Having adequate protein in your diet is vital, regardless of your objectives. Protein is a necessary macronutrient for boosting metabolism, staying energetic, losing weight, building muscle, and maintaining a healthy diet. There's nothing like beginning the day with a protein-rich breakfast that will keep you pleased and energized as you get your day started, but this is certainly easier said than done on hectic mornings! These five nutritious meals demonstrate that you can still get your protein in on busy days; each has at least 10 grams of protein and takes less than 10 minutes to prepare.
5 High Protein, Quick Breakfast
1. Mediterranean scramble.
I really believe in having a proper sit-down breakfast every day, including Monday through Friday. If you're thinking, "Good for her, but not for me!" hear me out: I'm not going to prepare anything fancy or time-consuming. It's more about sitting down to something delicious and having a few minutes to myself before the day starts.
Typically, I have a smoothie or oatmeal for breakfast. When desiring something savory, I usually opt for a classic Mediterranean scramble or a mushroom and goat cheese variation.
Overall, it takes around five minutes to prepare and five to ten minutes to consume, making it well worth waking up 15 minutes early for.
INGREDIENTS
- Two huge eggs.
- Scant 1/8 teaspoon of kosher salt.
- 1/2 tablespoon of extra virgin olive oil.
- A pinch of red pepper flakes.
- Packed 1/2 cup baby spinach.
- One sun-dried tomato half, coarsely chopped
- 1 heaping tablespoon of finely chopped roasted bell pepper (approximately 1/4 a pepper's worth)
- 1 tablespoon grated parmesan cheese (plus extra for garnish)
- Freshly cracked black pepper to taste.
- Chopped fresh parsley for garnish is optional.
- Toast for serving is optional.
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DIRECTIONS
In a small mixing basin, whisk together the eggs and salt until smooth and frothy.
In a medium nonstick pan, heat the olive oil for approximately 1 minute over medium-high heat before adding the red pepper flakes and spinach. Cook until the spinach is nearly wilted, turning regularly. Cook for another 30 seconds, stirring periodically, after adding the sun-dried tomatoes and bell pepper. Cook for 30 seconds to 1 minute, stirring regularly, until the egg seems to be slightly undercooked. (The skillet's remaining heat will continue to cook the eggs.) Remove from heat, toss in the parmesan, and transfer to a platter. Finish with pepper and a sprinkle of parsley. Serve with toast.
2. Honey Ricotta Toast.
Ricotta honey toast is a filling snack that will help you get over the morning slump. It's an ideal option if you find yourself missing breakfast due to a lack of time or interest. It just takes three ingredients and a few minutes of your time to prepare. Follow the recipe's instructions to make it sweet and simple, or add a sprinkle of orange or lemon zest to the ricotta to brighten and heighten the flavors. Is savory more your style? Garnish with a few cracks of pepper. Or add berries (smashed or diced) for a delicious twist. Intrigued? Get the recipe.
INGREDIENTS
- 1 piece of toast.
- Whole-milk Ricotta Cheese
- Honey
- Flaky sea salt.
DIRECTIONS
Spread a generous layer of ricotta cheese onto the bread. Drizzle honey and season with salt.
INFORMATION
Categories: Breads, Breakfast/Brunch, North American Cuisine.
Yield: one slice of toast.
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3. Oatmeal.
There are three reasons why you like green smoothies. One, is there any other breakfast that compares to the delectable, fresh flavor? Two, a dull bowl of cereal is the fastest way to eat breakfast. And third, since you can toss anything into the blender, it's packed with nourishment. OK, but there is one issue with smoothies. They are freezing! Who wants to wrap their hands around an ice-cold cup and gulp down frozen fruit on a chilly day? So you prepare a bowl of oats. But oh, how you miss your favorite green smoothies. I will no longer miss them!
INGREDIENTS
- Ingredients: 1/2 cup oats, 1 cup raw spinach.
- 3/4 cup blueberries (not frozen; set aside 1/4 cup for the topping)
- 1/2 banana (unfrozen).
- 1/3 scoop of vanilla protein powder (I used Vega Sport Performance Protein).
- 1 teaspoon of flax meal.
- 1/2 teaspoon of cinnamon.
- 1/2 cup boiling water.
- 1 tablespoon of almonds, sliced or chopped
DIRECTIONS
- Blend everything except 1/4 cup blueberries and almonds. Puree till smooth.
- Pour into a bowl, top with blueberries and almonds, serve with a spoon, and enjoy!
4. Paleo Breakfast Bowl.
Breakfast proved to be the most challenging meal for me throughout my Paleo journey. To adhere to the Paleo diet recommendations, I had to adjust my morning routine from convenient on-the-go meals like overnight oats and yogurt with granola to something healthier. While I've reintroduced dairy, gluten, and legumes to my diet, this cavewoman-approved breakfast remains a daily favorite.
This low-carb, 335-calorie meal is high in omega-3 fatty acids and protein, and it takes less than 10 minutes to make. It feels like I've treated myself to a lovely brunch at a local restaurant. It will fill you up, energize your morning, and keep you pleased until lunchtime arrives.
- Summer Berry Poke Cake
- Lemon Blueberry Coffee Cake
- No-Bake Oatmeal Apple Pie Lasagna
- Pumpkin Cream Cheese Coffee Cake
INGREDIENTS
- 1 teaspoon ghee and 2 fresh eggs
- 2 ounces wild smoked salmon (around 2 thin slices)
- 1/2 cup arugula.
- 1/4 avocado, diced.
- Squeeze some fresh lemon
- A pinch of freshly ground pepper.
DIRECTIONS
- Heat the ghee over medium heat and stir it around in a nonstick pan. Slowly add two (unscrambled) eggs to the pan and simmer for around 6 minutes.
- While your eggs fry, combine the arugula, avocado, and smoked salmon in a small bowl. Squeeze lemon juice over everything and season with pepper.
- When your eggs are thoroughly cooked, transfer them to a bowl and eat immediately.
5. Stick-with-You Polenta
After a chilly morning run, you'll need a big meal to warm yourself. This quick polenta recipe from The Runner's World Cookbook ($22) is simple to prepare and gives protein, carbohydrates, and comfort after a gloomy morning run. This meal can be prepared in approximately 10 minutes, making it ideal for hectic weekday mornings after a workout. It's an excellent gluten-free and vegetarian choice for runners seeking a fast recovery lunch.
INGREDIENTS
- 2 1/2 cup fat-free milk.
- 1/2 cup quick polenta.
- 1/4 dried blueberries.
- 1/4 cup chopped almonds.
- 2 tablespoons honey.
- Cinnamon to taste.
DIRECTIONS
- Pour 2 cups of milk into a medium pot and heat to a boil.
- Whisk in the polenta and stir for 5 minutes, or until thick.
- Mix in the blueberries, almonds, and honey. Sprinkle cinnamon to taste.
- Divide the polenta into two dishes and top with 1/4 cup of the remaining milk.
