Do you often feel tired and hungry, despite the fact that you eat enough calories? This could be because you are eating too many “empty calories” and too little foods rich in nutrients.

A good day starts with a good and filling breakfast. That’s why I want to show you my favorite go-to breakfasts, which are healthy and have a high amount of protein. Perfect for gaining muscle mass and feeling good overall.

Start your day right with these 5 breakfast ideas!

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1. Protein porridge

There are only three words to describe this porridge.

Easy, healthy, super delicious. Wait that was 4 words.

Anyways, this is my favorite go-to meal. You can make tons of variations and add yummy toppings. Also, you can easily pack it into a glass jar and take it with you to class or work.

Instructions

You will need:

  • 80g Oats
  • 200 ml Almond, soy or regular milk (or water)
  • 20g Protein powder (vegan or whey)
  • 1 Banana
  • 2 TSP of nuts
  • Handful of berries
  1. Heat up the oats and milk (2:1 milk oats ratio) in a pot
  2. Add 1 scoop of the protein powder
  3. Chop the banana and add it to the mixture
  4. When its ready, take it from the stove and put it into a bowl
  5. Add your toppings
  6. Enjoy

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2. Protein Pancakes

OMG, I love pancakes for breakfast. I have to admit, this recipe isn’t the fastest, but it is definitely my favorite, as I love pancakes. Plus, they have an awesome nutritional value.

Instructions

You will need:

  • 1 Egg
  • 1 Handful of oats
  • 1 banana
  • 1 scoop of vanilla whey (or vegan) protein powder
  1. Mix all of the ingredients with a blender (and add a little bit of water)
  2. Heat up a pan and make pancakes
  3. Serve the pancakes with toppings of your choice

I love adding fresh or frozen berries on top, along with some maple syrup or peanut butter.

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3. Protein chia pudding

Personally, I love the consistency of chia pudding. And, we are going to take the normal chia pudding to the next level, by adding a protein source to it.

Instructions

You will need:

  • 2 TBSP chia seeds
  • 200 ml almond milk or normal milk
  • 100g of low-fat quark
  • 1 TSP of honey
  1. Mix all of the ingredients together
  2. Put it into a jar and into the fridge
  3. Let it cool for at least 1-2 hours, until it has the consistency of a pudding
  4. Add fresh or frozen berries on top
  5. Enjoy

This recipe is also perfect to take it with you.

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4. Eggs and veggies

Let’s move on to spicy breakfasts. I make this breakfast at least 3 days a week. It is simple, yummy and high in protein.

Instructions

You will need:

  • 2 Eggs + 1 Eggwhite (Your choice)
  • Some sort of vegetables (I love combining tomatoes, baby spinach and a little bit of avocado)
  • 1-2 slices of wholewheat bread
  1. Mix the eggs together
  2. Heat up a pan, add coconut or olive oil and put the eggs into the pan
  3. Let it stir
  4. Serve with the vegetables, 1 slice of protein bread and salmon

Yumm.

5. Avocado protein bread

Love me some avocado bread. Excuse me *Protein avocado bread. It is definitely the simplest breakfast.

Instructions

You will need:

  • 1 Avocado
  • 2 slices of protein bread
  • Pepper and lemon juice
  1. Smash the avocado and put it on the protein bread slices.
  2. Add lemon juice, salt, and pepper

Final note

Healthy eating shouldn’t be about restricting your calories as much as possible.

It is about eating a wholesome and balanced diet. Your breakfast should contain complex carbs, high protein, and healthy fats. Mixed with a large portion of veggies or fruits. This will make you energized and satisfied for the day 🙂

If you find it hard to eat healthily or if you have any questions regarding food and working out, you can email me at [email protected] 

I am happy to help you!

Wishing you an energized week,

xx Hana

 

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