Ask any athlete and they will tell you that breakfast is the most important meal of the day. A good breakfast sets your body up with the energy and nutrients it needs to power through the day. But not all breakfasts are created equal. Most athletes opt for a high-protein breakfast, and for good reason: protein provides the amino acids that are used as the building blocks of muscle tissue. Loading up on this all-important muscle builder first thing in the morning has also been shown to stave off fat gain, curb your daily food intake and hunger pangs, and stabilize blood glucose levels.
Here, we share five protein-packed breakfasts you can whip up in 15 minutes or less.
Super Berry Pancakes
These tasty cakes provide a good mix of quality protein and both slow- and fast-digesting carbs. Egg whites give this meal an added boost of protein while keeping calories low. The berries are chock-full of fiber and free radical fighting antioxidants. Swapping out pre-made pancake mix for wholemeal flour is a great way to add an extra punch of fiber. Together, these ingredients make for the perfect pre-workout meal.
Ingredients:
For the batter:
- 1 scoop Strawberry RE-KAGED
- 50 g Wholemeal flour
- 200 ml Egg whites (about 3-4 egg whites)
- 1 tsp Stevia
- 1 tsp Cinnamon
- 32 oz Milk*
- 1 tbsp Coconut oil
For topping:
- Sugar-free syrup
- 200 g Frozen berries
*Can be substituted for non-dairy alternatives such as almond milk.
Instructions:
- In a medium sized bowl, mix together all batter ingredients except the coconut oil.
- Place coconut oil in a nonstick pan; preheat until oil has melted.
- Lower the heat to medium and pour ½ the batter into the pan.
- Once the batter begins to bubble, flip pancake and let cook through. Set aside on a plate.
- Repeat process with second ½ of batter.
- Microwave the frozen berries on high.
- Top pancakes with berries and drizzle with sugar-free syrup.
Nutrition Facts:
517 calories, 35 g protein, 65 g carbohydrates, 13 g fats.
Cheese & Bacon Omelette
This low-carb, high-protein breakfast provides a hefty dose of protein and healthy fats to help you maintain constant energy and blood sugar levels throughout the day. Adding in a nutritious serving of mixed vegetables supplies your body with a good dose of fiber and micronutrients.
Ingredients:
- 4 Whole eggs
- Mixed peppers, tomatoes, broccoli
- 3 strips Lean bacon
- 30 g Low-fat cheese
- 1 tbsp Coconut oil
- Salt and pepper, to taste
Instructions:
- Heat nonstick pan on high heat and fry the bacon until golden brown. Set aside.
- In a medium sized bowl, whisk the eggs until frothy. Add salt and pepper, to taste.
- Place coconut oil in a nonstick pan; preheat until the oil has melted.
- Pour eggs into a pan and add vegetables.
- Cook until the bottom is set and lightly browned and the top is slightly runny.
- Sprinkle cheese on one side and add bacon. Use a spatula to gently fold over the unfilled side and let cook through.
Nutrition Facts:
503 calories, 46 g protein, 10 g carbohydrates, 31 g fats.
Strawberry Overnight Oats
No time to make breakfast? Use this quick, no-excuse plan of attack: overnight oats. By preparing your oats the night before, you’ll save on time in the morning. Greek yogurt is an excellent source of casein protein. Because casein digests slower than whey, it feeds your muscles a steady stream of amino acids for several hours. Strawberries are nutritional powerhouses. These potent little packages are rich in vitamin C and disease-fighting antioxidants. They also contain a healthy amount of fiber, folic acid, potassium, and manganese.
Ingredients:
- 200 g Fresh strawberries, sliced
- 1 scoop Strawberry RE-KAGED
- 50 g Dry, uncooked oatmeal
- 150 g Organic plain Greek yogurt
- 1 tsp Stevia
- 1 tsp Cinnamon
- 200-300 ml Milk*
- 10-15 g Desiccated coconut
*Can be substituted for non-dairy alternatives such as almond milk.
Instructions:
- Mix oatmeal and half of the milk in a microwave safe bowl and cook on high for 60-90 seconds.
- Mix remaining milk and protein powder in a shaker cup.
- Pour protein into a bowl. Add remaining ingredients, and stir well.
- Place in fridge overnight. Serve cold.
Nutrition Facts:
478 calories, 40 g protein, 67 g carbohydrates, 10 g fats.
Chocolate, Peanut Butter, and Banana Overnight Oats
This mouthwatering protein-packed oat bowl offers up numerous benefits. The carbs in oatmeal are slow digesting and won’t spike insulin levels, which means you’ll stay energized longer. Bananas are full of potassium and vitamin C, which are both vital for proper muscle function. Almond milk is low in fat and lactose-free, making it a good alternative to regular dairy.
Ingredients:
- 1 Banana,
- 1 scoop Chocolate KASEIN
- 50 g Dry, uncooked oatmeal
- 30 g Protein peanut butter*
- 1 tsp Stevia
- 200-300 ml Almond milk**
*Can be substituted for no sugar added peanut butter
**Can be substituted for dairy alternatives such as 1% milk.
Instructions:
- Mix oatmeal and half of the milk in a microwave safe bowl and cook on high for 60-90 seconds.
- Mix remaining milk and protein powder in a separate bowl, whisking with a fork to a pudding-like consistency.
- Slice the banana and set aside.
- Microwave the peanut butter until slightly melted.
- Add whisked protein and remaining ingredients to the bowl of oatmeal, and stir well.
- Place in fridge overnight. Serve cold.
Nutrition Facts (approximate):
590 calories, 32-36 g protein*, 85 g carbohydrates*, 10-15 g fats*.
*Nutrition value varies with peanut butter used.
Yogurt Parfait Bowl
This easy, delicious yogurt bowl is the perfect go-to when you’re pressed for time. With only six ingredients and no cooking required, this high-protein breakfast is made for busy mornings. Most of Greek yogurt’s protein is of the slow-digesting variety (casein), so it’ll keep your muscles feed for hours. Berries are extremely fibrous, low in calories and chock-full of vitamins and antioxidants.
Ingredients:
- 300 g Organic plain Greek yogurt
- 200 g Mixed berries
- 50 g Sugar-free granola
- 10 g Desiccated coconut
- Dash of Vanilla extract
- Stevia, to taste
Instructions:
- In a small bowl, mix the yogurt, stevia, and vanilla extract.
- In a separate bowl, spread half the berries over the bottom of the bowl.
- Pour half of the yogurt mixture over berries, and then top with remaining berries.
- Pour the remaining yogurt over the second layer of berries.
- Sprinkle with granola and desiccated coconut. Serve.
Nutrition Facts:
510 calories, 40 g protein, 65 g carbohydrates, 10 g fats.
