5 QUick High Protein BreaKFast Ideas

Everyone is SO quick to jump on the intermittent fasting train, but as soon as a dietitian recommends eating consistent meals during the day, skepticism rises. 

As a dietitian, I actually want you to eat your breakfast.

Why? Well studies show those who eat breakfast have reduced daily hunger. Those who eat a high protein breakfast will likely experience lower levels of ghrelin which is your hunger hormone and higher levels of peptide YY which decreases appetite. The biggest kicker of this study is they found those who ate a high protein breakfast experienced less evening snacking on high fat foods. 

Eating breakfast is a great way to manage hunger, prevent overeating or binge eating, balance blood sugar levels, and support a healthy weight. 

Have I convinced you yet to eat your breakfast? 

Here are 5, Quick High Protein Breakfast Ideas

Yogurt Parfait (25 g of protein)

Ingredients

• 1 cup of plain greek yogurt

• 1-2tsp of honey

• ¼ cup blueberries 

• ¼ cup raspberries 

• ¼ cup granola

Directions

• In a bowl, place all ingredients

Smashed Avocado Toast (27g of protein)

Ingredients

• ½ avocado

• ⅓ cup cottage cheese

• 1 hard boiled egg 

• Salt + pepper to taste

• ½ tsp red pepper flakes

• 1tsp lemon juice

• 1-2 pieces of bread, toasted

• Optional: top with sprouts and hot honey

Directions

• In a blender add: avocado, cottage cheese, salt, pepper, red pepper flakes, and lemon juice

• Blend until smooth

• Toast bread

• Spread avocado mixture onto toasted bread

• Place sliced hard boil egg on top

• Top with sprouts and hot honey

Berry and Peanut Butter Proats (25g of protein)

Ingredients

• 1⁄2 cup of rolled oats 1 cup of milk

• 1⁄4 cup eggs whites

• 2 tbsp of maple syrup

• 1⁄4 tsp of cinnamon

• 1/3 cup blueberries

• 1⁄2 banana

• 1 tbsp of peanut butter

• 1 tbsp of chopped walnuts 1 tbsp of shredded coconut 1 tsp chia seeds

• 2 tbsp of hemp hearts

Directions

• Place a small pan on medium heat.

• Add oats, milk, egg whites, maple syrup, and cinnamon.

• Stir frequently to avoid scrambling your egg whites.

• Once the oats start to bubble, turn off the heat and stir.

• Once it is at a consistency that you like (I like mine between soupy and thick) place the oats into a bowl.

• Next add in blueberries, banana, peanut butter, shredded coconut, chia seeds, and hemp hearts.

Probiotic Green Smoothie (30g of protein)

Ingredients

• 1 banana 

• 2 cups spinach 

• 1 cup greek yogurt

• 1 cup of milk 

• Top with 1 tbsp of hemp hearts

Directions

• Add all ingredients to a blender and blend until smooth

Scrambled Eggs and Chicken Sausage (25g of protein) 

Ingredients

• 3 eggs

• 2 Applegate Maple Chicken Sausage Patty 

• 1 tbsp butter

• ½ avocado

• ¼ cup sliced baby tomatoes 

• Salt and pepper 

• A piece of toast

Directions

• Place a small pan over medium-high heat and add butter

• While pan is heating, scramble eggs in a small bowl

• Place eggs into a pan and scramble

• Add salt and pepper

• Place applegate maple chicken sausage patty in the microwave

• Microwave for 1 minute and then flip and microwave for another minute

• Slice up 1/2 avocado

• Toast a piece of bread

• Place scrambled eggs on a plate with chicken sausage, sliced avocado, sliced baby tomatoes, and toast

Which recipe will you try? Let me know in the comments!

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