If you're a regular gym going person, you should know the importance of diet to build dream physique.
But in the diet, there are some meals which have more importance than any other meals.
So what are they?
Of course, it'll be breakfast, lunch and dinner.
These are the meals you should never skip in your diet, if you do so, you'll not able to complete your daily nutrition requirements.
Several studies found out that eating large breakfast will reduce the body mass index than eating large lunch and dinner.
There are other studies which shows that a person who skip breakfast has more heart health risk.
Before starting actual list of high protein breakfast recipes, I want you to know the importance of breakfast and drawbacks of missing a morning meal.
Advantages of Breakfast
Various studies have found different benefits of starting your day with breakfast, including:
- Having a lower BMI
- Consuming less fat through the day
- Meeting recommendations for fruit and vegetable consumption
- Having higher daily calcium intake
- Having higher daily fiber intake
- Having better performance (memory and attention) (for school-aged children)
Disadvantages of missing a morning meal
Various studies have found a range of disadvantages of skipping breakfast:
- More likely to be overweight
- Less likely to meet recommendations for fruit and vegetable consumption
- More likely to consume unhealthy snacks
- Studies of children and adolescents have shown that those who skip breakfast are apt to be overweight.
Now you know what are the benefits of having breakfast in the morning and the disadvantage of missing it.
It's time to see what foods are best to add in breakfast.
Best Breakfast Foods
- High Fiber Foods
- Low Fat foods
- High Protein Foods
- Complex Carbs
If you add these type of foods then your breakfast will definitely become well balanced meal.
In the below high protein breakfast recipes, All the recipes contain those type of foods.
So, don't worry, if you don't know which foods contain those nutrients.
NOTE:
- You may noticed that I didn't include any instruction and photo of recipe because if I do that, the article will so long.
- You may be bored and I don't want to do that, you can easily make all the recipe by mixing its ingredients though.
- If you're a beginner and don't know the exact proportion of ingredients, make sure to buy measurement scoops before making any meal.
High Protein Breakfast Recipe for Vegan
If you're like me "Vegan", then you're always searching for vegan recipe no matter which meal.
So, in this list you'll find 5 high protein breakfast recipes for Vegan people.
#Recipe 1: High Protein Quinoa
Ingredients
- 50 gm Cooked Quinoa
- 240 ml non-fat milk
- 10 Almonds
- 1 Scoop Whey Protein Powder(Contain 25 gm/scoop)
Macro-nutrients:
Protein: 39 Carbs: 28 Fat: 9 Calorie: 349
#Recipe 2: Milk with Cereal(Muesli)
Ingredients
- 1/2 cup uncooked Muesli
- 240 ml non-fat milk
- 1 tbsp chia seeds
Macro-nutrients:
Protein: 24 Carbs: 24 Fat: 7 Calorie: 255
#Recipe 3: Protein Bar With Pumpkin Seeds
Ingredients
- 1 Protein Bar
- 240 ml non-fat milk
- 2 tbsp Pumpkin seeds
Macro-nutrients:
Protein: 32 Carbs: 39 Fat: 13 Calorie: 389
#Recipe 4: Oats With Greek Yogurt
Ingredients
- 1/2 uncooked oats
- 1 cup non-fat Greek yogurt
- 2 tbsp Walnuts
Macro-nutrients:
Protein: 29 Carbs: 37 Fat: 10 Calorie: 335
#Recipe 5: Peanut Butter & Jelly Protein Oatmeal
Ingredients
- 1/2 cup (40 g) oats
- 3/4 cup (180 ml) unsweetened almond milk
- 1/4 cup (60 ml) Water
- 1 tbsp (15 g) peanut butter, softened
- 2 tbsp (30 g) sugar-free jelly
- 2 tsp stevia
- 1 scoop (30 g) vanilla whey protein
Macro-nutrients:
Protein: 33 Carbs: 44 Fat: 14 Calorie: 434
High Protein Breakfast Recipe for Non-Vegan
If you're a non vegetarian, then it'll be very easy to make breakfast because there are plenty of high protein food available for non vegetarian people.
#Recipe 1: Chocolate Protein Sludge Waffles
Ingredients
- 2 whole grain waffles
- 1 scoop (30 g) chocolate whey protein
- 1 tbsp (5 g) unsweetened baking cocoa
- 1/2 (50 g) banana, sliced
- 1 tbsp water, or more
Macro-nutrients:
Protein: 30 Carbs: 45 Fat: 7 Calorie: 363
#Recipe 2: Upgraded Scramble
Ingredients
- 2 whole eggs, pastured raised
- 2 liquid egg whites (approx. ⅓ cup)
- 2 tbsp. Parmesan cheese
- 1 tbsp. Greek yogurt or Skyr, plain & full fat
- 1 tsp. grass-fed butter
- Tomatoes, optional for garnish
Macro-nutrients:
Protein: 43 Carbs: 10 Fat: 16 Calorie: 361
#Recipe 3: Breakfast Taco
Ingredients
- 1 tbsp. Wild-brine Red Beet & Cabbage sauerkraut
- ¼ sliced onion
- 1 tsp. shredded raw cheese
- 1 grain-free tortilla*
- 1 cup of spinach**
- 2 eggs, pasture-raised
- 1 egg white
- ¼ avocado, sliced
- 1 chicken sausage, uncured & organic
- Coconut oil, spray
Macro-nutrients:
Protein: 34 Carbs: 20 Fat: 25 Calorie: 429
#Recipe 4: Bacon & Date Protein Pancakes
Ingredients
- 4 slices turkey bacon, uncured & ntrate-free
- 5 pitted dates, chopped
- 1 tbsp. grass-fed butter
- 1 cup gluten-free flour
- 1 tbsp. chia seeds
- 1 tsp. baking powder
- 1 tsp. Stevia or raw unfiltered honey
- ½ scoop protein powder**
- ¼ tsp. cinnamon
- ½ tsp. vanilla extract
- 1 cup egg whites
Macro-nutrients:
Protein: 29 Carbs: 44 Fat: 8 Calorie: 365
#Recipe 5: Chocolate oat Protein Cake
Ingredients
- 1/2 cup (40 g) oats
- 1 scoop (30 g) chocolate whey protein
- 1/2 cup (120 ml) egg whites
- 1/4 cup (60 ml) unsweetened almond milk
- 1 tsp baking powder
- salt pinch
- 1 tsp cinnamon
- 2 tsp stevia
Macro-nutrients:
Protein: 42 Carbs: 31 Fat: 5 Calorie: 337
High Protein Breakfast Recipe for Weight Gain
#Recipe 1: BANANA-NUT MUFFIN SHAKE
Ingredients
- 10 raw unsalted almonds
- 1 cup unsweetened vanilla almond milk
- ½ banana
- ¼ cup whole rolled oatmeal
- 1 scoop whey isolate protein, vanilla or cinnamon flavor
- 1 handful ice
Macro-nutrients:
Protein: 30 Carbs: 28 Fat: 9 Calorie: 312
#Recipe 2: WILD BERRY SMOOTHIE
Ingredients
- 1 scoop whey isolate protein powder, vanilla flavor
- 1½ cups water
- ½ cup nonfat Greek yogurt
- ¼ cup blueberries, fresh or frozen
- ¼ cup raspberries, fresh or frozen
- ¼ cup strawberries, fresh or frozen
- 2 tablespoons granulated stevia
- 1 handful ice (if using fresh berries)
Macro-nutrients:
Protein: 37 Carbs: 17 Fat: 1 Calorie: 216
#Recipe 3: PROTEIN PIÑA COLADA
Ingredients
- 1 scoop casein protein powder, vanilla flavor
- 1 cup tightly packed baby spinach
- 1 cup pineapple chunks, fresh or frozen
- 1 cup water
- ¼ cup reduced-fat unsweetened coconut milk
- 2 tablespoons granulated stevia (optional)
- 1 handful ice (if using fresh pineapple)
Macro-nutrients:
Protein: 27 Carbs: 29 Fat: 10 Calorie: 296
#Recipe 4: STRAWBERRY CHEESECAKE SHAKE
Ingredients
- 1 scoop casein protein powder, vanilla or strawberry flavor
- 8 frozen strawberries
- 1½ cups water
- ⅓ cup nonfat Greek yogurt
- 2 tablespoons granulated stevia
Macro-nutrients:
Protein: 33 Carbs: 19 Fat: 2 Calorie: 212
#Recipe 5: PEANUT BUTTER–NUTELLA SHAKE
Ingredients
- 1¼ cups water
- 1 scoop whey protein isolate,
- chocolate flavor
- ¼ cup defatted peanut butter
- 2 tablespoons granulated stevia
- ½ teaspoon hazelnut extract
Macro-nutrients:
Protein: 33 Carbs: 6 Fat: 0 Calorie: 154
High Protein Breakfast Recipe for Weight Loss
#Recipe 1: Apple Cinnamon Protein Crepes
Ingredients
- 1 scoop (30 g) vanilla whey protein
- 1 cup (240 ml) egg whites
- 1/2 cup (120 g) applesauce
- 1 tsp cinnamon
- 2 tsp stevia
Macro-nutrients:
Protein: 25 Carbs: 8 Fat: 0 Calorie: 145
#Recipe 2: Egg White & Spinach Omelette
Ingredients
- 1 cup (240 ml) egg whites
- 2/3 cup (20 g) baby spinach
- 2 tbsp (30 g) salsa
- 1 tsp hot sauce
- pinch pepper
- pinch salt
- 1 tsp paprika
Macro-nutrients:
Protein: 27 Carbs: 5 Fat: 0 Calorie: 140
#Recipe 3: Cheesecake in a Bowl
Ingredients
- 4 oz (115 g) fat-free cream cheese
- 1 tbsp (15 g) fat-free Greek yogurt
- 1 scoop (30 g) vanilla whey protein
- 1 tbsp (1.5 g) stevia
- 1/4 cup (90 g) bran flakes
- 1 tsp cinnamon
Macro-nutrients:
Protein: 42 Carbs: 19 Fat: 1 Calorie: 280
#Recipe 4: Frozen Mocha Protein Shake
Ingredients
- 1 cup Ice
- 1 cup (240 ml) unsweetened almond milk
- 1 scoop (30 g) chocolate whey protein
- 1 tbsp (5 g) instant coffee
- 1 tbsp (5 g) unsweetened baking cocoa
- 1 tbsp (1.5 g) stevia
- 2 tbsp (15 g) fat-free Greek yogurt
Macro-nutrients:
Protein: 29 Carbs: 8 Fat: 4 Calorie: 312
#Recipe 5: Eggnog Protein Shake
Ingredients
- 1 cup ice
- 1/2 cup (115 g) fat-free Greek yogurt
- 1/2 cup (120 ml) unsweetened almond milk
- 1 scoop (30 g) vanilla whey protein
- 1 tbsp (1.5 g) stevia
- 1 tsp nutmeg
- 1 tsp cinnamon
- 1 tsp vanilla extract
Macro-nutrients:
Protein: 36 Carbs: 8 Fat: 2 Calorie: 205
High Protein Breakfast Recipe(No Egg, No Whey)
#Recipe 1: Lemon Berry Chia Yogurt
Ingredients
- 1 cup full-fat Skyr or Greek yogurt, plain or vanilla
- 1 tsp fresh lemon juice
- ¼ tsp grated lemon rind
- 1 tsp. honey, raw & unfiltered
- ½ tbsp chia seeds
- ½ cup fresh blueberries
Macro-nutrients:
Protein: 27 Carbs: 28 Fat:3 Calorie: 247
#Recipe 2: Berry Cheesecake Overnight Oats
Ingredients
- 1/2 cup fresh (or frozen, thawed) blueberries
- 1 teaspoon honey
- 1/2 teaspoon vanilla extract
- 1/2 cup rolled oats
- 1 cup lowfat cottage cheese
- 1/2 cup unsweetened almond milk
- 12 almonds, chopped
Macro-nutrients:
Protein: 37 Carbs: 48 Fat: 15 Calorie: 458
#Recipe 3: LAYERED CHOCOLATE BANANA SMOOTHIE WITH PROTEIN
Ingredients
- 1.5 frozen bananas, medium
- 1/4 cup chocolate protein powder
- 1 tablespoon cocoa powder
- 1/3 cup vanilla Greek yogurt
- 1/2 cup vanilla unsweetened almond milk
- pinch of sea salt
- 1.5 frozen bananas, medium
- 1/4 cup vanilla protein powder
- 1 teaspoon vanilla extract
- 1/3 cup vanilla Greek yogurt
- 1/2 cup vanilla unsweetened almond milk
Macro-nutrients:
Protein: 25 Carbs: 52 Fat: 4 Calorie: 318
#Recipe 4: "Pro-rota" with Milk
Ingredients
- Soya Nugget- 60 gm
- Oat Cereal- 25 gm
- Peanuts- 40 gm
- Almonds- 10 pieces
- Soya Milk- 300 ml
Macro-nutrients:
Protein: 56 Carbs: 54 Fat: 33 Calorie: 737
#Recipe 5: Rice Cake With Yogurt
Ingredients
- 1 Rice Cake
- 1 sp Peanut Butter
- 1 cup non-fat Milk(240 ml)
- 1 Cup Greek Yogurt(non-fat)
Macro-nutrients:
Protein: 33 Carbs: 22 Fat: 2 Calorie: 276
There are many high protein veg and non veg food available from that you can also make many high protein recipes.
This is a short list of high protein breakfast recipes that I found most helpful to my clients.
If you're also eating high protein breakfast which contain all of the important nutrients for breakfast, let me know in the comment, I would love to add that in the list.
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