by Coach Shawn
The First Seven 50+ Gram Protein Breakfast Samples:
1. Hearty Breakfast Bowl:
Ingredients: 3 scrambled eggs, 1/2 cup cooked quinoa, 1/4 avocado sliced, 1/4 cup black beans, salsa for topping.
Protein: Approximately 50 grams.
Method: Combine scrambled eggs, cooked quinoa, avocado slices, and black beans in a bowl. Top with salsa for extra flavor.
2. Protein-Packed Pancakes:
Ingredients: 2 scoops of protein powder (flavor of choice), 1 ripe banana mashed, 2 eggs, 1/4 cup almond milk, 1/4 cup oats.
Protein: Approximately 52 grams.
Method: Mix all ingredients until smooth. Cook pancakes on a greased skillet over medium heat until golden brown on both sides.
3. Veggie-Packed Breakfast Burrito:
Ingredients: 2 large whole wheat tortillas, 4 scrambled eggs, 1/2 cup diced bell peppers, 1/4 cup shredded cheese, salsa for topping.
Protein: Approximately 54 grams.
Method: Fill tortillas with scrambled eggs, diced bell peppers, and shredded cheese. Roll into burritos and serve with salsa on the side.
4. Protein-Packed Omelette:
Ingredients: 3 large eggs, 1/2 cup spinach, 1/4 cup diced bell peppers, 2 slices turkey bacon, 1/4 cup shredded cheese.
Protein: Approximately 52 grams.
Method: Whisk eggs and pour into a heated skillet. Add spinach, bell peppers, and turkey bacon. Cook until eggs are set, then sprinkle with cheese and fold in half.
5. Greek Yogurt Parfait:
Ingredients: 1 cup Greek yogurt, 1/2 cup mixed berries, 1/4 cup almonds, 1 teaspoon of honey or maple syrup. [option: add protein powder for more protein.]
Protein: Approximately 54 grams.
Method: Layer Greek yogurt, mixed berries, and almonds in a bowl or glass. Drizzle with honey or maple syrup for added sweetness.
6. Protein Smoothie Bowl:
Ingredients: 1 scoop protein powder (flavor of choice), 1 frozen banana, 1/2 cup unsweetened almond milk, 1/4 cup rolled oats, 1 tablespoon almond butter, handful of spinach or kale.
Protein: Approximately 52 grams.
Method: Blend all ingredients until smooth and creamy. Pour into a bowl and top with your favorite toppings such as sliced fruit, nuts, seeds, or granola.
7. Ultimate Protein Smoothie Bowl:
[Vegetarian / non meat option]
Ingredients:
- 2 scoops of plant-based protein powder (such as pea protein or soy protein)
- 1 cup unsweetened almond milk
- 1/2 cup silken tofu
- 1/4 cup oats
- 1 tablespoon almond butter
- 1 tablespoon chia seeds
- 1 tablespoon hemp seeds
- 1/2 cup frozen mixed berries
- 1 ripe banana
- Optional toppings: sliced almonds, pumpkin seeds, shredded coconut, sliced fruit
- Protein: 52 grams
- Method: Blender, combine the plant-based protein powder, almond milk, silken tofu, oats, almond butter, chia seeds, hemp seeds, mixed berries, and banana.
- Blend until smooth and creamy, adding more almond milk if needed to reach your desired consistency.
- Pour the smoothie into a bowl.
- Top with sliced almonds, pumpkin seeds, shredded coconut, and any other desired toppings.
Short on time? I’ve Got You Covered…
These first 7 are amazing.
However if you’re like me, you may want lots of protein and less time in the kitchen.
Or maybe you don’t have a lot of time, hence why you grab quick and fast.
Time doesn’t need to be an excuse to skimp on your health and your morning protein habit.
Here are 3 more recipes (my own) and all take under <7 min total to make.
3 of my personal Favorites:
8. McQueen Staple Breakfast:
Ingredients: 2.5 whole eggs, 3 servings of egg whites [from egg white carton], 1 oz Goat Cheese, 4 oz Brisket [or lean protein choice], + veggie medley
Side: ½ cup blueberries, 1 cup pineapple, 1 cup cut up strawberry
Protein: Approximately 65 grams.
Method: combine all ingredients on top of a frying pan (avo oil, beef tallow or ½ tbsp grass fed butter] and mix until fully cooked [<5 min.]
9. Not Your Ordinary Breakfast
Ingredients: 7 oz of Chimichurri Steak [from Just Meats],
Side: Honeycrisp Apple & ½ cup Pistachios
Total Protein: 57 grams.
Method: In a cast iron – put the steak, pour the sauce packet and cover with lid for 3 min, stirring occasionally. Wash your apple and measure your pistachios. [<5 min meal.]
10. Simple & Simply Delicious Breakfast
Ingredients: 8 oz of 85/15 Grass Fed Ground Beef, 3 servings of egg whites, optional: add unlimited veggie medley on top or side of frozen berries.
Side: Banana. [no extra fat]
Protein: Approximately 59 grams.
Method: In a cast iron – put the grass fed ground beef and cover with lid for 3-4 min, mixing occasionally. Around the 5-6 min mark when the beef is almost done cooking, add 9 tablespoons [=3 servings] of egg whites on top. Cover & cook for 1 additional minute.
Measure out 8 oz & enjoy.
[<7 min meal.]
11. BONUS – A Staple From Coach Abby
Here’s an EASY 50g protein breakfast!
I usually purchase small throw away aluminum tins and make 5-6 of these at a time : )
For each tin (for one serving) I use:
1 egg
1/2 cup of egg whites
1/2 cup of low or no fat cottage cheese or Greek yogurt
3 slices of uncured Canadian bacon
Diced bell peppers and red onion or favorite veggies
1/4 cup cheddar cheese
Season with garlic powder, onion powder, salt and pepper
Mix and put in a slightly greased pan Bake for 400 degrees for 35 minutes
Protein: 50g of protein!!!
50 grams + At Breakfast
Starting your day with 50+ grams of protein sets the stage for success by providing sustained energy, improved focus, better appetite control, and support for muscle maintenance and repair.
Embracing a breakfast routine rich in protein isn’t just about filling your stomach—it’s about fueling your entire day. When you start your morning with 50+ grams of protein, you’re setting yourself up for a cascade of positive effects that ripple through every aspect of your life.
By prioritizing protein-rich breakfast options, you’re not just satisfying your hunger; you’re arming yourself with the sustained energy and mental clarity needed to tackle whatever comes your way.
With improved focus and better appetite control, you’ll find yourself making smarter decisions throughout the day, whether it’s choosing nutritious snacks over sugary temptations or staying on track with your fitness goals.
Moreover, investing in muscle maintenance and repair through protein-rich breakfasts means you’re not just nourishing your body—you’re investing in its long-term health and vitality.
Whether you’re aiming to maintain your lean muscle tissue or shed unwanted fat, starting your day with a protein punch [and continuing this pattern] is a game-changer.
By feeling fuller for longer and avoiding energy crashes, you’ll naturally gravitate towards healthier choices and find it easier to stick to your weight management goals.
So prioritize protein-rich breakfast, you will fuel your body and mind for the challenges ahead and make the most of every day.
Try out these delicious breakfast ideas to kickstart your mornings and experience the benefits for yourself!
I am not sponsored by this company but I recommend them to everyone.
Check out Just Meats.
Quality meat, affordable price, saves you time, cooking, preparing, driving.
It’s worth it!
