Many people have to think carefully about what to eat when they get up every morning. Try these 5 simple breakfasts, which can satisfy your taste buds while providing a lot of protein.
Are you also thinking about what to eat for breakfast every day? I can't get out of bed in the morning, and it takes a while to wash up. I don't have time to seriously prepare breakfast, eat breakfast, or wash dishes... I can't think of a way to balance breakfast and getting up early.
If you don’t make it yourself, but go to the mall one day in advance to buy breakfast for the next day, there will also be problems. There are many products on the market that are advertised as providing sufficient energy and a large amount of protein. However, in fact, few of these products provide double-digit protein content and can easily make you feel hungry.
The following are 5 breakfast recipes that are short to prepare, delicious, can provide a lot of protein, and will not make you hungry easily, which will help your muscle building plan.
1. Greek yogurt combination
Protein: 48g, carbohydrates: 40g, fat: 2g, calories: 390
Greek yogurt is famous for its high protein content It’s growing in popularity, and so are creative ways to combine it with other healthy, muscle-building foods. As a high-protein breakfast, this requires some preparation on your part the night before. Here, you can cut down on the sugar by using regular Greek yogurt, mixing 1 cup of yogurt, 1/2 cup oats, and a dash of vanilla extract and leaving it in the refrigerator overnight. Add your favorite fruit and a scoop of vanilla whey protein in the morning, stir and enjoy your breakfast.
2. Hard-boiled eggs and Ezekiel bread
Protein: 31g, carbohydrates: 30g, fat: 17g, calories: 400
You can't deny the power of eggs. Eggs are often considered the gold standard for protein ratings, and not only are they one of the most complete proteins around, they're also incredibly convenient. When it comes to portability and ease of eating, cooked meals are the way to go. Contrary to what many people call a no-no, you can consume egg yolk in moderation as it has many benefits, one of which is regulating key anabolic hormones. 3 extra-large eggs and two slices of Ezekiel bread, paired with low-sugar jelly, can make a hearty breakfast!
3. Cheese and fruit
Protein: 30g, Carbohydrates: 50g, Fat: 3g, Calories: ~200
With all the media surrounding Greek yogurt these days, it’s easy for a powerhouse food like cottage cheese to get lost in the shuffle. This simple yet versatile high-protein convenience food needs to reclaim its rightful place as a premium muscle-building contender. Simply mix together a cup of low-fat cheese with your favorite fruit, such as peaches, strawberries, or apple slices, and you'll have an instant source of protein and fiber carbs. Of course, you can also combine it with another carbohydrate source, such as a slice or two of Ezekiel bread, 100% whole wheat bread, or a small bowl of oats.
4. Egg pancake
Protein: 26g, carbohydrates: ~12g, fat: 16g, calories: 290
If you have a few minutes, you can For breakfast, you can choose scrambled egg pancakes, which are both delicious and healthy. This is for low-carb dieters looking for satiety without the extra calories. Scramble 3 extra large eggs and add 1/4 cup low-fat shredded cheese and some of your favorite vegetables, such as spinach, diced tomatoes, peppers, mushrooms or onions. Add some salt, pepper, and maybe a little more salsa. Voila, the delicious egg pancake is ready!
5. Protein oatmeal
Protein: 32 grams, carbohydrates: 35 grams, fat: 12 grams, calories: 300 < /p>
If you don’t have much time to spend on breakfast and don’t want to make too many fancy things, then you can try this breakfast. Protein oatmeal is rich in complex carbohydrates, whey protein, and healthy fats.
Combine 1/2 cup oats with 1 tablespoon peanut butter, 1 teaspoon natural sweetener, 1 teaspoon cinnamon, and 1/2 cup low-fat or skim milk. Microwave for 1 minute. Add 1 tablespoon vanilla whey protein powder and add at the end. Appropriate amount of water, OK, breakfast is done!