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High Protein Brecky

My go-to breakfast:


4-Eggs Sunny side up with Avocado, Potato, Salsa & Sauerkraut


Ingredients:

- 4 eggs (prepared as desired: scrambled, poached, etc.)

- 1/2 avocado (sliced or diced)

- 1/2 medium Russet potato (diced or sliced)

- Salsa (as desired)

- Sauerkraut (as desired) 


Macronutrient Breakdown:

- 4 Eggs:

  - Protein: ~24 grams

  - Fat: ~20 grams

  - Calories: ~280 kcal


- 1/2 Avocado:

  - Protein: ~2 grams

  - Fat: ~15 grams

  - Carbohydrates: ~12 grams

  - Fiber: ~6 grams

  - Calories: ~160 kcal


- 1/2 Medium Russet Potato (approximately 75g):

  - Carbohydrates: ~16 grams

  - Fiber: ~1.3 grams

  - Protein: ~2 grams

  - Calories: ~60 kcal


Micronutrient Highlights:

- Eggs: Rich in B vitamins (B2, B6, B12), vitamin D, selenium, and choline.

- Avocado: High in healthy fats (monounsaturated), fiber, potassium, vitamin K, vitamin E, and folate.

- Russet Potato: Contains vitamin C, vitamin B6, potassium, manganese, and small amounts of other vitamins and minerals.

- Salsa: Depending on the ingredients, can contribute to vitamin C, antioxidants (from tomatoes and peppers), and various minerals.

- Sauerkraut: Good source of vitamin C, Probiotics (Due to the fermentation process, sauerkraut contains live bacteria, such as Lactobacillus species, which are beneficial for gut health),  Vitamin K, Sodium


Total Macronutrients for the Breakfast:

- Protein: ~28-30 grams

- Fat: ~35 grams

- Carbohydrates: ~28-30 grams

- Fiber: ~7-8 grams

- Calories: ~500-550 kcal


Breakfast is often hailed as the most important meal of the day, setting the tone for your energy levels and productivity. And when it comes to crafting a breakfast routine, prioritizing protein can offer numerous benefits that extend well beyond just feeling full until lunchtime.


Sustained Energy Levels


A high-protein breakfast provides a steady release of energy throughout the morning. Unlike simple carbohydrates, which can cause a spike in blood sugar levels followed by a crash, proteins take longer to digest. This slower digestion process leads to a more sustained and stable release of energy, keeping you alert and focused.


Appetite Control and Weight Management


Consuming protein-rich foods in the morning has been linked to reduced feelings of hunger throughout the day. High-protein meals tend to promote satiety, helping to curb cravings and prevent overeating later in the day. This can be beneficial for individuals looking to manage their weight or even for those aiming to make healthier food choices.


Muscle Repair and Growth


Proteins are the building blocks of muscles. Starting your day with a protein-rich meal can support muscle repair and growth, especially after a night's rest when the body has been fasting. This becomes particularly important for individuals engaged in regular physical activity or those seeking to maintain muscle mass as they age.


Improved Metabolism


The thermic effect of food (TEF) refers to the energy expended during digestion, absorption, and distribution of nutrients. Protein has a higher TEF compared to carbohydrates or fats, meaning your body burns more calories in the process of digesting protein-rich foods. This can contribute positively to your overall metabolic rate.


Better Nutrient Intake


A high-protein breakfast can set the stage for a day of healthier eating. Protein-rich foods like eggs, Greek yogurt, nuts, and lean meats often contain essential vitamins and minerals necessary for various bodily functions. Starting your day with these foods may lead to a more balanced and nutrient-rich diet overall.


Tips for a Protein-Packed Breakfast


- Incorporate a variety of protein sources: eggs, dairy, nuts, seeds, legumes, and lean meats.

- Opt for whole foods rather than processed options to avoid added sugars and unhealthy fats.

- Experiment with different breakfast recipes such as omelets, smoothie bowls, or yogurt parfaits to keep your meals interesting and enjoyable.


A high-protein breakfast offers a multitude of benefits that go beyond simply feeling full. From supporting sustained energy levels to aiding in weight management and promoting muscle health, incorporating protein into your morning routine can kickstart your day on a healthier and more energetic note. Consider making this simple yet impactful change to your breakfast habits and reap the rewards throughout your day.


Other high protein breakfasts:


1. Veggie Omelet


- Ingredients:

  - 2-3 large eggs

  - 1/4 cup diced bell peppers

  - 1/4 cup diced onions

  - 1/4 cup diced tomatoes

  - 1/4 cup spinach leaves

  - Salt, pepper, and herbs (optional)

  - Olive oil for cooking


- Instructions:

  1. Whisk the eggs in a bowl and season with salt, pepper, and herbs if desired.

  2. Heat olive oil in a skillet over medium heat. Add diced vegetables and sauté until tender.

  3. Pour the whisked eggs over the veggies and let it cook until the edges set.

  4. Gently lift the edges of the omelet with a spatula, allowing uncooked eggs to flow underneath.

  5. Once the eggs are mostly set, fold the omelet in half and cook for another minute or until cooked through. Serve hot.


Protein content: This omelet provides around 15-20 grams of protein, depending on the number of eggs used.


2. Greek Yogurt Parfait


- Ingredients:

  - 1 cup Greek yogurt (plain or flavored)

  - 1/2 cup mixed berries (strawberries, blueberries, raspberries)

  - 1/4 cup granola or chopped nuts (almonds, walnuts, etc.)

  - Honey or maple syrup (optional)


- Instructions:

  1. In a glass or bowl, layer Greek yogurt followed by a handful of mixed berries.

  2. Add a layer of granola or chopped nuts on top of the berries.

  3. Repeat the layers until you've used all ingredients.

  4. Drizzle honey or maple syrup for added sweetness if desired.


Protein content: A typical serving of Greek yogurt (1 cup) contains around 20 grams of protein, while nuts and granola add additional protein, totaling roughly 25-30 grams of protein per serving.


3. Quinoa Breakfast Bowl


- Ingredients:

  - 1/2 cup cooked quinoa

  - 1/4 cup diced avocado

  - 1/4 cup black beans (rinsed and drained)

  - 1/4 cup diced bell peppers

  - 1 fried or poached egg

  - Salsa or hot sauce (optional)


- Instructions:

  1. Cook quinoa according to package instructions.

  2. In a bowl, combine cooked quinoa, diced avocado, black beans, and bell peppers.

  3. Top with a fried or poached egg.

  4. Add salsa or hot sauce for extra flavor if desired.


Protein content: Quinoa provides around 8 grams of protein per cooked cup, combined with black beans (around 7-8 grams per 1/4 cup) and an egg (around 6-7 grams), totaling approximately 20-23 grams of protein in this breakfast bowl.


4. Lox and Bagel Breakfast


Ingredients:

- 1 plain bagel (whole wheat or your preferred type)

- 2 oz (approximately 56g) of smoked salmon (lox)

- 2 tablespoons cream cheese (optional)

- Sliced tomatoes, red onions, capers (optional, for garnish)


Macronutrient Breakdown:


-1 Plain Bagel (typically around 105g):

  - Carbohydrates: ~50 grams

  - Protein: ~10 grams

  - Fat: ~2 grams

  - Fiber: ~3 grams

  - Calories: ~250 kcal


- 2 oz (56g) Smoked Salmon:

  - Protein: ~14 grams

  - Fat: ~3-4 grams

  - Calories: ~80-100 kcal


- 2 Tablespoons Cream Cheese:

  - Protein: ~2 grams

  - Fat: ~9-10 grams

  - Calories: ~100 kcal


Micronutrient Highlights:


- Smoked Salmon (Lox): Rich in omega-3 fatty acids, high-quality protein, vitamin D, vitamin B12, selenium, and potassium.

- Bagel: Provides carbohydrates for energy, some protein, and a moderate amount of dietary fiber. Whole wheat varieties offer more fiber and nutrients compared to refined flour bagels.

- Cream Cheese: Contains calcium, some protein, and fat-soluble vitamins like A and D (amounts vary based on the brand and type).


Total Macronutrients for the Breakfast:

- Protein: ~26-28 grams

- Fat: ~14-16 grams

- Carbohydrates: ~50-55 grams

- Fiber: ~3-4 grams

- Calories: ~430-450 kcal


This breakfast offers a balance of carbohydrates, proteins, and fats. Additionally, smoked salmon (lox) provides essential omega-3 fatty acids and various micronutrients, making it a flavorful and nutritious choice to start your day. Adjustments in portion sizes or the addition of garnishes can affect the nutritional content.


Get After It!


-Austin




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