I Feel Nourished: Coconut Quinoa Cereal
We’ll admit, cereal doesn’t sound like the most exciting breakfast, but this is not your regular bowl of milk and sugar. Solluna’s Feel Nourished: Coconut Quinoa Cereal keeps you satiated and nourished with wholesome ingredients. “Coconut milk is among the worlds healthiest foods,” Snyder explains. “Coconut milk is often considered a ‘miracle liquid’ due to its great ability to build up the bodys immune defenses and prevent disease.” Add your favorite toppings to a bowl with 1 cup of cooked quinoa, 1/2 cup of coconut milk, 1/4 teaspoon of cinnamon, 1 tablespoon of cooked millet, and 1 tablespoon of pine pollen.
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, a registered dietitian and founder of Eating With Heart Nutrition. “Protein helps to slow down the digestion and absorption of carbs, so you’ll feel more energized and alert after your meal.”
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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.
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
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Whole Grain Waffles With Ricotta
No bread in the house? No problem! Frozen whole-grain waffles make excellent vessels for sandwich fillings! Try this sweet, low-calorie breakfast waffle sandwich by combining the honey with the ricotta cheese and then layering between two toasted waffles.
- 2 whole-grain blueberry waffles spread with:
- 1 tablespoon honey
- 2 tablespoons part-skim ricotta cheese
Vegan French Toast With Berries
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Classic Sunday breakfast, but with a healthy twist. For the French toast mixture, smash a banana and stir in soy milk, cinnamon, and vanilla. Dip your bread on each side and pan fry. Top with a handful of fresh strawberries and blueberries. Each slice contains about 110 calories, 4.4 grams of protein, and about 1 gram of fat, depending on your bread selection.
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Keto Pepperoni Zucchini Muffins
These keto pepperoni zucchini muffins are a perfect savory breakfast that you can just bring to work! They’re easy to make, can be meal prepped for the week to come and absolutely delicious! Since they’re low in carbs and high in fats, they’ll keep you full for the day to come.
Our Keto Breakfast Casserole is super easy to make ahead of time or pop in the oven anytime! You’ll love the mix of ground sausage, cheese, eggs, and jalapeños! Plus, it’s low carb and bakes in just 30 minutes!
Avoiding grains and dairy? Make these Paleo Blueberry Muffins for breakfast or snacks! These muffins are naturally sweetened and made without almond flour, and are completely dairy free as well.
Paleo, gluten free, grain free, dairy free
Savory Cottage Cheese Muffins are one of my favorites for an afternoon snack or breakfast. Made with chickpea flour, ground almonds, cheese, and broccoli, these gluten-free muffins are sure to keep you satisfied. Freezer-friendly and perfect for meal prep.
Pomegranate Toast With Peanut Butter
This is a simple, healthy, and yummy breakfast option you can add to your list. Its filled with healthy fats and protein, and the pomegranate adds a touch of sweetness.
Total calories: 210 calories
Ingredients: 1 slice whole grain bread, 1 tablespoon peanut butter, 1/4 cup pomegranate seeds, and 1 teaspoon honey
How to prepare: Toast the bread slice and then top it with peanut butter, pomegranate seeds, and a drizzle of honey. Enjoy immediately.
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Tips For Breakfast Meal Prep
The Benefits Of Eating Protein At Breakfast
Not only does protein keep you satisfied and satiated, but protein can also help you snack less throughout the day. For example, in one study, people who started their days with between 30 to 39 grams of protein ended up eating 175 fewer calories at lunchtime.
Another study in The American Journal of Clinical Nutrition showed dieters who upped their protein intake to 40 percent of their daily caloric intake burned more calories and fat over 32 hours, compared to people on a Standard American Diet .
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Oatmeal With Banana & Berries
Banana berry oatmeal is a great breakfast choice you can make. It is filled with fiber and antioxidants, and the addition of berries makes it extra delicious.
Total calories: 273 calories
Ingredients: 1/2 cup rolled oats, Half sliced banana, 1/2 cup diced fresh berries, and 1/4 tablespoon almond butter
How to prepare: In a bowl, take the rolled oats and add half-sliced banana, berries, and almond butter. Mix well and have it immediately.
Everything Bagel Avocado Toast With Eggs
Simple breakfast recipes can be some of the most delicious. For example, this avocado breakfast toast takes only a few minutes to prepare but doesn’t skimp on flavor or quality.
- 2 slices toasted multigrain bread
- 1/4 avocado, mashed
- 2 large eggs, cooked to your liking
- Everything Bagel seasoning
Spread the avocado evenly over each piece of toast, followed by the eggs, then sprinkle with Everything Bagel seasoning before serving.
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Detox Keto Green Smoothie
Image: Sugar Free Londoner
This gorgeously green smoothie recipe is packed with kale, cucumber, fennel, and celery for an extra boost of antioxidants and fiber. Be sure to use a high-speed blender for this one or you’ll end up with a rather fibrous non-smooth smoothie thanks to the kale and celery. Add a scoop of whey protein powder to make it a balanced keto breakfast.
Chickpea Scramble Breakfast Bowl
A scramble, but vegan! Yes, its possible! Use chickpea flour and vegetable broth instead of eggs, and a deliciously healthy breakfast bowl will be on your table in just 30 minutes.
With onions, mushrooms, parsley, and anti-inflammatory turmeric spice, this healthy dish is a nutritious version of your regular scramble that you will be coming back to.
Besides, it is free of gluten and dairy, which is yet another plus. And with 180 calories, it really aligns with your low-calorie diet plans.
Per Serving:
Whenever I am meal prepping for the week, this chia pudding is always on the menu.
It keeps well for five days in the fridge, which is perfect for those busy mornings when youre rushing out of the house and dont have time for cooking.
But this is not your ordinary chia pudding recipe. The real star here is strawberries, which is what this pudding is loaded with.
If youre on an extremely low-calorie diet, you might want to swap the oat milk for almond milk. However, that will provide less fiber and protein. Just something to have in mind.
Per Serving:
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Bell Pepper & Cheese Egg Cups
If youre looking for a low-calorie breakfast thats easy to make and packed with protein, these bell pepper and cheese egg cup is a great option. Theyre perfect for the on-the-go and can be easily customized with your favorite toppings.
Total calories: 269 calories
Ingredients: 2 eggs, 1/4 cup shredded cheese, 1 bell pepper diced, and 1 tablespoon chopped chives, salt, and pepper
How to prepare: Preheat the oven to 350 degrees F. Grease a muffin tin with cooking spray. In a bowl, whisk together the eggs, cheese, bell pepper, chives, salt, and pepper. Pour the mixture into the prepared muffin tin, and bake for 20 minutes. Let cool slightly before serving. Enjoy!
Poached Egg & Avocado Toast With Tomato And Kale
This low-calorie breakfast is not only delicious but also nutritious. Avocado is a good source of healthy fat National Library of Medicine: Hass Avocado Composition and Potential Health Effects, while kale is a nutrient-dense leafy green. This breakfast is guaranteed to keep you satisfied until lunch.
Total calories: 300 calories
Ingredients: 1 egg, 1/2 avocado, 1 slice of whole grain bread, 1 small tomato, 1/4 cup kale, and a drizzle of oil
How to prepare: Poach the egg. Toast the bread. Slice the avocado and tomato. In a small bowl, massage the kale with a bit of oil. Layer on the avocado, tomato, kale, and poached egg. Season with salt and pepper to taste. Add a dash of lemon juice if you like a little zing. Enjoy!
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Why You Want To Include Protein In Your Breakfast
1. Protein is important for developing and maintaining lean muscle. If you save your protein intake for later in the day, your body doesnt have enough time to use it. Including protein in your breakfast ensures your muscle maintenance is at its best.
2. Protein is fuel for your metabolism. If you choose a protein-rich breakfast you will burn more calories throughout the day.
3. Protein helps you feel full for longer so youre able to avoid that midday snack as well as make better food choices. So if weight loss is a goal, you will be well on your way if you start your day with a protein-rich breakfast.
Greek Yogurt Blueberry Muffins
Its a bakers trick to throw yogurt into your pastries because the yogurt adds some moisture and fluffiness to the muffins.
These muffins are high in protein because of all the Greek yogurt they contain, but also low in sugar so they wont make you crash right in the middle of the day.
Adding blueberries helps sweeten them up while also adding an antioxidant boost to help you stay healthy.
This is a great muffin recipe to make for extra batches and eat throughout the week.
When youre on the go, its easy enough to just grab one or two out of the fridge or freezer before heading out.
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Lemon Poppy Seed Muffins
Lemon poppy seed muffins are so tasty, healthy and gluten-free. These muffins are soft, flavorful and delicious recipes that are great for breakfast on the go or busywork. With a few simple ingredients, you will make these muffins within a few minutes. Get an amazing flavour of lemon juice, yoghurt, oil, lemon zest, vanilla, and poppy seeds. If you are on a diet, you can use coconut flour or almond protein instead of regular flour. It has only 127 calories per serving.
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Sausage And Mushroom Frittata
If you love eating sausage and mushroom both, make this healthy simple breakfast that is ready in just 30 minutes at home. This frittata is made with chunks of sausage, slices of mushrooms and sweet tomatoes. This meal is flavorful, comfortable, satisfying and great for a busy morning when you need a quick meal. After you take that meal, this breakfast will be one that is made over and over again. This frittata has only 210 kcal per serving and your whole family loves it.
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Veggie English Muffin Sandwich
An English muffin breakfast sandwich just hits different. It’s the kind of meal that makes you want to get out of bed. This recipe contains about 255 calories and 16 grams of protein and requires minimal effort. Layer a toasted whole-wheat English muffin with two egg whites, a sliced tomato, spinach, avocado, and skim mozzarella.
Over Easy Breakfast Bar Apple Cinnamon
No microwave? No problem. If you don’t have access to hot water to make yourself a cup of oats , that doesn’t mean you can’t enjoy oatmeal for breakfast! For a healthy breakfast on the go, Over Easy has you covered. This Over Easy Breakfast bar is everything you love in your morning oatsalmonds, honey, dried apples, cinnamonwith a protein boost from egg whites for a satisfying option you can eat on the go.
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Berry Spinach Smoothie With Collagen
Getty Images / Photography By Teri A. Virbickis
This smoothie is everything and more for a powerful start to the day. Blend 1 cup of unsweetened almond milk, 1 scoop collagen powder, half a frozen banana, 1/2 cup of frozen berries, a handful of frozen spinach, and about a fourth of an avocado for some added creaminess. This green smoothie recipe lands 240 calories, 9 grams of protein, and 25 grams of carbohydrates.
Panera Bread Steel Cut Oatmeal With Strawberries And Pecans
Steel cut oats are the least processed kind of oats. They contain slightly more protein and fiber than rolled oats.
Panera Breads steel cut oatmeal is topped with pecans and strawberries, which may help reduce your risk of heart disease and other conditions (
One serving of Panera Breads steel cut oatmeal contains :
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Low Carb Apple Cinnamon & Peanut Butter Toast
This low-carb breakfast is a delicious and satisfying way to start your day. The combination of apple, cinnamon, and peanut butter is a classic flavor combo that will leave you feeling satisfied. Rich, satisfying, and filling, this recipe will keep you powered till lunch.
Total calories: 197 calories
Ingredients: 1 slice of whole bread, 1 tablespoon peanut butter, 1/2 small apple, thinly sliced, and a sprinkle of cinnamon
How to prepare: Toast the bread. Spread on the peanut butter. Top with a finely chopped apple and a sprinkle of cinnamon. Enjoy!
Peanut Butter Overnight Oats
Overnight oats infused with peanut butter are a great low-calorie breakfast option for busy mornings. Prep it at night, keep it in the fridge overnight, and eat it to your hearts content in the morning, before or after your workout.
Total calories: 290 calories
Ingredients: 2/3 cup unsweetened low-fat milk, 1/4 cup rolled oats, 1/3 cup Greek yogurt, 1/2 tsp. vanilla extract, 1 tbsp. chia seeds, 1/2 cup unsweetened peanut butter, 2 tbsp. cocoa powder, 1 teaspoon maple syrup.
How to prepare: Whisk the ingredients in a bowl. Transfer to a mason jar and chill overnight. Top with grated chocolate before serving.
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Mcdonalds Egg Mcmuffin With No Butter
The Egg McMuffin is a popular breakfast choice, and if you order it without butter, its less than 300 calories. With butter, the calorie count of the sandwich is just a little higher at 310 calories. One Egg McMuffin without butter contains :
Avoiding meat can sometimes make ordering out more difficult, especially when also trying to get enough protein. These vegetarian meals include healthy veggies and plenty of protein from egg whites.
Overnight Oats Cinnamon Roll
This is a low-calorie and low-effort breakfast that can keep you full. Its loaded with fiber and protein, and the cinnamon gives it a delicious flavor.
Total calories: 210 calories
Ingredients: 1/2 cup rolled oats, 1/4 cup almond milk, 1/2 teaspoon cinnamon, and 1 tablespoon raisins
How to prepare: In a bowl, take the rolled oats and add almond milk, cinnamon, and raisins. Mix well and refrigerate overnight. In the morning, microwave the oats for 1-2 minutes or until heated through. Enjoy immediately.
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Strawberry Banana Granola Parfaits
Parfaits are a perfect way to fit in protein because theyre almost like a smoothie.
And smoothies are already an easy high protein breakfast because all you need to do is toss the ingredients into the blender and its done.
Making parfaits will take more time than that, but its still easy enough for anyone to make without too much trouble.
Strawberry and banana help sweeten your parfait while the granola gives some great crunchy texture.
Youll feel more like youre eating a dessert than breakfast but it will still be good for you!
Spinach Turkey Bacon Egg Cups With A Green Smoothie
Egg cups are a pretty much genius way to eat healthy with little effort throughout the workweek. This low-calorie recipe292 to be exactmakes the perfect breakfast muffin with 8 grams of protein and 16 grams of fat. To make, fill a muffin tin with an egg mixture containing chopped spinach and turkey bacon, and bake for 15 to 20 minutes. Then pop two in the microwave each morning for the healthiest “pre-made” meal ever!
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