-morning snacking. Here are 23 delicious recipes that fall within Jarrard’s parameters, no protein powders necessary.

Savory Options to Start Your Day

1. Scrambled Egg and Veggie Breakfast Quesadillas: A cheese-free quesadilla that uses scrambled eggs and avocado to seal the tortillas together, with black beans for added protein.
2. Sweet Potato Hash with Sausage and Eggs: A hearty dish that adds chopped sausage to a standard egg and sweet potato hash for a protein boost.
3. Homemade Healthy Breakfast Nachos: A nutritious twist on traditional nachos, with eggs, Greek yogurt, and gluten-free tortillas.
4. Baked Denver Omelet: An omelet that cooks the sides right into the eggs, using lean ham to trim the fat while bumping up the protein count.
5. Paprika Fried Egg: A flavorful way to add protein and flavor to any savory breakfast dish.

More Savory Options

6. Chickpea Flour Scramble: A vegan-friendly option that uses chickpea flour as a great source of meatless protein.
7. Mushroom and Avocado Breakfast Burrito: A vegan burrito that packs in 20 grams of protein per serving from a mix of mashed tofu and black beans.
8. Ground Turkey Brussels Sprouts Skillet: A protein-rich skillet that gets its protein from ground turkey alone, spiced up with pepper and cayenne.
9. Creamy Scrambled Egg and Goat Cheese: A one-stop shop for protein, with eggs packed with protein and goat cheese adding extra flavor.
10. Crustless Quiche: A versatile egg-heavy dish that can be customized with various cheeses and veggies.

Sweet Treats to Start Your Day

11. Greek Yogurt Oat Pancakes: Healthy pancakes made with Greek yogurt and egg whites, no protein powder needed.
12. Cinnamon Quinoa Breakfast Bowl: A simple recipe that uses quinoa, almond milk, and whole cinnamon sticks for a nutritious breakfast.
13. Chocolate Quinoa Healthy Breakfast Bowl: A chocolatey breakfast bowl that uses leftover quinoa and cold fruit for a refreshing start.
14. High Protein Vanilla Chia Pudding: A powerhouse protein trio of quinoa, chia seeds, and hemp hearts in a refreshing pudding.
15. Latte Overnight Oats: A portable meal that meets both protein and caffeine needs, made with oats and coffee.

More Sweet Options

16. Real California Breakfast Bowl: A balanced breakfast bowl made with cottage cheese, oats, walnuts, and fruit.
17. Apple, Cinnamon, and “Oatmeal”: A Paleo recipe that uses cauliflower instead of oatmeal, cooked in coconut milk with eggs and flaxseed for protein.
18. Banana Breakfast Cheesecake: A healthier cheesecake option made with whole-grain oats and low-fat cream cheese.
19. Green Protein Power Breakfast Smoothie: A vibrant green smoothie packed with protein from pumpkin seeds and hemp hearts.
20. Healthy Peanut Butter and Jelly Smoothie: A drinkable twist on the classic PB&J, with peanut flour and Greek yogurt adding protein.

Even More Smoothie Options

21. Healthy Peanut Butter Cup Smoothie: A treat-like smoothie made with peanut butter, banana, and almond milk.
22. Cherry Vanilla Smoothie: A sweet and tart smoothie that uses tofu as a protein source.
23. Low Carb Strawberry Cheesecake Smoothie: A berry-pink drink that stays true to its name while keeping cholesterol count in check.

The Takeaway

Stocking up on protein in the morning can be a great way to keep hunger at bay and fuel your day. Whether you’re planning an intense workout or just want to avoid snacking, these 23 recipes offer a delicious and nutritious solution. So, go ahead and indulge in that breakfast cheesecake – your body (and taste buds) will thank you!