11 protein breakfast recipes to fill you with energy in the morning

Avocado chocolate ice cream

Ice cream for breakfast can be healthy, but only if it's made with plant-based milk and avocado. When choosing plant milk, focus on your taste preferences - you can add almond, coconut, oat or rice. As for sweetness, it is achieved by adding dates, which are especially beneficial for brain activity.

Ingredients:

2 large avocados; 11 large and soft dates; 8 tbsp. l. organic cocoa; 50 ml. vegetable milk; 2 tbsp. l. organic cocoa pressed into button shapes.

Preparation: Soak the dates in water for 20 minutes; if they have seeds, remove them. Cut the avocado into cubes, add dates, cocoa and milk and blend in a blender. Sprinkle the resulting mixture with crushed pressed cocoa and place in the freezer for 3 hours. Before serving, let the dessert cool at room temperature for 15 minutes, so you can easily put it in a bowl.

Buckwheat-banana pancakes

We already know that this cereal contains enough proteins to be considered a complete component of a protein breakfast. Buckwheat flour is no exception. Let’s replace wheat with it and a healthy breakfast is ready!

Ingredients

• Buckwheat flour – 1 tbsp.
• Milk - 1 tbsp.
• Chicken eggs - 4 pcs.
• Banana - 1 pc.
• Sugar - 3 tbsp. l
• Baking powder - 1/2 tsp.
• Salt - a pinch
• Vegetable oil for frying

Preparation

1. Separate the whites from the yolks and mix the latter with milk.
2. In a separate bowl, combine all the dry ingredients except salt: flour, sugar, baking powder.
3. Mix the egg and flour mixture, stirring everything so that there are no lumps left.
4. Beat the egg whites with salt until they form a stable foam.
5. Gently stir them into the dough with a spoon, but not until smooth! It is important that they do not settle, so they should be visually “readable” in the total mass.
6. Cut the banana into slices 5 mm thick.
7. Place about 1 ½ tbsp of dough on a hot frying pan and press 3 banana slices into it. Brown on both sides.

Serve these buckwheat pancakes hot, sprinkled with powdered sugar or syrup.

Eggs “in a bag”

For Easter, diversify the menu and add new types of eggs and toast cut into “soldiers”. Quail, goose and duck eggs are considered a delicacy all over the world and are distinguished by nutritious, tasty yolks. Their taste is perfectly complemented by sweet and salty “soldiers”.

Servings: 2

Ingredients

Eggs:

• duck eggs
• goose eggs
• quail eggs

Toy soldiers:

• 2 slices of rye bread
• 2 tbsp. peanut butter
• asparagus tips
• 2 slices Parma ham
• 1 ripe avocado
• 1 sweet potato or yam
• 1 tbsp. green pesto
• seed mixture
• 1 tbsp. coconut oil
• coarse sea salt
• ground black pepper

Cooking method

• The avocado can simply be sliced ​​and served with a little sea salt.
• Drizzle the asparagus tops with a little coconut oil, place them in a frying pan and fry over high heat for 8-10 minutes. Then wrap the ham around the asparagus.
• Peel the sweet potatoes and cut into wedge-shaped slices, drizzle with a little coconut oil, add salt and bake on a baking sheet for 15-20 minutes.
• To cook the eggs, place a large pot of water over the heat and bring the water to a boil. After boiling, it will take 8-9 minutes to cook goose eggs, 4 minutes for duck eggs, and only 1 minute for quail eggs!
• Rye “soldiers” are prepared as follows: toast rye bread in a toaster and cut into slices. Then spread peanut butter on some and pesto on others.
• Dip the “soldiers” into a thick, nutritious yolk and enjoy the taste!

Ideas for sandwich lovers

There are a lot of varieties of guacamole recipes, you can choose your favorite or experiment. In any case, avocado contains only healthy polyunsaturated fats and is an almost carbohydrate-free product.

Guacamole goes well with boiled or grilled chicken breast, salted salmon and seafood, not to mention eggs. In general, with everything you need for a protein breakfast.

Sandwiches with beans or corn

If you are not a supporter of the exotic, you can try morning sandwiches with the addition of canned beans or corn instead of avocado.

The latter is more easily digestible, but it also contains almost 2 times less proteins. 10 g versus 20.

Cottage cheese + tuna

Low-fat cottage cheese and tuna go well with whole grain bread or diet bread. Cottage cheese contains up to 17 g of protein, and tuna contains up to 25 g.

Spread soft cottage cheese on the bread and spread it out of a can of tuna. The sandwich will turn out juicy and tasty.

Cottage cheese + tomatoes

If such a completely dietary recipe does not suit you, we will prepare the cottage cheese in a special way. For 200 g of low-fat cottage cheese we need 1 large tomato, a pinch of dry basil and salt.

Peel the tomato, chop finely, mix with cottage cheese, season everything and add salt. If you want a completely homogeneous consistency, beat in a blender.

The resulting curd mass is delicious both on its own and as an additional ingredient for sandwiches.

In addition, the above-described curd mixtures make an excellent “salty” casserole without excess carbohydrates.

• To do this, add 1 egg, 50 g of grated cheese, ½ of a 200 g can of olives (without liquid) to the resulting amount of cottage cheese, mix everything and bake in molds for about 20 - 25 minutes at 180 degrees.

Serve hot or cold - the advantage of this casserole is that it is delicious in any form.

You can add chopped bell peppers, broccoli or seafood to this base to taste. The taste is spicy, light and unusual. And, most importantly, no extra carbohydrates!

For those who like to pamper themselves with baked goods in the morning, but do not want to overdo it with wheat flour, there are also options.

Egg salad

It's time to try something a little more original than the usual fried egg. We offer you a simple recipe for egg baskets - they are very filling and simply taste delicious when they come straight out of the oven.

Servings: 1

Ingredients

• ½ tsp. coconut oil
• 2 medium eggs
• 1/2 zucchini
• 1/2 carrot
• Salt
• Pepper

Cooking method

• Preheat the oven to 160°C.
• Take a quarter teaspoon of coconut oil and coat the bottom and sides of two silicone muffin cups.
• Shred the carrots and zucchini using a spiral slicer or cheese grater.
• Place chopped vegetables on the bottom and sides of both greased ramekins.
• Carefully crack an egg into the center of each mold.
• Season with salt and pepper to taste and place in the oven. The baskets are baked until the eggs are ready. This is usually around 7-10 minutes, depending on your personal preference. Enjoy this delicious dish!

Macronutrients

In one serving:

Calories: 207 kcal (126 calories from fat)

* Percent Daily Values ​​are based on a diet based on consuming 2,000 calories per day.

The role of protein drinks in weight loss

Some adherents of a healthy diet not only regularly consume protein shakes, but sometimes even replace them with full breakfasts. Taking a natural or powdered cocktail instead of the usual coffee and other foods is an individual decision for each person. However, it is worth finding out for what reasons you can do this:

• 
  protein shakes reduce appetite, so a person will feel full for a long time and not feel hungry;

• if you regularly drink protein shakes while losing weight, you will be able to maintain muscle mass, since consuming large amounts of protein triggers an anti-catabolic effect in the body;
• If the diet is dominated by proteins rather than fats and carbohydrates, it takes the digestive system 30% more energy to digest them.

Avocado, shrimp or chicken sandwiches

You can complement this breakfast with several sandwiches with avocado and shrimp or chicken fillet.

• Poultry can be cooked the night before in a double boiler or in broth.
• It is best to start shrimping in the morning. To do this, we take 10 - 12 peeled shrimp, boil them for 5 minutes in salted boiling water, then put them in a colander and while they cool, we work on the avocado.
• After peeling, take out the seed and cut the fruit into slices and place them on whole grain bread. You can sprinkle them with lemon juice, or you can serve them straight up - the taste of this vegetable is soft and delicate, but quite noticeable on its own.
• Place shrimp or chopped chicken on top. Before us is one of the most protein-rich breakfasts possible. There are already 20 g of it in shrimp alone.

But avocado can be used for breakfast in something more interesting than just slices sprinkled with lemon juice. For example, guacamole. This Mexican very healthy food can be either a side dish, a spread on sandwiches or just a snack.

For several servings, we will need 2 pieces of ripe avocado - the fruits should be soft so that they can be easily mashed with a fork.

• Mix them with ¼ cup of chopped tomatoes, with 1 tbsp of finely chopped green onions, add ½ tbsp. lime juice, salt and pepper - the aromatic seasoning for sandwiches is ready!

Sample diet menu

The main meals are breakfast and lunch. It is advisable to exclude the third technique. Usually, after a few days of the diet, two meals a day becomes normal, but at first a feeling of hunger may be present. Therefore, in order to prevent an acute attack of appetite, you can eat a little of what is provided in the diet.

The duration of the diet does not have a clear time limit, but you should listen to your own well-being. If alarming symptoms appear: dizziness, pain in the stomach, pancreas, nausea, then you need to gradually exit the diet.

Monday

• Breakfast: 4 egg omelet and fried bacon, bran bread toast, coffee without sugar or tea.
• Lunch: fried pork chop, fresh cucumbers, boiled potatoes – 50 g.
• Dinner: 1 glass of sour cream, cottage cheese.

Tuesday

• Breakfast: cheesecakes, fermented baked milk, green tea.
• Lunch: bran bread toast with butter, fresh cabbage salad, fried Bavarian sausage.
• Dinner: baked mackerel, tomatoes, kefir.

Wednesday

• Breakfast: 3 soft-boiled eggs, bran bread croutons with butter, 1 glass of sour cream, green tea.
• Lunch: stew of pork and vegetables (including potatoes), high-fat kefir.
• Dinner: 1 glass of sour cream, 2 boiled eggs.

Thursday

• Breakfast: pancakes with meat, sour cream, coffee without sugar with cream.
• Lunch: bran bread toast with butter, baked trout, tomatoes, kefir.
• Dinner: fresh vegetable salad, 1 glass of sour cream.

Friday

• Breakfast: fried bacon with pasta, fresh cucumbers, greens, kefir.
• Lunch: chicken liver stewed in sour cream sauce, 1 boiled potato, tomatoes, fermented baked milk.
• Dinner: cheesecakes, fermented baked milk.

Saturday

• Breakfast: chicken chop, 150 g of sour cream, bran bread crouton.
• Lunch: roast meat and vegetables, fermented baked milk.
• Dinner: cottage cheese, fermented baked milk.

Sunday

• Breakfast: stewed mushrooms with meat, fresh cabbage and carrot salad, coffee with cream.
• Lunch: meat rolls, 1 glass of sour cream, bran bread toast. Dinner: stewed vegetables, 1 glass of sour cream.

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No-Bake Fruit and Nut Bar

Our no-bake cocoa fruit and nut bar is perfect for on-the-go snacking. This quick and easy snack can be made for the lunch box and is suitable for both adults and children. You can even prepare it as a treat at parties!

Ingredients

• 50 g grated cocoa buttons
• 25g Myprotein Protein Hot Chocolate
• 15 g dried fruit mixture
• 10g Myprotein Protein Flakes
• 8 cashews
• 1 tbsp. Myprotein Triple Nut Butter

Cooking method

• First, grease the pan with coconut oil.
• Measure out 50g cocoa buttons.
• Melt in the microwave.
• Add one scoop of protein hot chocolate mixture.
• Stir in the triple nut butter mixture.
• Mix everything.
• Pour the mixture into the mold.
• Chop the cashew nuts.
• Press them into the mixture.
• Sprinkle some berries on top.
• Then sprinkle on protein flakes.
• Place in the refrigerator to set.
• Remove from the mold and enjoy the taste.

Macronutrients

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Cheesecakes without flour

Flourless cheesecakes are an ideal option for those on a cutting or low-carb diet. Cottage cheese contains casein, a protein that helps speed up metabolism and, as a result, lose weight faster, and chia seeds are rich in antioxidants that prevent the body from aging. These cheesecakes are ideally served with a berry topping or sugar-free syrup, such as blueberry, mango, passion fruit or apple cinnamon.

Ingredients: 380 gr. cottage cheese; 20 gr. chia seeds; 1 egg; natural sweetener.

Preparation: 1. Add chia seeds to the cottage cheese, mix and put in the refrigerator overnight, covering with cling film. In the morning, add egg and sweetener to the curd mixture, mix well. Make 6 small balls - your hands should be wet, then it will be easier to sculpt. Fry the cheesecakes in a dry frying pan - first put on high heat, then cover with a lid, reduce the temperature and bring to readiness.

Quinoa instead of oatmeal for breakfast

Put aside the oatmeal - there's a new pseudo-grain product on sale! Try this delicious gluten-free quinoa recipe for breakfast.

Are you tired of eating regular protein porridge for breakfast? We understand. Now quinoa can be used not only in salads. In fact, quinoa, cooked into porridge form, will provide you with a filling breakfast that we think will outshine your regular morning oatmeal. Check out our recipe: Quinoa Breakfast.

Quinoa has grown in popularity recently, but what's so special about it? So, quinoa is a natural gluten-free pseudograin that has been consumed for thousands of years in South America. It is the richest source of essential minerals, phosphorus (vital for human energy metabolism) and manganese (essential for general development, metabolism and antioxidant protection). Quinoa is also an excellent source of folate, iron, zinc, magnesium and dietary fiber.

Like oatmeal, quinoa doesn't have a distinctive flavor, so to spice things up, we recommend adding a scoop of your favorite protein powder. We've added Active Women's Superfood Protein Blend. It contains carefully selected ingredients - natural superfoods that will improve and maintain the condition of your hair, skin and nails. It is also rich in protein, which is suitable for vegans.

Servings: 4

Ingredients

• 50 g raw white quinoa
• 75 ml milk (of your choice)
• 75 ml canned skim coconut milk
• 1 scoop Active Women's Superfood Protein Blend or your favorite protein blend
• 1 tsp. cocoa powder

For filling:

• 3-4 squares dark chocolate
• Blueberry
• 1 tsp. maple syrup

Cooking method

• First, place the quinoa in a fine sieve and rinse thoroughly under running water. Then place it in a small saucepan, place over medium-high heat and fry for 1-2 minutes, stirring occasionally to prevent the cereal from burning.
• Once the grains are golden brown, add milk (of your choice) and canned coconut milk to the pan. Bring to a boil. Once boiling, reduce heat to low and simmer for about 20 minutes, stirring occasionally, until thickened and softened. If necessary, let the quinoa simmer longer until it reaches the desired consistency, or add a little more milk if you want the mixture to be thinner.
• Once everything is ready, quickly stir in the cocoa powder and superfood trail mix or your favorite protein powder, then pour everything into a bowl. Decorate the surface with dark chocolate squares, blueberries and maple syrup. You can decorate the dish with any other toppings you like.

Macronutrients

In one serving:

Calories: 385 kcal (108 calories from fat)

* Percent Daily Values ​​are based on a diet based on consuming 2,000 calories per day.