Rather sleep longer in the morning than get up early and prepare breakfast? We’ve put together 10 high protein breakfast ideas that will help you meet your protein needs without losing a lot of time.
Since the last meal for most people was 8-10 hours ago, the body absolutely needs nutrients and especially protein. Younger people need at least >20g and for 50 or older >30g. This stops the muscle breakdown and the muscle is again supplied with the important proteins (amino acids).
- Smoked salmon on wholemeal bread or toast
- Muesli
- Egg cottage cheese salad
- Super Protein shake without protein powder
- Protein Pancakes
- Vegetable omlette
- Avocado toast/ bread with fried egg
- Peanutbutter and Jelly Sandwich
- Rice Cakes with cottage cheese
- Protein Shakes, bars, pudding and yogurt
1. Smoked salmon on wholemeal bread or toast
This is what you need for one serving:
- 2 slices whole grain toast 50g
- 100g Smoked Salmon
Additional toppings as desired:
- Onions
- Eggs
- Capers
- Mayonnaise
- Cottage cheese
- Paprika
- Pickles
Preparation:
- Toast in the toaster.
- Salmon on the toast.
- Enjoy
Nutritional values:
| Calories kcal | 286 |
| Carbohydrates g | 21 |
| Fats g | 10 |
| Proteins g | 25 |
2. Muesli
This is what you need for one serving:
- 50g soy flakes
- 10g pumpkin or sunflower seeds
- 5g flaxseed
- 100g natural yoghurt (alternatively soy yoghurt, milk or oat milk
- 30g strawberries
Additional toppings as desired:
- Blueberries
- Kiwi
- Banana
- Peanut butter
Preparation:
- Mix soy flakes and seeds in a bowl.
- Pour yogurt over mixture.
- Cut strawberries in half or quarters. Then place on top of cereal as a topping.
Nutritional values:
| Calories kcal | 386 |
| Carbohydrates g | 10 |
| Fats g | 22 |
| Proteins g | 31 |
3. Egg Cottage Cheese Salad
This is what you need for one serving:
- 100g Cottage cheese
- 2 eggs cooked approx. 130g
- 1 pinch sea salt and pepper
Add additional food as desired:
- Dill
- Pickles
- Paprika
- Mayonaisse
Preparation:
- Bring water to a boil and boil eggs for about 7 min.
- Put peeled eggs in bowl, add cottage cheese salt and pepper.
- Mix everything with fork to a mass.
Nutritional values:
| Calories kcal | 273 |
| Carbohydrates g | 5 |
| Fats g | 16 |
| Proteins g | 26 |
4. Super protein shake without protein powder
This is what you need for one serving:
- 300 ml High Protein Milk
- 30g oatmeal
- 10g cashew nuts
- 100g strawberries
- 5g flaxseed
Additional foods you could replace:
- Instead of strawberries: Apple, banana, blueberries, cherries, mango.
- Instead of cashew nuts: Tree nuts, peanuts or almonds
- Instead of oatmeal: soy flakes
Preparation:
- Put oatmeal, nuts, strawberries and flaxseed in a blender cup.
- Add milk.
- Mix and enjoy.
Nutritional values:
| Calories kcal | 342 |
| Carbohydrates g | 35 |
| Fats g | 9 |
| Proteins g | 29 |
5. Protein Pancakes
This is what you need for one serving:
- 100g Protein Pancake mixture
- 200ml Low-fat milk
- 50g strawberries
- 30ml maple syrup
Alternatives/supplements for recipe:
- Oat milk, soy milk or water
- Banana, apple, mango, blueberries or cherries
- Nutella, jam, peanut butter, or Proteinella
-
TNT Protein Pancakes (1000g)29.90 CHF
Preparation:
- Pour 200 ml into a mixing cup or shaker.
- Add 100g pancake mix and blend.
- Heat coconut butter or other heat resistant oil in pan.
- Add the pancake mixture. Add more or less depending on size. Continue until all is used up.
- Topping of your choice on pancakes.
Nutritional values:
| Calories kcal | 552 |
| Carbohydrates g | 77 |
| Fats g | 3 |
| Proteins g | 52 |
6. Vegetable Omlette
This is what you need for one serving:
- 3 Eggs approx. 165g
- 100g tomatoes
- 50g peppers
- 50g onions
- 20ml milk
Additional foods you could replace:
- Other vegetables: beans, corn, mushrooms, spinach, peas or jalapenos, arugula
Preparation:
- Finely chop tomatoes, peppers and onions.
- Heat oil in frying pan. Add onions and peppers. Sauté briefly, then add the tomatoes.
- Whisk egg with milk. Pour into the pan. Cook over low heat with the lid closed.
- After a few minutes season with salt and pepper and turn. After a few more minutes the omelet is ready.
Nutritional values:
| Calories kcal | 311 |
| Carbohydrates g | 10 |
| Fats g | 19 |
| Proteins g | 25 |
7. Avocado toast/ bread with fried egg
This is what you need for one serving:
- 2 Eggs approx. 110g
- 2pcs of wholemeal toast or bread 50g
- 0,5 pcs. Avocado 75g
- 10ml lemon juice
- 1 pinch of salt and pepper
Additional foods you could replace:
- Instead of egg you can also use cottage cheese.
Preparation:
- Heat oil in pan and fry eggs in it for 5-6 min.
- Remove avocado flesh from peel with spoon. Mash flesh in a bowl with a fork. Season with lemon juice, salt and pepper.
- Spread avocado cream on toast and top with fried egg
Nutritional values::
| Calories kcal | 451 |
| Carbohydrates g | 30 |
| Fats g | 28 |
| Proteins g | 23 |
8. Peanutbutter and Jelly Sandwich
This is what you need for one serving:
- 60g Peanut butter from Body Attack
- 2 pcs. Toast 50g
- 40g strawberry jam
Additional foods you could replace:
- Jam of your choice.
- Bread instead of toast.
Preparation:
- Toast Toasting in the toaster.
- Spread one side of toast with peanut butter. Other piece of toast with jam.
- Fold and enjoy..
Nutritional values::
| Calories kcal | 682 |
| Carbohydrates g | 68 |
| Fats g | 34 |
| Proteins g | 25 |
9. Rice cakes with cottage cheese
This is what you need for one serving:
- 4 Rice cakes 36g
- 200g cottage cheese
- 100g cucumber
- 1 pinch of salt and pepper
Additional foods you could replace:
- Other vegetables can be used instead of cucumber.
Preparation:
- Spread 50g of cottage cheese on a rice cake.
- Slice or grate cucumber. Place on top of cottage cheese as a topping. Season with salt and pepper.
Nutritional values:
| Calories kcal | 312 |
| Carbohydrates g | 29 |
| Fats g | 10 |
| Proteins g | 26 |
10. Protein shakes, bars, pudding and yogurt
If you really have no time at all, we recommend such a high-protein product. These products are all ready for consumption. Meanwhile, such products are available in nearly all stores. Since these products differ in the nutritional values, you will find the nutritional value table with the respective products. It is important that at least 20g protein is taken in the morning, so that the muscle breakdown is stopped and the muscle building is stimulated.
