Tips & Tricks For Weight Loss
Eat less than you consume: This is the golden rule for weight loss. Consume fewer calories than your output, and it gives your body no choice but to burn stored up energy sources. This weight loss calculator can get a good figure of how many calories you should be eating.
Exercise regularly: If you want to stay healthy while losing weight, this is an important step. Exercising doesnt only burn calories but improves your overall health and fitness.
Eat whole foods: Still to whole foods. They are a lot more nutritious and provide longer-lasting energy while also being much more filling!
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Salmon Sheet Pan Meal Prep
With 37 grams of protein , adding this salmon to your weekly meal prep is a great choice. This Salmon Sheet Pan meal prep means that youre going to be able to have everything made and ready, all on one pan. Not only does this cut down on the time that it takes to make this delicious dish, but it also means that cleaning up is a breeze, too.
Pair this simple salmon recipe with steamed veggies, or heat up some rice as well. Salmon makes for a great fresh dish as well as one that is full of flavor and taste. You can find the recipe HERE.
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Banana And Chocolate Chip Baked Oatmeal Cups
Yes, chocolate chips must be involved, obviously.
A healthier take on dessert or, breakfast bars, these bake-ahead portables are delicious and nutritious. The crust of oats, coconut oil, banana, and maple syrup supports a topping of fresh berries, chia seeds, and oats sweetened with raspberry jelly.
Use a high quality jam or jelly fruit should be the first ingredient. Or make it yourself!
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Healthy Breakfast Meal Prep Ideas For Busy Mornings
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Ready to start your day the right way? These easy and healthy breakfast meal prep ideas are perfect for busy mornings. Each recipe comes together in around 30 minutes or less and will help you to start your day filled with energy.
If you love these meal prep containers as much as I do, you can get them here!
Breakfast is one of my favorite meals of the day.
As soon as my eyes open in bed, I start thinking about what delicious meal I will have.
But it wasnt always like that.
For years I used to rush out of the house, eating a sad bowl of cereal in front of my desk.
But when I started planning my meals, eating a healthy and balanced breakfast became one of my priorities. And there is some evidence that eating earlier in the day helps our blood sugar levels.
Plus, meal prepping your breakfast ahead of time doesnt have to be complicated, and I promise you, it wont require much time.
Every recipe below will take 30 minutes or less to put together and help you have something yummy to eat in the morning every day.
Vanilla Almond Chia Pudding
Chia seeds are packed with protein and fiber, but that’s not what makes them specialfoodies love them for their ability to add a pudding-like texture to sweet treats. Try this recipe from Danielle Judson, RDN, a plant-based nutritionist and culinary consultant: Combine three tablespoons chia seeds with 1 cup unsweetened almond milk , two tablespoons almond butter, one teaspoon vanilla extract, and a dash of cinnamon in a mason jar. Stick the entire thing in the fridge overnight. In the morning, add a sprinkle of blueberries and almonds, and you’ve got breakfast pudding to go.
Per serving: 446 calories, 17 g protein, 35 g fat, 29 g carbs, 22 g fiber
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What Is Meal Prep
We all know eating the right foods and in the right amounts is critical to achieving your fitness goals. However, time and money are two common excuses for why people can’t get it done.
Meal prep is a simple concept. Instead of cooking each meal from scratch when its time to eat, meal prep involves preparing a bunch of meals ahead of time and storing them until they are needed. Not only does meal prep make staying on your diet more manageable, but it can also be cheaper.
When you are on the go, meal prep makes sticking to your macros as convenient as possible.
Similarly, meal prep makes it easier to stick to your diet as people tend to make the worst food choices when they are hungry. It’s a similar concept to the reasoning behind not going to the grocery store hungry, or you may end up buying a bunch of junk food you don’t need.
The same line of thinking needs to be applied to eating meals. If you try to decide what to eat when you are starving, something quick and accessible from a drive-through is appealing. At that point, the last thing you want to do is go home and cook.
But if you already have healthy meals prepped, it’s not a big deal. It’s also going to help you meet your goals, whether it’s to build muscle or lose weight.
Cottage Cheese And Fruit
With a ton of press surrounding Greek yogurt these days its easy for a power food such as cottage cheese to get lost in the commotion. This simple yet versatile high protein convenience food needs to reclaim its rightful spot as a top muscle-building contender once again. Simply combine 1 cup of low-fat cottage cheese with your favorite fruit such as peaches, strawberries or apple slices and youll have one instant protein source along with fibrous carbs. Of course you can always combine another carb source along with this such as a slice or two of Ezekiel bread, 100% whole wheat bread or a small bowl of oats.
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Peaches And Cream Protein Smoothie
Hectic mornings call for quick breakfasts on the go, and there’s nothing faster or more travel-friendly than a shake. Add your favorite fruits and protein sources to a blender, blitz it up and head out on your way.
Surprisingly, you don’t have to rely on a scoop of protein powder to make this protein smoothie recipe. This one is made from a simple base of fiber-rich peaches and a cup of 2 percent cottage cheese.
On its own, a cup of cottage cheese has 183 calories, 5 grams of fat and 24 grams of protein, according to the USDA. This dish gives you two servings with 186 calories and 17 grams of protein each â not bad at all for a recipe that only calls for four ingredients.
Sauted Chicken And Salad
For a nutritious meal thatll also stun your family, we recommend this pan-cooked chicken and mixed salad with passion fruit vinaigrette. The 33 grams of protein arent the only reason to give it a try with at least half your plate taken up with raw veggies, itll make you feel as good as it looks.
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Peanut Butter And Banana Oatmeal
Protein Punch: 14 gramsYou’ll Need: Oats, salt, bananas, peanut butter, almonds, agave syrup
We love this oatmeal with peanut butter and banana recipe for its good-for-you ingredients. It makes a healthy morning meal you can have ready in minutes. Adding two tablespoons of peanut butter to this recipe gives this oatmeal bowl the protein boost you’re looking for in the morning.
“One tablespoon of peanut butter provides about 90-100 calories, 4 grams of protein, and 8 grams of fat. Much of the fat is the heart-healthy unsaturated kind which also helps you feel full along with the protein,” says Amidor.
However, the quality of your peanut butter will also make a huge nutritional difference. Amidor recommends looking for the real deal made from peanuts and salt and skipping the reduced-fat varieties which tend to have the same calories or contain added sugars and artery-clogging saturated fats.
Get our recipe for Peanut Butter and Banana Oatmeal.
Protein Punch: 41 gramsYou’ll Need: Eggs, milk, chorizo, black beans, shredded taco cheese, avocado, salsa, burrito shells, hot sauce
Get our recipe for Chorizo Breakfast Burritos.
Protein Punch: About 19 gramsYou’ll Need: Eggs, turkey breast, tomato, guacamole, your cheese of choice, and a whole wheat English muffin6254a4d1642c605c54bf1cab17d50f1e
Get our recipe for Sunrise Sandwich.
Protein Punch: 10 gramsYou’ll Need: Chia seeds, coconut milk, nonfat Greek yogurt, maple syrup, salt, fresh mango, coconut chips, macademia nuts
Omelette Pancakes With Tomato & Pepper Sauce
Healthy, low-calorie and gluten-free – these herby egg ‘pancakes’ will become your go-to favourite for a quick midweek meal
Healthy veggie bites that are packed with flavour – a midweek must
Transform everyday eggs into a flavour-packed dish with hummus, peppers and olives – a great healthy vegetarian lunch
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Healthy Chicken Fajita Meal Prep Bowl
If youre in the mood for Tex-Mex, this is just the dish for you.
This recipe is super easy to make and packed with nutrients. For this recipe, were using chicken thighs to make the fajitas.
Chicken thighs are a delicious, high-quality source of protein. One skinless, roasted chicken thigh provides 27% of your daily protein needs.
Were also stir-frying the chicken strips in olive oil. Olive oil is a great source of heart-healthy monounsaturated fat.
Youll find that you wont need any sauce for these chicken fajitas. This is because we use an assortment of spices including chili powder and paprika. Here is some budget-friendly paprika that I recommend.
Brussel sprouts and red, yellow, and green peppers add a ton of freshness to this meal, and tons of cancer-fighting antioxidants and vitamin C.
This dish is so complete that you can eat it on its own. However, if youre a fan of tortillas like I am, you can definitely add some as well.
Heres another spicy chicken meal prep recipe thats low carb and definitely worth the try!
Blueberry Quinoa Breakfast Bowl
Breakfast Quinoa with blueberries and bananas makes healthy and nutrition-packed high protein breakfast recipes. For flavour add honey or brown sugar or vanilla and serve this recipe, topped with sweet fresh fruit and nuts.
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How Much Protein To Eat In The Morning
“Eating 15 to 30 grams of protein at breakfast is a great way to regulate your blood sugar and stay satisfied and focused throughout the morning,” says Kelsey Lorencz, RDN, the founder of Eating With Heart Nutrition. “Protein helps slow down the digestion and absorption of carbs, so you’ll feel more energized and alert after your meal.”
Bonus? If you want to lose weight, protein has the added benefit of helping you preserve lean muscle mass while losing fat, she notes. While the actual amount of protein you need depends on your current body weight, Lorencz says including at least 15 to 20 grams in your meals and an extra five to 10 grams in your snacks can help you maintain energy throughout the day.
High Protein Breakfast Casserole
Casserole! If you want such foods that make you full for a long day, the casserole is the perfect dish. This casserole recipe is loaded with eggs, potatoes, veggies, sausage, and bacon is a delicious nutrition-packed high protein recipe, best for breakfast!
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Focus On Larger Cuts Of Lean Meat
The most obvious way to increase your protein intake is to increase the amount of lean protein that you are eating in your meal. Increasing the quantity of your meat, poultry, or fish by even a few ounces can provide significantly more protein.
For example, 3 ounces of chicken breast contains 26 grams of protein. If you increase this portion to 5 ounces, you will end up consuming about 38 grams of protein. As you can see, this small shift gets you much closer to the goal of 50 grams of protein per meal.
It is also helpful to pay attention to which cuts of meat contain more protein per ounce. For example, 5 oz of sirloin steak contains about 38 grams of protein, while 5 oz of Atlantic Salmon contains about 30 grams of protein.
Instant Pot And Air Fryer Breakfast Ideas
And what I love about both machines is that they are hands off cooking method. Truly set and forget, walk away and breakfast is ready. Perfect for making healthiest breakfast meal prep on a busy weeknight.
Instant Pot Yogurt with 2 ingredients. Also how to make yogurt without a yogurt button, Greek yogurt, vanilla yogurt, cream cheese and what to do with leftover whey.
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High Protein French Toast
The Delicious Easy French Toast Recipe just makes you feel crazy in the morning! So easy to make at Home and best for morning breakfast and snacks too! Get ready to make the mouthwatering Classic French Toast with vanilla and cinnamon flavor that you say, Want More!
Smoked Salmon And Boursin Cheese Frittata
Protein Punch: 16 gramsYou’ll Need: Eggs, 2% milk, light sour cream, kosher salt, pepper, diced red onion, light Boursin cheese, smoked salmon, extra-virgin olive oil, chives
It’s no secret that eggs are the classic protein-packing breakfast many people turn to each day to kickstart their morning. While mastering the art of creating the perfect scramble is always commendable, there are plenty of other ways to cook up eggs for an even more filling meal. That’s where our smoked salmon frittata with Boursin cheese comes into play. This recipe is easy to make and ready in just a few minutes.
Get our recipe for Healthy Smoked Salmon and Boursin Cheese Frittata.
Whether you’re looking to lose weight, build muscle, or simply just have enough energy to conquer the day without hunger pangs distracting you, starting off the day with a protein-packed breakfast is key. With the help of some key high-protein breakfast foodsâlike Greek yogurt, nut butters, low-fat meats, cottage cheese, and moreâyou can get at least 20 grams of protein in before the clock strikes noon. Keep these protein breakfast ideas bookmarked to have filling breakfast ideas at the click of a mouse!
A previous version of this article was published on May 13, 2020.
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Why Is Protein Important When Meal Prepping
To feel more satisfied after a meal , high-protein dishes are key in keeping you satisfied and full. Protein is a crucial nutrient for every part of your body, and its a key player in building muscle, boosting immunity, maintaining stable blood sugar, and generally keeping you energized throughout the day.
Another perk? In numerous studies, a high-protein breakfast habit has been linked to weight management or weight loss, says Cynthia Sass, M.P.H., R.D., C.S.S.D., a plant-based performance nutrition coach. Protein is filling and triggers the release of satiety hormones that blunt appetite.
Translation: You naturally feel satisfied for longer when you load up on protein, reducing your urge to graze after breakfast, lunch, and dinner. Research shows that 30 grams of protein per meal is the sweet spot, but experts say that at least 15 grams is a good start.
Choose high-quality protein foods, like meat, seafood, legumes, veggies, and dairy, suggests Isabel Smith, R.D., C.D.N. Each meal should also include a complex carbohydrate , vegetables or fruit, and some healthy fat to cover all your macronutrients.
So, grab your best meal prep containers and get cooking these high-protein meal prep recipes that last days in the fridge or hold up well in the freezer.
Is Meal Prep Essential For Building Muscle
Although weekly meal prep can be a big help in your quest to follow a clean bulk workout and diet plan and build muscle, it’s not essential. You can build muscle without prepping your meals ahead of time. Plenty of people have done it. But building muscle is more challenging, time-consuming, and expensive if you are not prepared.
So, if you don’t meal prep, what do you do?
There are a couple of options. The first is to prepare and cook all of your meals as you need them. This might be possible if you are a professional athlete or can afford a personal chef. It is nearly impossible for the rest of us to cook multiple meals fresh every day. Doing this would be a part-time job.
Another option is to depend on quick and easy meals. Things like canned chicken and tuna, precooked rice, protein shakes, protein bars, beef jerky, and eating at restaurants.
These options can work in a pinch, but should not be your everyday plan.
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