I like to start my days with a good serving of protein. Sometimes I do protein only, and other times I mix in some carbs. It depends on how I'm feeling that day, how many workouts I plan on doing and honestly on what's in my fridge.
As a quick reminder, you should aim to get at least 1.6g of protein per kg of body weight every day. So if you weigh 60kg that's 60 x 1.6 = 96g of protein every day.
These breakfasts are packed with proteins, easy to make and offer a lot of variety in my fitness routine.
*All the ingredients are the portions I am used to. You can have more or less depending on your goals and preferences*
**I put the amount of protein per ingredient in parentheses (g)**
Ham and eggs
A classic, which can be whipped up in less than 5 minutes.
Ingredients:
3 eggs (21g)
100ml egg whites (11g)
100g of your favourite ham (15g)
Total protein: 47g
Directions:
Oil up your pan
Make the eggs however you prefer, I do scrambled because it's faster and mixes the egg whites nicely. If I have more time I'll do sunny side up.
Option to sear the ham in the pan after you've served the eggs.
Sardines or Herring filet with lemon
This is a basic option I do when I'm tight on time. Sardines and herrings not only have a lot of protein, they are also packed with healthy nutrients and omega 3s. I have them at least twice a week.
If I need a bigger breakfast that day I will have eggs as well.
Protein in a can of sardines: 24g
Protein in a can of herrings: 20g
Directions:
I'll admit this may be an acquired taste for many. I just eat them out of the can.
I find that these pair very well with lentils if you've prepped some that week.
Protein smoothie
A delightful way to start the day if I don't feel like chewing something solid. The obnoxious symphony of the mixer rattling my cabinets also gives me a wake up boost when my coffee hasn't kicked in.
Ingredients:
Your favourite protein powder (usually 20g per scoop)
Peanut butter (4g per tbsp)
Greek yogurt (10g protein per 100g)
Mixed berries (insignificant amount of protein)
Your favourite milk or replacement milk
Total protein: 34g
Greek yogurt and granola
Another super easy one to make, just pour the Greek yogurt and granola into a bowl. The amount of protein will vary greatly depending on what's in it. I always try to have hemp hearts in it because they are full of healthy nutrients and omega 3s.
Per 100g of Greek yogurt you have roughly 10g of protein. I have at least 200g and the granola. Per tablespoon of hemp hearts, you get 3 grams of protein. I don't really measure how much I have, I just freepour until it looks like a sufficient amount.
I guess that this breakfast gives me a least 25g of protein. Once again, that varies with the type of granola I use.
If I'm feeling like I want more protein I'll add half a scoop of protein powder for an extra 10g.
Steak and mushrooms
This is solely a "leftover breakfast". I do not have the time, nor the energy to cook a steak from scratch in the morning unless I'm having a relaxing brunch with my fiance.
Ingredients
Grab yourself a meaty ribeye, sirloin or flank steak and grill it however you want. If the steaks are thin (less than a finger and a half), I like to pan sear them on high heat. Pre heat your pan, rub your steaks with salt and pepper, add a bit of butter to the pan and sear both sides for 2-3 min depending on how you like them done. If the steaks are thicker than a finger and a half, I like to pan sear them and do an oven finish. Same steps as before but not you put them in the oven (high heat) for 5-10 min depending on how you like them done.
Chop up the mushrooms and slowly cook them on low heat in a buttered pan. Slowly cook until they are brown.
Let the steaks sit for 5-10 min and then serve with the mushrooms
Protein in steak: 25g per 100g of steak
Protein in mushrooms: 3g per 100g
Given that my steak portions are roughly 200g, this is a hefty, 50g+ of protein to kickstart the day.
And yes, if I'm feeling super basic I'll turn this into the classic steak-and-eggs breakfast by adding 2-3 eggs done any style.
These are my five go to protein paked breakfasts. What are yours? What do you like having in the morning?
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