By Isadora Baum
A high protein breakfast can jumpstart your morning and keep your brain sharp until lunch, but it can be challenging to find time to prepare breakfast from scratch when you’re pressed for time. Protein provides sustainable energy that your mind and body need to feel productive and alert throughout the day, and it’s definitely needed after you’ve been asleep and haven’t eaten for a couple of hours.
That’s why meal prepping can be a life saver — it’s the key to having breakfast taken care of in advance. Try picking one or two days of the week to make a couple batches of your favorite protein muffins, eggs, smoothies, and overnight oats. Stash them in the fridge or freezer and they’ll be ready in a matter of minutes. Here are five great breakfast recipes you can prepare ahead of time for a simpler morning.
Muffins often get a bad rap for being high in sugar and carbs, but these muffins are packed with protein from Greek yogurt, egg whites, protein powder, and flaxseeds. Each muffin has 9 grams of protein, and you can enjoy two, since the calories are low. You can also pair a muffin with string cheese, cottage cheese, or a peanut butter packet for a bit of extra fat and protein.
Chia seeds are high in protein and healthy fats to lower inflammation and fill you up. Plus, they have a ton of fiber, as well, so you’ll feel full until lunch. You can add whatever toppings you like to create variety. Try blueberries, sweet potato cubes for a savory feel, grain-free or low sugar granola, nut butter, and more. This chia pudding has maple syrup for natural sweetness, and it uses dairy-free milk. Try almond milk or macadamia milk.
Egg cups are better than an omelet or frittata for busy mornings since you can meal prep them on the weekend and keep them on hand for weekday mornings. All you have to do is reheat and take them on-the-go. You can keep the yolk if you want (it has choline to boost cognition) or go with egg whites, which gets you those grams of protein. Add in veggies, like mushrooms or spinach, creamy avocado, or cheese like feta, if desired. Want more protein? Add in meat like lean turkey sausage.
Breakfast sandwiches and breakfast burritos made with eggs and other high fiber and protein rich foods, like black beans, greens, turkey sausage, or quinoa, can be an excellent high protein breakfast option that’s savory and filling. Make them in advance to make your morning easier. You can swap the canola for grapeseed or olive oil and you can use whole-wheat bread, a gluten-free tortilla, or an english muffin for the source of carbs. Or swap eggs for tofu scramble and make it a vegan breakfast burrito.
You can meal prep and make oatmeal or overnight oats in bulk to then portion out for a high protein morning meal throughout the week. Just make sure to add the right toppings to get plenty of protein, such as nuts or almond butter and seeds like chia seeds or flax. This recipe is made into squares and uses Greek yogurt and eggs to boost satiety and get in those grams of protein.
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