Whether you are building muscle, losing weight, or having a shredded look, a protein-rich breakfast lays the foundation for your goals in the morning. Why?! Easy: Protein provides your body with the building block for new muscle fibers, keeps you full for a long time, and prevents cravings. You don’t have to resort to annoying protein shake every day, here are my top 6 recipes for a protein-rich breakfast!
Rich in protein: What else does a protein breakfast bring?
A high-protein breakfast can fuel your metabolism in the early morning.
At the same time, high protein consumption stimulates the feeling of satiety in the brain, so that you feel full longer and earlier. The result: you take in fewer calories throughout the day – without any excruciating hunger! In contrast to carbohydrates, hardly any insulin is released after eating protein, and your blood sugar level remains relatively constant. This is how a protein-rich breakfast prepares you for cravings. Top!
High protein breakfast for muscle building
And the toning pushes a protein-rich start to the day because your muscles are made up of nothing but protein. To build new gains, you have to provide your body with enough building material in the form of protein. Logical, right?! As you know, you need more calories to build muscle than you consume. If a protein-rich breakfast leads to less hunger and metabolism at full speed, how are you supposed to make it into excess calories ?!Also, no problem: supplement your protein breakfast with healthy fats (e.g., nut butter, nuts, linseed and chia seeds or oil), and the calorie balance is right again. Easy – and delicious!
What foods go with a low carb breakfast?
Here is a small list of protein-rich foods:
- Cheese / cream cheese / cottage cheese
- Dairy products, especially low-fat curd, yogurt, skyr and milk
- Vegetables like tomatoes, peppers or cucumbers
- Protein powder
- Meat (products)
- Soy products
- Oatmeal (also contain a relatively large number of carbs, but “good” complex and a comparatively large amount of protein)
Protein-rich breakfast No. 1: protein pancakes
For the basic recipe, you need one ripe banana, two protein, one whole egg, and 25 g protein powder.
Mix all the ingredients until you have a liquid mass. Preheats a coated pan and bakes the pancakes on a medium setting with a little coconut oil. You can use various fruits such as berries, watermelon, or bananas as a topping. Pureed fruits are also great.
More recipes for delicious protein pancakes can be found on the internet too.
Protein-rich breakfast No. 2: eggs in all variations
With a protein-rich diet, you cannot avoid eggs. Whether boiled chicken eggs, as an omelet – for example, as a protein omelet or fried eggs – eggs are excellent sources of protein. They have a unique biological value, are rich in vitamins and minerals, and contain all the amino acids that the body needs.
An ideal power breakfast is scrambled eggs: 4 eggs, a pan, bell pepper, salt, pepper, and little chives – you don’t need more! It gets perfect with a few slices of tomatoes, peppers or cucumbers. I spare you preparation for this recipe.
Matching: recipes with eggs.
High Protein Breakfast # 3: Protein Oatmeal
Oatmeal contains complex carbohydrates, which bring you energy and ensure a long-lasting feeling of satiety.
Let them soak in water overnight (for more flavor in coconut milk) and stir in protein powder in the morning. When specifying the quantities, you can use your feeling of hunger as a guide. But remember: The small flakes swell up properly and therefore have a lot more volume. The eyes are more significant than the stomach – perfect protein-rich breakfast for the diet! For an extra kick of protein, add a little Greek yogurt or skyr.
Matching: Zoats, Proats, Overnight Oats, and especially these baked apple overnight oats.
Protein-rich breakfast # 4: protein waffles
Protein waffles are an excellent alternative to pancakes and suitable as a healthy snack on the go. For the protein waffles, you need 60 g oatmeal, 60 g protein powder, 200 ml milk, two whole eggs, two proteins, and, if necessary, something clean to sweeten. Puree the ingredients best with a blender so that the oatmeal becomes finer. As soon as the dough is smooth, you can bake the waffles in portions in the slightly pre-greased waffle iron. As a topping, you can, for example, puree low-fat curd cheese or yogurt with fruit.
Also delicious: low-fat waffles.
High protein breakfast # 5: rice pudding
If you do not add sugar and Co. without end, you are optimally supplied with rice pudding: prepare according to the package instructions and finally stir in some protein powder with a taste of your choice. If you like, you can now add cinnamon or fruit (berries, for example, have super low carbohydrates!).
High protein breakfast # 6: vegan scrambled eggs
For all vegans, lactose intolerants, or those who want to try something different: A protein-rich breakfast is also entirely without animal ingredients! For example, with this vegan tofu-based scrambled egg without any unnecessary carbs. All you need is 100 g of natural tofu, a small onion, salt, pepper, and turmeric and possibly fresh chives to garnish. You have to peel the onion, chop it finely and heat it in a little oil in a pan. Meanwhile, crush the tofu with a fork and add the crumbs with the turmeric. After about three minutes, the tofu turns slightly golden. Add about one tablespoon of water, season your scrambled eggs with salt and pepper, and do. If you like, you can sprinkle fresh chives on top. My tip: For a few extra vitamins and nutrients, you can add vegetables of your choice. My favourites: tomatoes, mushrooms, peppers, or grated zucchini!
Protein Rich Breakfast – High Protein Breakfast Recipes
A protein rich breakfast comes in handy as a great breakfast. Research shows that breakfast is the most important meal of the day and should never be omitted. Heavy breakfast is advised mostly for people who have busy schedules as they may too busy to eat anything else during the day; and a breakfast stacked with protein is likely to keep you satisfied for longer.