Tuesday, September 19, 2023

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High Protein Meal Prep Breakfast

Egg And Canadian Bacon Breakfast Sandwich

Easy & Healthy Breakfast Casserole | High Protein Meal Prep
  • âProtein: 15 gramsâ

With this spin on your classic bacon, egg and cheese breakfast sammy, Canadian bacon, adds protein and savory breakfast flavor. With just a fried egg and some melted cheese, these are fairly simple to put together and save for later.

“This breakfast sandwich has 15 grams of satisfying protein and only 2 grams of saturated fat,” Mathis says. “It’s a perfect nutritious option for those with busy mornings.”

  • âProtein: 21 gramsâ

If you’re looking for a decadent savory breakfast sandwich recipe that’s loaded with flavor and nutrients, look no further than this one. A creamy spread of brie on a sprouted grain bun with a fried egg, fresh lemon juice and arugula makes this breakfast a dream, but take caution if you have heart problems.

“The sodium in this breakfast sandwich recipe is on the higher end,” Mathis warns. “To lower sodium, omit the salt.”

  • âProtein: 31 gramsâ

These Freezer Breakfast Sandwiches are perfect for meal-prepping ahead of time. You can cook all of the eggs and other ingredients together in a large batch, just make sure to wrap your sammys individually so they freeze well.

This breakfast sandwich recipe calls for ham , but you can swap it out for any other protein source or topping you prefer. Sliced avocado is another great option!

âGet the Freezer Breakfast Sandwiches recipe and nutrition info from Natasha’s Kitchen.â

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. 🙂

Easy Loaded Baked Omelet Muffins

Protein-packed omelet muffins, or baked mini omelets, are a perfect breakfast for busy mornings. Make a batch ahead and freeze for the days when you don’t have time for your typical bowl of oatmeal. You can also serve these fresh with fruit salad for a simple weekend brunch.

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Healthy Chicken Fajitas Meal Prep

Are you on a budget? Then, youve got to try this healthy, nutritious chicken fajita recipe.

What makes this recipe so budget-friendly is that in addition to chicken breasts, we also use black beans. Black beans are not only cheap, but they are also delicious and nutritious.

For instance, did you know that just one cup of black beans provides 30% of your daily protein needs? They also provide a whopping 60% of your daily fiber needs. So, theyre perfect for keeping you feeling full longer!

To make the chicken extra tender, we marinate it in an assortment of spices. To make marinating a breeze, I recommend using these good quality Ziploc marinating bags.

Per Serving:

Egg Spinach And Portobello Breakfast Sandwich

20 Filling High Protein Breakfast Ideas
  • âProtein: 16 gramsâ

Goat cheese, mushrooms, eggs and a whole-grain English muffin come together in this recipe to create a delicious and satiating breakfast sandwich with high amounts of protein and fiber, Mathis says.

Not to mention, the greens and mushrooms add valuable plant nutrients and may count as one of your daily servings of veggies!

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Can You Meal Prep With Rice

Absolutely. Many people think its no longer suitable to eat once the rice is cooked and hardened after cooling. This couldnt be further from the truth!

The best part about cooking rice is that you can store it in the fridge and then reheat it again. I tend to add a tiny bit of butter or chicken stock as a liquid when Im reheating rice so that it heats up and stays nice and soft.

You can also make fried rice with leftover rice and have a delicious meal prep recipe that way, too!

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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The Benefits Of Eating A High

What kind of benefits are you looking at when you start your day with a protein-packed meal? For starters, protein is filling. As your body breaks down protein into amino acids, one of these amino acids triggers an increase in levels of the gut hormone peptide YY. This hormone then sends a signal to the brain that you’ve eaten your fill, enhancing satiety as well as promoting weight loss.

That’s not all. Protein also slows down the body’s absorption of carbohydrates, which helps keep blood sugar levels even-keeled. Not only does this reduce hunger, but it also wards off fat storage to help you get toned.

The Best Foods For A High

Meal Prep Burritos for the Freezer (Low Calorie High Protein)

The best high-protein breakfasts start with protein-rich foods. Our recipes below feature high-protein breakfast foods such as:

Read on to discover nearly three weeks’ worth of mouthwatering high-protein breakfasts that deliver exactly what your body needs for breakfast. Combine that with these best-ever ways to boost your metabolism and you’ll reach your body goals in no time!

Protein Punch: 24 gramsYou’ll Need: 2% Plain Greek Yogurt, fresh strawberries and blueberries, sugar, mint leaves, granola

Not only is this recipe great for breakfast, but it’s so decadent, you could even enjoy it for dessert! The protein in this recipe comes from two sources: the homemade granola contains 4 grams of protein per serving while 7 ounces of Greek yogurt contains 20 grams of protein.

“Greek yogurt has double the protein compared to traditional yogurt due to the straining process,” says Amidor. “In addition, it is low in lactose and a fermented food which provides live, active cultures that may act as probiotics and keep the gastrointestinal system healthy.” All the more reason to dig in!

Get our recipe for Greek Yogurt Parfaits.

Protein Payout: 24 gramsYou’ll Need: Black beans, eggs, feta cheese, salsa, avocado, cumin, lime, hot sauce, salt, pepper

Get our recipe for Black Bean Omelets.

Read Also: Recipes With Biscuits For Breakfast

Slow Cooker Keto Pork Carnitas Bowls

If youre on a keto diet, theres no reason not to have this Mexican twist on pulled pork. This dish has a whopping 41 grams of protein and is just as juicy as regular carnitas, with half the carbs you would find in traditional carnitas.

For this recipe, were using a slow cooker to cook the meat to make the pork extra tender. If youre looking to simplify your healthy meal prep, its a good idea to invest in a good quality slow cooker like this one.

Were also using cauliflower rice instead of rice to cut down on calories and add some freshness to the dish. Making cauliflower rice is super easy- all you have to do is chop your steamed cauliflower into little pieces, then pulse in a food processor, until it becomes just like rice.

Per Serving:

Greek Yogurt Granola Bowl

A simple and easy high protein breakfast recipe is Greek yogurt mixed with a bit of protein powder, granola, and berries.

Plain nonfat Greek yogurt is a great source of protein that is low in both fat and sugar. This makes it a great option if your high protein diet requires you to keep your sugar and fat intake lower.

You can switch up the flavors in this yogurt bowl by swapping out the types of fruit and flavor of protein powder that you are using.

Ingredients and Protein Macros:

TOTAL: 49.5 grams of protein

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Greek Chicken Salad Meal Prep

Chicken salad is perfect for meal prepping because its fast, simple, and delicious. When you can prepare your chicken salad for your next few meals, this gives you options on how you can eat it.

Pairing chicken salad with bread or crackers are two great options to use. You can also use this simple salad recipe as a low carb dish that you can pair with lettuce wraps or even on top of salad greens, too. You can find the recipe HERE.

Salmon Filet With Quinoa

20+ Healthy Breakfast Recipes

Salmon is an extremely healthy source of protein that also contains healthy anti-inflammatory Omega 3 fatty acids, along with other vitamins and minerals that are crucial for optimal health.

In addition to this, quinoa is one of the highest protein grains that you can eat, and it is a complete protein meaning that it contains all 9 essential amino acids.

Melting a bit of feta cheese onto your asparagus as it is cooked will not only boost the protein of this meal, but it will add a delicious flavor.

Ingredients and Protein Macros:

  • 5 oz salmon filet- 30 grams
  • 1 cup quinoa- 8 grams
  • 10 asparagus spears- 4 grams
  • 2 oz feta cheese- 8 grams

TOTAL: 50 grams of protein

Also Check: Jimmy Dean Breakfast Sandwich Instructions

Buffalo Turkey Meatballs With Easy Meal Prep Bowls

Eating a high protein diet doesnt mean that it has to be high in fat. The best part about turkey meatballs is that they give that wonderful flavor but have a much lesser fat content. This means that you can enjoy it more and not feel any guilt about it!

Meatballs are great for meal prepping because you can either eat them as they are or pair them with salad, soup, or even pasta! Adding meatballs to other ingredients stretches the meal planning that much further. You can find the recipe HERE.

Vegan Portobello ‘steak’ Breakfast Sandwich

Biting into this delicious breakfast sandwich made with portabello mushrooms and fresh arugula is sure to add a dose of joy to your morning. But just because this breakfast sandwich is vegan, doesn’t mean it skimps on protein.

“This sandwich is made with hearty ingredients like cashew cheese, which contributes a significant amount of protein to the meal,” Mathis says. “And the fresh spinach and arugula add protein, too.”

âGet the Charred Vegan Portobello “Steak” Breakfast Sandwich recipe and nutrition info here.â

Read Also: Breakfast Recipes With Crescent Rolls

Check The Sale Ads Weekly

This doesnt mean that you have to sit down and read the paper from cover to cover but find out what protein is going to be on sale at your local grocery stores during the upcoming week.

Most stores are cyclical in sales and tend to run one meat per week at a discount. More times than not, this will be chicken, but sometimes it includes ground beef and turkey as well.

Once you find out how much the meat at the store is going to cost, you can start making your meal plan menu right away.

Greek Yogurt Blueberry Muffins

MY FAVORITE MEAL PREP BREAKFAST! | 90 Calorie High Protein Chocolate Chip Waffles Recipe

Adding yogurt to baked goods keeps them wonderfully moist and fluffy.

Want to save this recipe? Enter your email below and we’ll send the recipe straight to your inbox!

These scrumptious muffins arent just delightfully soft, theyre also low in sugar and high in protein.

Blueberries provide natural sweetness while yogurt and milk keep them light and airy.

Theyre the perfect guilt-free way to start the day.

This recipe is what happens when you combine blueberry pie with oatmeal.

The delicious results will kick your morning into high gear.

This thick, creamy oatmeal contains just five ingredients blueberries, yogurt, milk, oats, and natural sweetener.

Just mix everything together and chill overnight for a mood-boosting breakfast.

This tasty savory breakfast is ideal for the weekends, or long lazy brunches.

Inspired by delicious Greek flavors, its packed with tangy feta, juicy tomatoes, and silky scrambled eggs.

Known as kagiana in Greece, this is a very traditional meal with a long history of sending people into their day well-fed and very happy.

McDonalds effectively cornered the fast food breakfast market when it introduced McMuffins in 1972.

But you can now skip the drive-thru and make a healthier version in your own kitchen.

If you have egg, cheese, sausage, potato, and muffins, you can have a McMuffin.

Assemble your sandwich and enjoy the meaty, satisfying goodness.

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My Favourite Meal Prepping Tools

Good tools and containers are essential for meal prep. Below are some of the items I use every week for meal prepping.

These are affiliate links. Clicking them and purchasing could bring me some cash-flow to support this website and the info on it. It wontt cost you anything extra though

For more healthy make ahead recipes to help you meal prep, check out this list of Healthy Crockpot Freezer Meals

Other Radical Strength Round-ups:

Egg Sandwich With Pastrami And Swiss

Protein Punch: 27 gramsYou’ll Need: Butter, pastrami, eggs, milk, salt, pepper, low-fat Swiss cheese, whole-wheat English muffins

While most breakfast sandwiches are filled with protein-packed meat, that doesn’t always mean those ingredient choices are the best in terms of calories or even your daily energy. In this recipe, we choose our ingredients with more care. The combination of pastrami and Swiss has long been confined to the realm of the lunchtime deli counter, but we think it works beautifully with soft scrambled eggsâespecially because pastrami trounces both sausage and bacon in the calorie department. Give it a try.

Get our recipe for our Egg Sandwich With Pastrami and Swiss.

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Chickpea Scramble Breakfast Bowl

Heres another breakfast bowl thats easy to concoct and consume, and itll leave you feeling full and fueled until lunchtime. Chickpeas are such a great source of protein when you want to mix things up a bit.

Following the recipe as written will give you at least 10 grams of protein and its all vegan. To increase the amount of protein by up to 15 grams, try one of the following:

  • adding a side of vegan sausage
  • adding an egg and 1/4 cup of shredded

If you wake up starving, this is the perfect breakfast option for you. Crush your morning cravings and get in some serious protein with this flavorful sandwich.

Piling avocado, baby spinach, and tempeh onto an English muffin will leave you full and satisfied.

Ground Beef With Whole Wheat Elbow Noodles And Tomato Sauce

lunch idea

Who doesnt love a good pasta dish?! Mixing this ground beef, noodles, and pasta sauce together and topping with cheese makes for the perfect high protein comfort meal.

When you are choosing your pasta, opt for whole wheat over white pasta, as it will contain more protein.

Ingredients and Protein Macros:

  • 4 oz extra lean ground beef- 27 grams
  • 1 cup whole wheat elbow noodles, cooked-7.5 grams
  • ½ cup pasta sauce-2.5 grams
  • 2 oz 2% cheddar cheese- 14 grams

TOTAL: 51 grams of protein

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High Protein Oatmeal Bowl

An easy way to pack a good amount of protein into your breakfast is to sneak it into your morning oatmeal bowl. By using a combination of protein powder and egg whites, you can boost the protein content of meals that would normally be carbohydrate dominant.

In addition to the egg whites and protein powder, you can increase the protein content even more by using almond butter as one of your toppings. When adding up the protein you receive from all of the ingredients, you can easily hit your 50-gram target.

Ingredients and Protein Macros:

  • ½ cup oats- 5 grams
  • 4 egg whites-12 grams

TOTAL: 50.6 grams of protein

Egg Scramble With Turkey Bacon

Using a combination of eggs and egg whites in your breakfast scramble will help you to increase the protein content and volume of your meal, without overdoing it on the fat.

Similarly, opting for turkey bacon over the traditional pork bacon will allow you to add even more protein to your meal without having to also sacrifice all of your fat macros for the day.

Adding cheese to this meal will add a bit more protein while also adding in some flavor.

Last but not least, adding veggies like mushrooms and sauteed spinach to your scramble will add an extra few grams of protein while also ensuring that you are intaking important nutrients and fiber found in vegetables.

Ingredients and Protein Macros:

  • 1 slice whole-wheat toast-3.6 grams

TOTAL: 47.1 grams of protein

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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:

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