Healthy High Protein Breakfast in under 5 minutes! Food Recipe + Expert Tips!
It can be tough to find time to make a healthy breakfast in the morning, but it's worth it! A high-protein breakfast is a great way to start your day and provides many benefits. This blog post will provide an easy recipe for a protein-rich breakfast that you can make in under 5 minutes. This meal is high in protein, fiber, and vitamins, essential for maintaining good health. The ingredients are simple and include eggs, Avocado, blueberries, and others.
I will also provide samples of two different breakfast options based on two people with different lifestyles. It is often said that breakfast is the most important meal of the day, and there are good reasons for this claim.
This meal is suitable for vegetarians & omnivores; if you are looking for a vegan option, check out our blog on "How to Make a Superfood Salad"
Let's get started with our breakfast in under 5 minutes!
Blog outline
Breakfast recipe
Ingredients
Cooking instructions
How much food should I eat for breakfast?
Breakfast sample 1 - Karen
Breakfast sample 2 - John
My 4 favorite high protein breakfast foods
Conclusion
Breakfast recipe
Total calories and macronutrient breakdown for this meal:
Calories 541 calories
Protein 20.7 grams Carbs 16.5 grams Fats 40.4 grams
Expert tip: If you want to ramp up the protein amount in this meal while reducing calories slightly, you can add 200ml of high protein greek yogurt or 200g of low-fat cottage cheese, and instead of having a whole avocado opt for just 1/2 of Avocado. You will get the following:
Calories 528
Protein 28.8 grams Carbs 28.8 grams Fats 30.4 grams
Important Note: All the numbers are approximate and might vary up to 10% in both directions.
Ingredients
Three eggs
Whole Avocado
1/3 teaspoon Himalayan pink salt
Teaspoon mustard
100g blueberries
Teaspoon ghee
Eggs
Eggs are an excellent source of protein and contain all the essential amino acids that our bodies need. They are also a good source of choline, which is critical for brain health. Eggs can be cooked in many different ways, but I recommend eggs sunny side up for this recipe.
One medium egg contains approximately 78 calories and 5 grams of protein.
Avocado
Avocadoes are a great source of healthy fats, essential for brain health and energy. They are also a good source of fiber and vitamins C, E, and K. Avocados can be eaten in many different ways, but for this recipe, I recommend you slice them and top them with a pinch of Himalayan pink salt.
One medium Avocado contains approximately 322 calories and 29 grams of fat, so you need to be careful with the amount you eat.
Himalayan pink salt
Himalayan pink salt is a high-quality salt that contains many minerals and trace elements. It is essential to use high-quality salt in this recipe because it will help your body absorb the nutrients from the other ingredients more efficiently.
One teaspoon of Himalayan pink salt contains approximately 0 calories and 0 grams of sodium.
Mustard
Mustard is a good source of vitamins A, C, and E. It is also a good source of fiber and has anti-inflammatory properties. Mustard can be used in many different ways, but I recommend you use it as a condiment for your eggs for this recipe.
You will be surprised, but mustard has only about 18 calories per tablespoon and no fat or cholesterol.
Blueberries
Blueberries are a great source of antioxidants and have many health benefits. They are also a good source of vitamins C and K, and they contain high levels of polyphenols, which have been shown to improve brain function. Blueberries can be eaten in many different ways, but in this meal, you can have it as a side dish and eat it with your eggs or have it as a dessert right after your meal.
100g of Blueberries has only 57 calories and is a good source of dietary fiber. It has only 10 grams of sugar, making it an excellent low sugar option.
Ghee
Ghee is a type of clarified butter that has been used in Indian cooking for centuries. It is high in healthy fats and contains many vitamins and minerals. Ghee can be used in many different ways, but I recommend you use it for cooking your eggs for this recipe.
One teaspoon of ghee contains approximately 40 calories and 5 grams of fat. As ghee is rich in saturated fats, you have to be careful how much you want to consume.
The American Heart Association recommends limiting your saturated fat intake to no more than 13 grams per day or 5%-6% of your total daily calories. I exceed those recommendations by a lot and still feel great, but I feel obliged to share some scientifically derived numbers from a respected health association.
Now that we have gone over the ingredients let's get cooking!
Cooking Instructions
Break eggs in a bowl
Add a pinch of salt
Heat Pan (animal fat or vegetable oil) & fry the eggs
Cut the Avocado in half, add a pinch of salt and remove the crust with a spoon
Add a teaspoon of mustard
Wash the blueberries and add them to the plate
How much food should I eat for breakfast?
How much food one should eat for breakfast is a very complex question with no short answer. Many factors will come into play regarding the number of calories and macros (protein, carbs, and fats) one should consume for their first meal of the day.
age
gender
health status (insulin sensitivity, body fat %, digestion)
specific goal (body composition, strength, performance)
nature of morning activity (training, work)
personal preference
Let's provide two breakfast recommendations based on the factors above!
Breakfast sample 1 - Karen
Karen is a 25-year-old female, performance-focused, insulin-sensitive, and trains actively 4-5 times per week. Most of her activities are based on Barre, HIIT, or Spin classes and happen in the morning right before work. Karen trains so early that she does not have time to eat before working out, so I suggest she sips on her amino acids or branched-chain amino acids during her workout.
For breakfast after her workout, she should have something to give her energy and sustain her until lunchtime without feeling sluggish.
Breakfast sample for Karen:
Two eggs hard-boiled
Three egg whites
40 grams steel cut oats
One large cup of full-fat milk
One teaspoon honey
One teaspoon of cinnamon powder
Energy 510.4 kcal
Protein 35.0 g Net Carbs 42.2 g Fat 20.0 g
Breakfast sample 2 - John
John is 35 years old, works in an IT company sitting about 8-10 hours daily. He trains 3x per week in the gym, mostly doing resistance training. John does not have any time for cardio and barely completes 2000 steps daily. He has a bit of a belly and is about 10kg above his ideal weight. He feels very sleepy after bigger meals and tends to wake up tired in the mornings.
John would most probably benefit from a moderately sized breakfast that is very low in carbohydrates. John could also potentially look into the benefits of the Carnivore or Keto diet!
Breakfast sample for John:
Two whole hard-boiled eggs
One egg white
50 grams of smoked salmon
One tablespoon of cream cheese
Two thin slices protein bread
One tablespoon of olive oil
Energy 495.5 kcal
Protein 31.1 g Net Carbs 21.7 g Fat 30.4 g
Here we have two samples of people that lead entirely different lifestyles. They differ in age and activity levels and their ability to process carbohydrates efficiently. To get the exact caloric requirements, we would have to use a formula like the Mifflin-St Jeor equation. What will generally be a norm or goal for any person having breakfast is to have a sufficient amount of protein.
Approximate protein recommendations per gender are:
Women: 25-30 grams / Men: 30-35 grams.
Expert Tip: 1 scoop of protein powder added to your bowl of oats with your almond milk, or perhaps your greek yogurt or cottage cheese, is a great way to get in more protein while keeping your total calorie under control! To find out more about my favorite protein powder check out my blog which gives you some important insight into protein powders.
Important Note: If a client came to work with us at Fortius Dubai, we would go through an extensive questionnaire and then calculate their total caloric needs and macronutrient breakdown to be optimized for their specific goal.
With over 300 food sources, we can create varied meal plans that include cashew butter to vanilla extract, less protein or extra protein, complex programs, or very basic recipes. There are absolutely no limits to what we can do for your clients to ensure that they achieve their desired results while at the same time satisfying their taste buds.
Meal plans are available for vegans, vegetarians, and omnivores.
My favorite 4 high-protein breakfast foods!
High protein greek yogurt
Greek yogurt is high in protein and calcium. It also contains probiotics, which are good for gut health. My favorite option is Fage 2% fat.
High protein cottage cheese
Cottage cheese is high in protein and calcium. It's also a good source of phosphorus, which is essential for bone health.
Smoked roast beef
Smoked roast beef is high in protein and iron. It's also a good source of B vitamins, necessary for energy metabolism.
Smoked Salmon
Smoked salmon is high in protein, omega-three fatty acids, and vitamin D. It's an excellent option for breakfast because it's high in nutrients and low in calories.
One hundred grams of greek yogurt has about 11 grams of protein.
One hundred grams of cottage cheese has about 14 grams of protein.
One hundred grams of roast beef has about 26 grams of protein.
One hundred grams of smoked salmon has about 20 grams of protein.
Conclusion
The article discusses the benefits of a high-protein breakfast and provides two different meal options for two different types of people. One option is for performance-focused exercise and regular exercise, while the other option is for someone overweight and working a desk job. Breakfast is an essential meal because it provides the body with the energy it needs to start the day. Choosing a breakfast that satisfies your needs is also significant based on your lifestyle and goals. Whether you want to lose weight, gain muscle, or maintain your current weight, there is a breakfast option for you.
#StayStrong #BeFortius
