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Here are five simple, nutrient-packed breakfasts designed to be quick and easy for busy mornings, each aiming for around 25 - 30g of protein.
These breakfasts combine convenience with nutrition, keeping the ingredient list short for busy mornings while delivering substantial protein to keep you energized, making your meal more balanced for muscle recovery and satiety! 1. Cottage Cheese and Berry Bowl Nutritional Info:
Ingredients:
Method: 1.Add cottage cheese to a bowl. 2.Top with mixed berries and drizzle with honey if desired. 3.Enjoy immediately or pack to go. 2. Protein Smoothie Nutritional Info:
Ingredients:
Method: 1.Add all ingredients to a blender. 2.Blend until smooth and creamy. 3.Pour into a glass or bottle for an easy on-the-go breakfast. 3. Egg and Spinach Wrap Nutritional Info:
Ingredients:
Method: 1.Heat a non-stick pan over medium heat. Spray lightly with cooking spray. 2.Whisk eggs and pour into the pan. Add spinach and cook until eggs are set. 3.Place the cooked eggs and spinach onto the tortilla, season with salt and pepper, and wrap tightly. 4.Eat immediately or wrap in foil for later. 4. Greek Yogurt and Nut Butter Bowl Nutritional Info:
Ingredients:
Method: 1.Place Greek yogurt in a bowl. 2.Stir in almond or peanut butter until well combined. 3.Sprinkle chia seeds on top if desired for extra fiber. 4.Serve immediately or pack in a container to take with you. 5. High-Protein Oat Pancake Recipe Ingredients:
Directions: 1.Prepare the batter: In a bowl, mix the oats and eggs until well combined. Let the mixture sit for a couple of minutes to allow the oats to absorb some liquid. 2.Heat the pan: Add olive oil to a non-stick frying pan over medium heat. 3.Cook the pancake: Pour the batter into the pan, spreading it evenly. Cook for 2-3 minutes on one side until golden brown, then flip and cook for another 2 minutes. 4.Serve: Enjoy with a high-protein topping of your choice. Nutritional Information (Pancake Only, No Toppings)
Optimized High-Protein Topping Combinations Topping Mix Ingredients Calories Carbs (g) Protein (g) Fat (g) Cottage Power ~200 kcal 9g 14g 12g 3 tbsp cottage cheese + ½ small avocado + 2 cherry tomatoes Omega Boost ~160 kcal 1g 15g 10g 50 g smoked salmon + 1 tbsp cream cheese Berry Protein ~140 kcal 14g 14g 4g ¼ cup mixed berries + 100 g Greek yogurt (2%) Mediterranean Muscle ~180 kcal 12g 13g 10g 2 tbsp hummus + ½ grated carrot + 2 tbsp crumbled feta Savory Delight ~170 kcal 6g 16g 8g 2 tbsp beetroot + 50 g grilled chicken + 1 tsp olive oil
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Tofu is a plant-based source of protein. It is rich in zinc, which is important for immunity, and helps our bodies process fat, carbs, protein and iron needed for healthy, red blood cells. Pak choi is rich in calcium, which promotes strong bones and teeth. Tofu is also rich in calcium. Note: I don't advise tofu to be eaten more than once a week. Also make sure you source GMO free tofu.
Serves 4 Ingredients 5 Tbsp Olive oil 2 Medium Free-range eggs, beaten 1 Bunch of spring onions, finely sliced, plus extra to garnish 4 Tbsp plain flour 1/2 tsp Chinese five spice 280g Block firm tofu - cut into bite-size cubes; patted dry to remove moisture 1 Tbsp Sesame oil 100g Green beans, cut into thirds 200g Baby leaf greens, (can buy them in a packet at your grocery store) 2 Pak Choi or 1 Bok Choi cut in quarters or halves, depending on the size Dressing 2 Garlic cloves, finely grated 1 tsp ginger, peeled and grated 3 Tbsp Sesame oil 2 tsp low sodium soy sauce 1 tsp chili oil or a pinch of chili flakes Juice of 1/2 lime, plus wedges to serve 1) Heat 1 tbsp olive oil in a large, non-stick frying pan, or wok. In a bowl, combine the beaten egg with 2 tbsp water and half the spring onions. Pour into the frying pan and tilt to cook the edges. Cook for a couple of mins until set. Set aside to cool, then roll up and slice into thin strips. 2) Mix the flour and five spice with seasoning and toss the tofu in it until coated. 3) Heat the remaining olive oil and sesame oil in the pan or wok, then fry the tofu for a few minutes on each side until golden and crispy. Remove using a slotted spoon, and set aside on kitchen paper to drain. NOTE: Healthier option. Place the tofu pieces on a non-stick baking tray or line it with grease proof paper. Brush them liberally with olive and sesame oil mix. Place them in the oven at 180C for about 15-20 minutes until golden. 4) Add the green beans and greens to the pan and cook for 5 minutes, stirring regularly until lightly charred and starting to soften. Add the Pak choi and cook for a further 5 minutes. 5) Whisk together the dressing ingredients and add half to the wok with the tofu and egg; toss together. 6) Transfer to plates and spoon over the remaining dressing. 7) Garnish with extra spring onion and lime wedges. Per Serving: 338 Cals, 43g Fat, 7g Sat fat, 15g Carbs. Aubergines are high in fibre and low in calories. Prawns are low in saturated fat and the tomatoes are rich in lycopene, which lowers blood pressure.
Serves 4 Ingredients 4 Tbsp Olive oil 1 Tbsp Capers 2 Tbsp Fresh breadcrumbs 2 Garlic cloves, grated 2 tsp dill, finely chopped 1 Large Aubergine (300g), cut into bite-size pieces 1 Large Courgette (300g), cut into half moons 1 Stick Celery, sliced 1 Tbsp Tomato puree 400g Tin chopped tomatoes 75g Pitted Kalamata olives 300g Wholewheat penne 150g Raw, peeled king prawns Fresh basil leaves, to serve 1) Heat 1 tbsp olive oil in a large pan to medium heat. Add capers, sauté until they are golden, then transfer to kitchen paper. 2) Add the breadcrumbs to the pan and fry until golden; set aside in a bowl. Fry the garlic until fragrant, then mix into the breadcrumbs with the capers and dill. 3) Add the remaining oil to the pan. Add the aubergine and courgette. Cook over a medium heat for 15 minutes, then add the celery and cook for 5 - 10 minutes more until the vegetables are golden and soft. 4) Stir in the tomato puree and cook for 1 minute until fragrant. Pour in the tomatoes and half fill the can with water. Swill it around and add to the pan with the olives. Simmer for 10 - 20 until thickening. 5) Meanwhile, cook the penne in a pan of salted boiling water, according to the pack of instructions. Once cooked, stir into the sauce and add the prawns. Cook until the prawns turn pink and are cooked through. Serve sprinkled with the breadcrumbs and basil. Per Serving: 526 Cals, 18g Fat, 3g Sat fat, 67g Carbs Almonds help lower cholesterol and contain healthy unsaturated fats and the sweet potatoes are rich in potassium, which help reduce the risk of heart disease.
Serves 4 Ingredients 100g whole almonds Olive oil 1 tsp smoked paprika 1 large sweet potato (180g), peeled and cut into chunks 200g cherry tomatoes 400g tin chickpeas, drained and rinsed 240g baby spinach 200g, feta, crumbled 1/2 cucumber (200g), chopped Small bunch parsley leaves only, chopped Dressing 2 Tbsp almond butter Juice of 1/2 lemon 1 Tbsp Olive oil 1 Garlic clove, finely grated 1) Heat the oven to 200C / Fan/ Gas 7. Toss the almonds with 1 tsp olive oil, paprika and a generous pinch of salt and pepper. Roast for 8 minutes. Set aside to cool then roughly chop. 2) Put the sweet potato on a baking tray, drizzle with 1 Tbsp olive oil, season, then cook for 30 minutes. Add the tomatoes and the chickpeas. Cook for 10 minutes more until the tomatoes are on the edge of bursting and the sweet potato is tender. 3) In a large bowl, combine the dressing ingredients, mix in 2-3 tbsp, water to make a 'drizzle-able' consistency. Toss in the sweet potato, tomatoes, chickpeas, spinach, feta, cucumber and parsley. Divide between 4 plates. Scatter with almonds. Per Serving: 478 Cals, 32g Fat, 9g Sat fat, 24g Carbs |
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