Start your day off the right way by adding these protein packed breakfasts to your daily routine.
Protein is an essential macronutrient that is needed to sustain a healthy diet and lifestyle. Studies have shown that protein consumption helped optimize performance and recovery after resistance and endurance based workouts. It helps us build and repair muscles which is important for increasing our strength and lean fat mass.
Whether or not you’re a breakfast person, it is important to include a source of protein at your first meal of the day to help keep your energy levels up and prevent crashing before your next meal. The best way to get protein is from plant and animal sources, but you can also use supplements such as whey or plant-based protein powders.
Here are some protein-packed breakfast ideas to help fuel your next workout and help build muscle:
Banana and Blueberry Protein Overnight Oats
Place ½ cup of rolled oats, 1 tbsp of chia seeds, and 1 scoop of vanilla protein powder in a bowl. Add half a mashed banana and ¾ cup of milk or plant-based milk and whisk to combine. Top with blueberries and cinnamon. Cover and let rest in the fridge overnight or for at least 2 hours. Enjoy cold or heated up in the microwave.
Eggs, Lox and Avocado
For a high-fat, high protein packed breakfast, cook two eggs in any style you’d like. Serve on a plate with 2 oz. of salmon lox and half an avocado. Add a whole grain or ezekiel english muffin for some nutritious and filling carbs.
Greek Yogurt Parfait
Add 1 cup of greek yogurt to a bowl and top with ¼ cup diced strawberries, ¼ cup of raspberries, and ¼ cup of blueberries. Drizzle honey on top or add your favorite protein-packed granola for some extra crunch.
Chocolate Almond Butter Smoothie
Add 2 scoops chocolate protein powder, ⅓ of frozen banana, 1 cup of ice, 1 tbsp. of chia seeds, and 1 tbsp. of almond or any nut butter you prefer to a blender. Blend to a smooth consistency and enjoy!
Whisk together 2-3 eggs and mix in ½ cup of spinach, ¼ cup chopped red bell pepper, and ⅓ cup of grated swiss cheese. Add the egg mixture to a heated non-stick pan. Fold the omelette once the bottom is cooked, and flip the omelette for 5 minutes on each side or until it is completely cooked. Serve with half an avocado, turkey bacon, or chicken sausage links.