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May 31, 2018
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Eggs are a great source of protein with 6 grams of protein and no carbs, a few eggs in the morning is a great way to start the day. When trying to build muscle hitting specific protein goals every day is important so getting a quick 20 – 25 grams of protein is a great way to start the day. Getting the rest of your meals through one of Power Kitchens many plans like the Bulking Meal Plan is a great way to maintain your macro goals but starting the day with a healthy breakfast will get your metabolism going and keep you from overeating at lunch.

The problem with eggs is eating them every day can be bad for your cholesterol especially if you are getting to the point where you’re eating 10+ eggs a week. This blog will highlight 7 easy breakfast meals which will give you a nice protein boost and allow you to take a break from traditional egg-based breakfasts.

1)Avocado Toast with Turkey Sausage

 

 

Avocado Toast with Turkey Sausage

Ingredients

  • Avocado
  • Turkey Sausage/ Turkey Bacon
  • Whole Grain Toast

No need to spend $12 for Avocado toast when making your own can be simple. Simply mash up some avocado and spread it across some whole grain toast. Add some low-fat turkey sausage or turkey bacon on the side which will easily get you up to that 20 grams of protein and when combined with the toast makes for a delicious breakfast to start the day.

2) Protein Pancakes

 

Ingredients

Protein Pancakes

  • Protein Pancake Mix
  • Light Maple Syrup (optional)
  • Cup of sliced almonds or mixed nuts (optional)
  • Mixed Fruit (optional)

 

Who doesn’t love pancakes? While usually a breakfast low on nutrition using a protein pancake mix like this one from FlapJacked is a great way to start the day with at least 20 grams of protein. Sprinkles some nuts on top for added flavour and protein.  

 

3)  Peanut Butter and Chocolate Smoothie

Ingredients

  • 1 cup of almond/ skim milk
  • 1 banana
  • 1 tablespoon of all natural peanut butter
  • ¼ cup soft tofu
  • 1 teaspoon cocoa powder
  • Mixed fruit/berries (optional)

 

Here is a simple but delicious smoothie which will also get you close to that 20 grams of protein mark. Perfect for those with a sweet tooth simply add all ingredients into a blender and your good to go.  Experiment by adding different fruits and make your perfect smoothie.

 

4) Cream Cheese and Lox

Ingredients

 

  • Fat-Free Cream Cheese
  • Smoked Salmon
  • Whole Grain Toast

 

A classic can go a long way. Cream cheese and lox is a delicious combination making for a great breakfast. Salmon is a not only very high in clean protein but also very good to stimulate your brain. Simply spread your cream cheese on toast add the salmon on top and you’re ready to start your day.

 

5) Quinoa and Chia Oatmeal

Ingredients

 

  • 2 cups rolled oats
  • 1 cup quinoa
  • 1 cup wheat flakes
  • ½ cup chia seeds
  • Fresh Berries (optional)

 

What’s a breakfast list without an oatmeal option? This Oatmeal mix is packed with quinoa and seeds for nutritious protein. Simply combine your oats, flakes, seeds, and quinoa in an airtight container. When ready to cook poor entire content into a saucepan with water or milk and bring to boil. Reduce to a simmer, cover and cook for 10 – 15 minutes. After cooking try adding some fresh berries or other fruit for increased flavour.

6) Easy Overnight Peanut Butter Oats

Ingredients

 

  • 2 Tablespoons of all natural peanut butter
  • ½ cup almond or skim milk
  • 1 cup oats
  • Chia seeds (optional)
  • 1 tablespoon of maple syrup or sweetener (optional)
  • 1 scoop vanilla protein powder (optional for a protein boost)

 

This simple recipe is perfect for the earlier riser. Some of us find it difficult to get out of bed in the morning and the idea of cooking a full meal after that can be daunting to say the least. This meal can be quickly prepared overnight and will be ready to eat in the morning.

 

Simply take a small bowl and add your almond milk, seeds, peanut butter, sweetener, and protein powder and stir together. Add in the oats and continue to stir until oats are moisturized and fully mixed into almond milk. Cover securely and place in fridge overnight, your breakfast will be ready in the morning.  In the morning you can try add ing in some mixed fruit or nuts as a garnish, experiment and create a meal you love.

 

7) Vanilla Chia Pudding

Ingredients

 

  • ¼ cup cooked quinoa
  • 2 tablespoons chia seed
  • 2 tablespoons hemp hearts
  • ¼ teaspoon vanilla powder
  • Pinch of cinnamon
  • Choice of sweetener (pinch of stevia or 2 tablespoons of maple syrup works great)
  • 1 Cup of skim or almond milk
  • Fresh Fruit (optional)

 

This recipe is another great option for night before preparation. All you need to do is combine all your ingredients into a cup or jar and stir well. Cover and place in the fridge. Once again by the time you wake up your meal will be ready to enjoy. This simple pudding is also going to get you about 18 grams of protein. Play around with some fresh fruit, adding berries can really make this breakfast pop. 

 

There you have it ditch your daily scrambled eggs and try something new. These 7 easy meals will help your day feeling energetic and invigorated

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