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High Protein Low Carb Breakfast On The Go

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High Protein Low Carb Egg Muffins

It can be hard to know where to start when youre in the market for a new low carb protein shake. There are many options out there, and each has pros and cons. Luckily, weve done the research for you and compiled all the information you need to make a smart choice about what to buy. Our buying guide is here to help you find the right product for your needs.

Before you buy low carb protein shake, make sure that you look at these factors:

  • Search for the best quality product: Quality is the most important thing to consider when buying low carb protein shake. If you want your product to last long and give value for your money, then look for a high-quality product.
  • Buy the best durable product to save money: How long does it take for your low carb protein shake to break down or stop working? It is worth the investment if you have an item that lasts longer than expected.
  • Always buy from renowned brands to get the best one: Established brands are more reliable than new ones since they have proven their strength and quality over time. Some brands also have a reputation for providing excellent customer service.
  • Observe user feedback on various sources: Review sites like Amazon can provide you with information about other peoples experiences with products.

Take a look at these factors before buying low carb protein shake:

How Does High Protein Help Our Body

Protein is also a macronutrient similar to carbohydrates that give us calories with its intake, but, has different functions inside the body. Protein intake in the body digests slowly and this slow digestion keeps you full without increasing the appetite.

Carbs are of two types in terms of simple carbs and complex carbs. Simple carbs break down easily and are stored as fats. They can lead to weight gain if those fats are not burnt.

Therefore, it is important to have healthy carbs and they are complex carbs which do not break down easily such as whole-grain foods etc… They have fewer carbs and make a good option when choosing to make meals.

Therefore, eating a diet with good protein and fewer carbs is one of the healthy options for a good start.

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Keto Chicken Soup Recipe

Do you have a cold? This chicken soup is exactly what the doctor ordered.

Its packed with tender, shredded chicken. It also has a ton of veggies like celery, leeks, zucchini, cabbage, and rutabaga.

These veggies add a nice boost of immune-boosting Vitamins A and C.

To add some creaminess, be sure to blend the soup a bit using an . Avoid using a regular blender, as the hot soup can explode in it. So be safe.

This soup tastes amazing just the way it is. But if you still miss the noodles, you can add some Shirataki noodles.

They contain zero net carbs and are calorie-free. They also act as prebiotics.

Prebiotics feed the good bacteria in your gut. These good bacteria have many health benefits, including boosting your immune system.

If youd like to stock up on some Shirataki noodles, you can get some here.

Per Serving:

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Chocolate Peanut Butter Porridge

Sometimes you just have to have something sweet for breakfast and with this simple dish you can have your protein and the taste you crave, Rösser says. Mix together 1/3 cup oats cooked, 2 tablespoon natural peanut butter, 1 teaspoon dark cacao powder, and 1/2 banana. Top with yogurt or your choice of milk.

Per serving: 363 calories, 16 g protein, 20 g fat, 52 g carbs, 4 g fiber

Avocado On Tofu Toast

Low Carb, High Protein Breakfast Ideas

Looking for a brunch-worthy low-carb vegan recipe? This recipe uses layers of creamy smashed avocado or simple sliced avocado on top of crispy tofu toast, making it low in carbohydrates but teeming with protein and essential fats. Its a little more fiddly than the recipes above, but its still well worth it for a weekend breakfast special!

How to make it: Slice a block of drained and pressed firm tofu into thin 1-inch toast-shaped slices. Brush them with a little olive oil, season with salt and pepper and bake at 180°c for around 30 minutes or until crispy, turning halfway. Top the slices with mashed and seasoned avocado , drizzle with lemon juice and dig in. Alternatively, just slice the avocado and load it on top.

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Why I Love Breakfast

There is the obvious fact that I love breakfast foods. Whether its cookie dough overnight oats, a stack of paleo banana pancakes or paleo sweet potato pancakes or some gluten free Greek yogurt waffles, I love it all and could eat breakfast all the time, for every meal. BUT, for those of us who are working to overcome disordered eating and get our normal hunger cues back, eating breakfast is a super important part of this! Eating very soon after we get up shows our bodies that food is coming and allows our bodies to begin trusting us again and allows them to start having normal hunger and fullness cues!

I personally did not start to get my cues back until I started incorporating breakfast back into my life and getting a good dose of protein to start the day really helped!

Mushroom Spinach Bacon Egg Cups

We could all do with more veggies. And having some at breakfast is a good way to boost your veggie intake.

These bacon egg cups are a pretty tasty way to eat your veggies. Crispy bacon slices are wrapped in a circle.

Then theyre filled with sauteed mushrooms and spinach and topped with feta cheese These egg cups are Mmm mmm good!

These egg cups are great just the way they are. But if you like, you can serve them with avocado slices for a burst of heart-healthy fats.

Per Serving:

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Low Carb Waffled Tuna Cakes

Not a big fan of sweet breakfasts? These tuna cakes are a great option.

These tuna cakes are pretty yummy and nicely crusted on the outside. And unlike many tuna cakes, they hold up pretty well.

Besides being packed with protein, tuna is pretty nutritious. It contains heart-healthy omega-3s.

And its low in calories. So, its good for weight loss.

To make these tuna cakes, youll be placing your tuna mixture in a waffle iron and using it to make waffles.

To keep them low carb, youll be using crushed pork rinds as your binder. So, make sure you have some.

Besides acting as a good binder, pork rinds are great for crusting your meats. And theyre great for snacking on.

Per Serving:

I currently don’t have an article on these but thanks for the suggestion. 🙂

Smoked Salmon Scrambled Eggs

High Protein Cheesy Breakfast Scramble | Low Carb Bodybuilding Recipe

Having scrambled eggs with the right spices can improve this dish and make it one of your favorite easy high protein breakfast foods.

This smoked salmon scrambled eggs recipe makes for a hearty yet healthy breakfast thats perfect for anyone who wants to leave feeling full into the afternoon hours.

The best part about this recipe is that you can add in more protein like sausage or more salmon, depending on what you like.

Throw in some avocado too if youre looking to get some healthy fat in your meals.

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Bread Pudding In A Mug

Bread pudding is the ultimate comfort food in the morning, but it doesn’t have to be a calorie bomb. Indulge in this healthy version from Harris-Pincus. Mix 1 egg, 2 tablespoons vanilla whey protein powder, a packet of stevia, and 2 tablespoons milk. Fold in 1/4 cup chopped apple and one slice of cubed whole-grain bread. Pour in a mug, and microwave for one minute. Top with cinnamon.

Per serving: 291 calories, 32 g protein, 8 g fat, 23 g carbs, 3 g fiber

Easy Vanilla Low Carb Protein Waffles

Are waffles more your jam? These waffles are for you.

Now your typical waffle isnt very filling. Thats because it doesnt contain much protein.

Even worse, its loaded with carbs. So, you have a sugar high, then a sugar crash.

This leaves you, reaching for more and more carbs. And as we all know, too many carbs means ditching your skinny jeans.

These waffles are different. They contain a whopping 29 grams of protein.

Whats more, they contain a ton of fat and fiber. So, theyre extra filling.

But the best part is that theyre super delicious. You wont miss those frozen waffles you get at the grocery store.

The key to them being so high in protein is that you use protein powder. To keep them low carb, make sure you choose a high-quality, low carb protein powder like this.

What I love most about these waffles is how easy it is to make them. Just put your ingredients in a blender and blend until smooth.

Next, pour your batter into a preheated waffle iron. This one should do the trick.

Then cook for about 5 minutes.

Per Serving:

Also Check: Mcdonald’s 2 For 4 Breakfast

Benefits Of High Protein Breakfasts

There are many benefits to eating breakfast in general, but if you can get in a good amount of protein in the morning there are even more!

  • Stay fuller longer protein actually helps you stay fuller longer so that youre not starving all morning!
  • Increases muscle mass the more muscle you have, the more calories you burn at rest. Heck yes!
  • Boosts immune system protein actually helps you create a better immune system to protect you from illness. Eat up!

Are Carbs Bad For You

10 Spectacular High Protein Low Carb Breakfast Ideas 2021

The simple answer is no. Complex carbohydrates, like whole grains, legumes, fruits and vegetables, are full of important nutrients and provide the majority of fiber in the meal pattern. Fiber is great for weight loss because it helps to keep you feeling full and satisfied after meals, which is why you don’t want to eat too few carbs. At EatingWell, we recommend that on a low-carb diet you get about 40 percent of your calories from carbs, or at least 120 grams of carbs total per day. This is a healthier approach to low-carb eating than what the keto and Whole30 diets suggest and, in general, it’s more doable than trying to stick to a super-restrictive low-carb diet.

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Keto Bacon Egg Muffins

Did someone say bacon egg muffins? You had me at bacon and eggs and muffins.

These muffins are cheesy, savory, and just plain yummy. The green and red bell peppers and spinach add extra nutrition Exactly what the doctor ordered.

To keep them from sticking, be sure to use a good non-stick muffin pan like this. Also, you can simply line your muffin pan with these reusable muffin baking cups.

Besides being great for breakfast, these muffins also make a nice lunch. Just serve with a side Garden Salad.

Check out these egg muffin cups. Theyre low in net carbs and high in protein! So delicious and flavorful!

Per Serving:

Easy Cheesy Keto Protein Breakfast Scramble

Cheesy keto protein scramble is a simple and hearty low carb breakfast full of crispy fried meats, sautéed peppers and onions, creamy scrambled eggs, and gooey melted cheese. Its the the perfect lazy keto breakfast!

An easy keto breakfast idea that you can make half asleep and still have on the table in just 20 minutes.

Just 5g net carbs and 28g of protein per serving!

Make this into a keto breakfast burrito with my homemade keto tortillas!


What better way to start your morning than a healthy portion of protein packed, low carb, scrambled eggs.

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Instant Pot Salsa Chicken Lettuce Wraps

Im a big fan of wraps, as Im sure many of you are too. Theyre pretty portable.

So, theyre perfect for eating on the run. However, Im not a fan of all the carbs they contain.

These salsa chicken lettuce wraps hit the spot. Theyre tasty and pretty filling.

Yet, theyre low in calories. So, theyre perfect if youre on a diet.

What I love most about them is that theyre done in 15 minutes flat. Yes, you read that, right!

The reason theyre ready so fast is that youre using an Instant Pot. Instant Pots are great for cooking food, particularly proteins like meat, chicken, and dried beans fast.

So, if youre looking to include more high protein meals in your diet, having an Instant Pot can be a lifesaver. If you dont have one yet, theres a great deal right now on this one here.

Per Serving:

Beef Tenderloin & Vegetable Stir Fry

Tomato-Parmesan Mini Quiches For a Low-Carb, High-Protein Breakfast | Prep School | EatingWell

Thinking about heading to a Chinese restaurant for lunch? Have this instead.

The beef tenderloin is tender and extra flavorful. And the snow peas, broccoli, and red bell pepper add a nice freshness and plenty of nutrition.

Meanwhile, the stir fry sauce is the icing on top of the cake, ahem, beef tenderloin. The hoisin sauce and sesame oil add umami.

And the light brown sugar adds some sweetness. The red cayenne pepper, ground ginger, and black pepper add some heat.

Now, you will be using a number of ingredients to make your stir-fry sauce. So, a good set of measuring spoons is in order.

And whats Chinese food without some fried rice, cauliflower fried rice, that is? To make it, you can simply use pre-packaged cauliflower rice, which you can find here.

Or if youd like to save some money, you can make yours from scratch. To make it, just cut your cauliflower into pieces.

Then put your cauliflower pieces in a food processor, and pulse until it becomes like rice. This food processor here makes food processing a breeze.

One thing, this dish contains beef. This meat has a high carbon footprint. Thus, eating less of it will be beneficial to the environment.

Per Serving:

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Keto Sausage Egg Cups

Lets face it: the mornings are pretty hectic. Theres hardly enough time to get ready, let alone sit down to breakfast.

So, despite your best intentions, you end up at the drive-thruyet again.

These keto sausage egg cups are the perfect solution. Just grab one and go!

Theyre moist and delicious and packed with yummy foods like eggs, sausage, and cheddar cheese. Yum.

They even have cherry tomatoes, spinach, and red bell peppers. So, youre getting your veggies too.

One batch makes 12 egg cups. So, theyre perfect for meal prep.

To keep them fresh for longer, make sure you store them in airtight food storage containers. I recommend these glass ones here.

These egg cups are delicious just the way they are. But if you like, you can serve them with some butter coffee.

Per Serving:

Types Of High Protein Low Carb Diets

Some of the most popular commercial diets commonly considered high in protein and low in carbs dont truly fit into both categories.

Notably, many people regard the Zone Diet and Sugar Busters Diet as high protein, low carb. However, these diets are moderate in carbs, as they typically provide about 40% of calories from carbs.

Additionally, many popular low carb diets, such as Atkins and ketogenic diets, are not considered high protein, low carb. Instead, theyre high fat, low carb or high fat, very low carb, and they only contain moderate amounts of protein.

In fact, no branded diets are known to conform to this pattern.

If youre interested in a strict high protein, low carb diet, you may need to count calories, protein, carbs, and fat to stay within your macronutrient ranges.

This can be difficult, so most people prefer to loosely follow a high protein, low carb diet by replacing high carb foods with protein sources.


Theres no set macronutrient range for a high protein, low carb diet, so most people tend to swap much of their typical carb-heavy foods with protein sources.

3 ).

As such, high protein diets may provide numerous benefits as may low carb eating patterns, which are often associated with weight loss.

Thus, combining the two diets may give numerous advantages.

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Healthy Low Carb Breakfast Burritos

Breakfast burritos are another great grab-and-go breakfast. And since these ones are low carb, they wont leave you in a carb coma.

And theyre full of flavor. From the crunchy bacon pieces, fluffy scrambled eggs, and ooey-gooey cheddar cheese Youll be glad you didnt skip breakfast.

To keep them low carb, youll want to use low carb tortillas. These ones here contain only 3 grams of net carbs per tortilla.

As an added bonus, one tortilla provides 54% of your daily fiber needs. Now, thats a whole lotta fiber!

What I love most about these burritos is that they freeze pretty well. So, theyre perfect for meal prep.

Per Serving:

Blueberry Pie Overnight Oats

5 High Protein Low Carb Breakfasts To Fuel You All Day Long

One bowl full of this blueberry pie overnight oats recipe and youll be ready for the entire morning.

The recipe calls for low fat vanilla yogurt but you can use any flavor and it will be fine so long as its packed with protein.

The blueberries are sweet enough on their own, so all you have to do is add in some oats and its done! You could even use steel cut oats to really kick up the fiber content of this oatmeal recipe.

Theres some peanut butter though so youll get a protein-packed dish to start your morning.

Its best served cold so make a batch for the rest of the week and stick it in the fridge. Youll have a healthy breakfast waiting for you when you wake up.

These peanut butter energy bites are best to make in large batches.

Not only will you eat a ton, but it will be perfect to eat on the go.

You can have them for breakfast, but you can also eat them as a mid-day snack to hold you over till your next meal.

This is one of those high protein breakfast foods that are savory and gives you a satisfying feeling after eating.

Even though its actually pretty light and refreshing because of the tomatoes and feta cheese.

Its a great dish to have if youre looking to avoid the sweet breakfast dishes and have one that satisfies your taste buds.

This wont be the best dish to save in the fridge, so try and only make small enough portions to fill you up but without any waste.

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