Egg and avocado toast: This breakfast provides a good balance of protein, healthy fats, and carbohydrates. To make it, mash half an avocado onto two slices of whole grain bread, and top with two eggs of choice. This breakfast has about 32 grams of protein, 25 grams of fat, and 29 grams of carbohydrates, and it contains about 400 calories per serving. I also sprinkle a tablespoon of shelled hemp seeds on top to add some protein!
Greek yogurt with berries and nuts: Greek yogurt is a good source of protein, and adding berries and nuts to it can provide some additional nutrients and healthy fats. A serving of Plain! Greek yogurt with a half cup (about 4 ounces) of mixed berries ( I love blueberries since they are very anti-inflammatory and add sweetness) and a few almonds or walnuts has about 17 grams of protein, 15 grams of fat, and 27 grams of carbohydrates, and it contains about 250 calories. You also can add pumpkin seeds to add fiber, magnesium and more protein!
Tofu scramble with vegetables: Tofu is a good source of protein for vegetarians or those who are trying to cut back on their meat intake. A tofu scramble made with a cup (8 fluid ounces) of tofu, a cup (8 fluid ounces) of mixed vegetables, and a tablespoon of olive oil has about 20 grams of protein, 20 grams of fat, and 8 grams of carbohydrates, and it contains about 300 calories. Personally, I love to add an abundance of green veggies!!!
High protein smoothie: Smoothies are a convenient way to get a quick breakfast, and they can be made with a variety of high protein ingredients. A smoothie made with a scoop of protein powder (optional), a cup (8 fluid ounces) of unsweetened almond milk or milk of choice or even water, a banana, and a handful of spinach has about 30 grams of protein, 5 grams of fat, and 35 grams of carbohydrates, and it contains about 250 calories. You can also add a Tablespoon of almond/nut butter to up the protein!
Overnight oats: Overnight oats are a convenient, make-ahead breakfast that can be customized with a variety of protein-rich ingredients. To make overnight oats, mix together half a cup (4 fluid ounces) of rolled oats, a scoop of protein powder, a cup (8 fluid ounces) of unsweetened almond milk, and any desired toppings. This breakfast has about 20 grams of protein, 5 grams of fat, and 30 grams of carbohydrates, and it contains about 250 calories per serving. Add berries, or fruit of choice or even a scoop of plain Greek yogurt to top it off with!
