When we want to eat more filling protein at breakfast, most of us usually default to eggs. But some mornings are just too crazy for breaking out a frying pan and spatula (and who wants to do all those extra dishes?!). Luckily, eggs aren’t the end-all be-all of high protein breakfasts (though if you are in the mood for eggs, check out these 11 delicious egg recipes). Start your day with one of these easy, satisfying meals instead.
Peanut Butter–Banana Shake
In blender, combine 1 cup fat-free milk, 1 sliced ripe banana, and 2 Tbsp creamy peanut butter. Blend until smooth.
NUTRITION (per serving) 391 cal, 17 g pro, 46 g carb, 5 g fiber, 28 g sugars, 17 g fat, 2 g sat fat, 250 mg sodium
Overnight Barley Bowl
TOTAL TIME: 5 minutes + chilling time / SERVES 1
Stir together ¾ cup plain yogurt and ½ c uncooked barley. Cover and refrigerate overnight. To serve, sprinkle with 1 Tbsp coconut flakes and ½ cup halved cherries.
NUTRITION (per serving) 426 cal, 18 g pro, 80 g carb, 13 g fiber, 25 g sugars, 5 g fat, 4 g sat fat, 150 mg sodium
TOTAL TIME: 10 minutes / SERVES 2
Place ¾ cup water; ¾ cup orange juice; ¾ cup ricotta cheese; 2 med beets, trimmed and chopped; 1½ cups frozen strawberries; ¼ cup walnuts; 1″ piece fresh ginger, peeled; and ½ tsp cinnamon in blender. Blend on high until smooth, about 1 minute.
NUTRITION (per serving) 376 cal, 15 g pro, 33 g carb, 6 g fiber, 19 g sugars, 22 g fat, 9 g sat fat, 150 mg sodium
Savory Chickpea-Red Pepper Yogurt
TOTAL TIME: 5 minutes / SERVES 1
Sprinkle yogurt with ⅛ tsp each cayenne and cumin. Add ¼ cup jarred roasted red peppers, sliced thin, and ¼ cup premade roasted chickpeas.
NUTRITION (per serving) 230 cal, 16 g pro, 19 g carb, 4 g fiber, 8 g sugars, 11 g fat, 3 g sat fat, 370 mg sodium
Source: Prevention .com