Fuel Your Mornings: 5 Easy High-Protein Breakfasts for Better Recovery

Starting your day with a high-protein breakfast can help keep you feeling full and energized. Here are five simple, delicious recipes that are packed with protein and easy to prepare.

1. Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt (plain or vanilla)
• 1/4 cup granola
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey

Instructions:

1. In a glass or bowl, layer half of the Greek yogurt.
2. Add half of the granola and berries.
3. Repeat with the remaining yogurt, granola, and berries.
4. Drizzle honey over the top.

Protein: Approximately 20g

2. Peanut Butter Banana Oatmeal

• 1/2 cup rolled oats
• 1 cup milk (dairy or plant-based)
• 1 ripe banana, sliced
• 2 tablespoons peanut butter
• 1 tablespoon chia seeds

Instructions:

1. In a microwave-safe bowl, combine oats and milk.
2. Microwave for 1-2 minutes, stirring halfway through.
3. Top with sliced banana, peanut butter, and chia seeds.

Protein: Approximately 15g

3. Veggie and Cheese Omelette

Ingredients:

• 3 large eggs
• 1/4 cup milk
• 1/4 cup chopped mixed vegetables (bell peppers, onions, spinach)
• 1/4 cup shredded cheese
• Salt and pepper to taste
• 1 teaspoon olive oil

Instructions:

1. Whisk eggs, milk, salt, and pepper in a bowl.
2. Heat olive oil in a non-stick pan over medium heat.
3. Pour in the egg mixture and cook until edges start to set.
4. Add vegetables and cheese to one half of the omelette.
5. Fold the other half over and cook until cheese melts.

Protein: Approximately 22g

4. Avocado Toast with Smoked Salmon

Ingredients:

• 2 slices whole grain bread
• 1 ripe avocado
• 2 oz smoked salmon
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Optional: 1 tablespoon capers

Instructions:

1. Toast the bread slices.
2. Mash the avocado with lemon juice, salt, and pepper.
3. Spread the avocado mixture on the toast.
4. Top with smoked salmon and capers if desired.

Protein: Approximately 20g

5. Protein-Packed Smoothie Bowl

Ingredients:

• 1 scoop vanilla protein powder
• 1 frozen banana
• 1/2 cup frozen mixed berries
• 1/2 cup Greek yogurt
• 1/4 cup milk (dairy or plant-based)
• Toppings: sliced almonds, chia seeds, sliced fresh fruit

Instructions:

1. Blend protein powder, frozen banana, berries, yogurt, and milk until smooth.
2. Pour into a bowl.
3. Top with sliced almonds, chia seeds, and fresh fruit.

Protein: Approximately 30g

These quick and easy high-protein breakfasts are perfect for busy mornings. They’ll keep you satisfied and energized throughout the day. Experiment with different ingredients to find your favorite combinations!

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