How to Make a High Protein Breakfast Without Eggs in Less Than 10 Minutes? - Healthy Recipe by Fortius
A high-protein breakfast is a vital part of any healthy diet. Unfortunately, many people find making a high-protein breakfast without eggs challenging. Not knowing what to eat can be frustrating, especially if you are in a hurry. In this blog post, I will show you how to make a high-protein breakfast without eggs in less than 10 minutes! I will also discuss the benefits of the foods included in this breakfast!
Blog Outline
How to make a multigrain, avocado, and turkey breast sandwich in under 10min?
Ingredients
Step by step instructions
5 foods rich in protein that you can use to make eggless high, protein breakfast recipes!
Answers to essential questions about nutrition
How much protein should you eat for breakfast?
Why do I recommend protein and fats as the base for your breakfast?
What are some of the benefits of eating breakfast?
How can Fortius Dubai help you on your fitness journey?
Conclusion
How to make a multigrain, avocado, and turkey breast sandwich in under 10min?
It is essential to know how to make a nutritious & delicious breakfast that does not always require eggs! I decided to create this multigrain, avocado, and turkey breast sandwich with a side of mozzarella and tomato salad that will give you all the nutrients you need to kickstart your morning!
Ingredients
Multigrain Toast
Some of the health benefits of eating grains are that they're a good source of fiber, other nutrients that play a role in heart health, blood sugar control, and digestion. Whole grains can also help with weight management because they tend to be high in fiber and keep you feeling full longer.
Avocado
Eating avocados has many health benefits! They are a great source of healthy fats, essential for heart health, brain function, and hormone production. They're also a good source of fiber, which can help with weight management and digestion.
Himalayan Pink Salt
Himalayan pink salt is a much better option than the highly processed table salt. It is rich in minerals, which can help with hydration, electrolyte balance, and blood pressure regulation. It also has a lower sodium content than table salt, so it is a better option for people trying to reduce their sodium intake.
Lemon
Lemon is full of vitamin C, which helps boost the immune system, promote healthy skin and provide protection against the harmful effects of free radicals. Lemon is also a good source of fiber, which can help with weight management and digestion.
Smoked Turkey Breast
Turkey breast will be your primary source of protein in this breakfast. Per 100 grams of smoked turkey breast, you will get around 26 grams of protein. Turkey is also a good source of selenium, an important mineral for immune system function, thyroid health, and fertility.
Mozzarella
Mozzarella is another good source of protein. 50grams of mozzarella will have about 12 grams of protein (hyperlink protein to our all you need to know about protein blog). Mozzarella is also a good source of calcium, which is vital for bone health and blood pressure regulation.
Tomato
Tomatoes are high in vitamins C & K, as well as lycopene. Lycopene is an important antioxidant that can help protect against the harmful effects of free radicals. Tomatoes are also a good source of fiber, which can help with weight management and digestion.
Olive oil
Olive oil is an excellent source of healthy fats. It is high in monounsaturated fatty acids, which have been shown to reduce the risk of heart disease. Olive oil is also a good source of antioxidants, which can help protect against the harmful effects of free radicals. This is one of the reasons why health experts highly recommend the Mediterranean diet.
Learn more about protein with our: Ultimate Protein Guide!
Step by step instructions
Step 1
Clean the avocado, put it in a bowl, then add some salt and squeeze some lemon juice and mash it until it becomes a paste
Step 2
Cut the tomatoes and mozzarella into thin slices, put them on top of each other, and sprinkle some Himalayan pink salt and olive oil.
Step 3
Toast the bread in an oven, toaster, or pan until its crunchy
Step 4
Add the paste and the smoked turkey breast to the bread and enjoy this delicious meal!
Step 5
Don't forget to workout!
Five foods rich in protein that you can use to make eggless, high-protein breakfast recipes!
Tofu
Tofu is a great vegan option that is rich in protein. Just 100 grams of tofu will have around 12 grams of protein. Tofu is also a good source of calcium, iron, and magnesium.
Smoked salmon
Smoked salmon is an amazing source of healthy fats and protein. Just 100 grams will give you around 20 grams of protein and 11 grams of healthy fats.
Greek yogurt
Greek yogurt is a great source of calcium and protein. Only 100 grams of Greek yogurt will have around 12 grams of protein. Greek yogurt is also high in probiotics, important for gut health.
Tuna
If you are adamant about hitting your protein goal for breakfast, tuna is a great option. Just 100 grams of tuna will give you around 28 grams of protein. Tuna is also a good source of omega-three fatty acids, important for heart health.
Protein powder
I had to include protein powder on this list as it can be a lifesaver when you are in a rush but don't want to skip your protein intake for the day. Add a scoop of protein powder to your breakfast smoothie or oatmeal, and you will instantly up the protein content of your meal.
As you can see, there are plenty of high-protein options that don't include eggs, so there are no more excuses for not getting the right amount of protein your body needs to function optimally!
Learn more about protein powders with our Ultimate Guide to Protein Powders!
Answers to essential questions about nutrition!
How much protein should you eat for breakfast?
The answer to this can be very complex; however, I will assume that you are someone who is just starting their fitness journey and does not want to get overwhelmed with information, so I will give a simple 4 step protocol to follow:
Step 1
Know what is the minimum amount of protein you should consume!
Female 20-30gm of protein
Male 30-40gm of protein
Sample from the breakfast above:
Female - 1 whole-grain toast + 50gm Turkey breast + 50gm Mozzarella
Male - 1-2 whole-grain toast + 100gm Turkey breast + 50gm Mozzarella
Step 2
Ensure you have some healthy fats in your breakfast
Avocado
Olive Oil
Coconut Oil
Nuts
Diary
Step 3
Know approximately how many calories are allocated for breakfast. You can use an app like MyFitnessPal to calculate your daily calorie intake based on your goal and then determine how much you should eat for breakfast, or you can opt for some of our nutrition services.
Step 4
Once you have hit your protein goal, add some fat source, then fill up the rest of the allocated calories with carbs. I suggest going with complex carbs, high in fiber like some fruits, multigrain bread, or oats.
Why do I recommend protein and fats as the base for your breakfast?
I find that many people tend to be a bit insulin resistant which means that they have a hard time processing carbs and sugars in the morning. Having a high-protein breakfast with healthy fats helps regulate blood sugar levels and gives you more energy and fullness throughout the day!
What are some benefits of eating breakfast?
There are many benefits of eating breakfast; however, I will list my top three:
Eating breakfast helps regulate blood sugar levels and gives you more energy and fullness throughout the day.
Breakfast provides your body with the nutrients it needs to function correctly.
Eating breakfast has been linked with a lower risk of obesity, heart disease, and type II diabetes.
You can find out more about the benefits of eating breakfast on this fantastic blog by Cleveland Clinic
Conclusion
In conclusion, it is possible to make a high-protein breakfast without eggs! You can prepare many different and delicious recipes in under 10-15 minutes, and I will share them with you in the coming days. Eating breakfast can regulate blood sugar levels, provide the body with nutrients needed to function correctly, and reduce the risk of obesity, heart disease, and type II diabetes.
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