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10 Fast High Protein Breakfast Ideas to Turbocharge Your Day

10 easy, fast high protein breakfast ideas to promote fit living, improve blood sugar control, and kickstart a fantastic day.

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Are you tired of starting your day with a bowl of cereal or the convenient but highly processed breakfast bar that leaves you feeling sluggish and unenergized? Well, you’re in luck because today we’ll turbocharge your morning routine with 10 easy and fast high protein breakfast ideas that will keep you going all day long.

Why Breaking Your Fast with Protein Matters

Before we dive into the good stuff, let’s talk about why a breakfast high in protein is so important. A study published in the Journal of Nutrition reveals that a high-protein breakfast can aid in weight management, enhance blood sugar control, and even lower the risk of chronic conditions such as heart disease and type 2 diabetes.

Plus, protein takes more energy to digest than carbs or fat, which means you’ll burn more calories and feel fuller for longer.

If you want to deep dive into the benefits of protein, be sure to check out these articles on Choosing The Best Protein Powder, The Best Protein Source For Building Muscle, and How Much Protein You Should Eat A Day.

10 Fast High Protein Breakfast Ideas

Jumpstart your day the healthy way with 10 simple and fast high protein breakfast recipes to fuel a fit day.

Spoon in a Bowl with Yogurt and Berries

1. Greek Yogurt Parfait with Berries and Nuts

Start your day with a protein-packed parfait made with Greek yogurt, fresh berries, and crunchy nuts. This breakfast is not only delicious but also provides around 20 grams of protein. Simply layer 1 cup of Greek yogurt, 1/2 cup of mixed berries, and 1 tablespoon of chopped nuts in a bowl and you’re good to go!

Egg Yolk Oozing from Sliced Poached Egg

2. Avocado Toast with Poached Eggs

Avocado toast has become an a.m. staple, but add some poached eggs to the mix and you’ve got a protein powerhouse. This dish provides around 18 grams of protein and is packed with healthy fats and complex carbs. Simply mash 1 ripe avocado and spread on whole grain toast, top with 2 poached eggs, and sprinkle with salt and pepper.

3. Smoothie Bowl with Banana and Peanut Butter

Smoothie bowls are a great way to get a boost of protein in the morning. Blend 1 scoop of your favorite protein powder, 1 frozen banana, 1 tablespoon of peanut butter, and 1 cup of milk, then top with sliced banana, peanut butter, and chia seeds. This recipe provides around 30 grams of protein.

Lindsay Pleskot

4. Cottage Cheese with Fresh Fruit

Cottage cheese is a great source of protein and can be paired with fresh fruit for a quick and easy breakfast. Mix 1/2 cup of cottage cheese with 1/2 cup of sliced peaches and 1 tablespoon of honey for a breakfast that provides around 28 grams of protein.

Pancakes with Peanut Butter

5. Protein Pancakes with Peanut Butter and Banana

Who says pancakes can’t be a healthy breakfast option? Make a batch of protein pancakes using your favorite protein powder and top with peanut butter, sliced banana, and a drizzle of honey. This breakfast provides around 25 grams of protein.

6. Hard-Boiled Eggs with Spinach and Feta

Hard-boiled eggs are a great source of protein and can be paired with spinach and feta for a breakfast that’s both healthy and delicious. Simply boil 2 eggs, chop 1/2 cup of fresh spinach, and crumble 1 tablespoon of feta cheese. This recipe provides around 18 grams of protein.

Glasses of Mango and Orange Chia Pudding on Wooden Tray

7. Chia Seed Pudding with Coconut Milk and Banana

Chia seeds are a great source of plant protein and can be made into a delicious pudding by mixing it with coconut milk and letting it sit overnight. Top with sliced banana or fruit of choice and a drizzle of honey for a breakfast that provides around 10 grams of protein.

8. Turkey and Avocado Wrap

Start your day with a protein-packed wrap made with sliced turkey, avocado, and whole grain tortilla. This breakfast provides around 25 grams of protein and is packed with healthy fats and complex carbs. Simply layer 2 slices of turkey, 1/2 avocado, and 1 tablespoon of hummus in a whole-grain tortilla.

Love and Lemons

9. Quinoa Breakfast Bowl with Almond Milk and Banana

Quinoa is a complete protein, meaning it contains all nine essential amino acids that your body needs. Cook quinoa and mix it with milk, sliced banana, and a drizzle of honey for a breakfast that provides around 20 grams of protein.

Green Smoothie with Berries

10. Green Smoothie with Spinach and Protein Powder

Finally, we have a green smoothie made with spinach, protein powder, and almond milk. This breakfast provides around 20 grams of protein which is packed with antioxidants and healthy fats. Simply blend 1 scoop of protein powder, 1 cup of spinach, 1 cup of almond milk, and 1 frozen banana.

10 delicious and nutritious ideas to turbocharge your day. Whether you’re a fan of sweet or savory, there’s something on this list for everyone.

Would you like to enjoy your mornings with a routine that doesn’t sacrifice your sleep or add to your stress? Early Morning Habit is an intensive holistic health program on a faith and fitness accountability app helping busy Christian moms reprogram brain and body to sleep better, rise earlier, and renew every morning with God’s Word and workout.

Become the morning person you wish you could be and start your day with our science-backed self-care strategies proven to revitalize all 5 dimensions of your health in one sustainable daily habit.

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Transcript

Speaker 1: 0:00 Avocado toast has become one of those pretty marketed healthy breakfasts, but if you do not have the egg on top, there is almost no protein. All natural breakfast with some micronutrients in there. You are missing a massive macronutrient, which is protein. Rising stars, welcome to today’s live meeting. For those of you that are joining us later, welcome, I am so glad that you are here For our rising stars community, that is, those of you who have been through the six-week early morning habit introductory program and are now in the membership. Speaker 1: 0:44 We are wrapping up the last week of our Christmas Morning Magic Challenge. We do four six-week challenges a year, one for each season spring, summer, fall and winter. They are different than any other health and fitness challenge you’ve probably ever done before and we tailor them to each season. So this is the last week of our Christmas morning magic challenge, where we had an advent journal and typically advent ends on Christmas day, but not an early morning habit. Because we roll right through the new year, because we are trying to dismantle the all or nothing mentality and January 1st is just another day. We’re not going to make massive changes to our lives. We are not going to do these overhauls and shifts in our habits, because if you want to see massive change, then the most sustainable approach is small steps forward, habit forming steps, which is what we are all about here at early morning habit. You are not going to see massive overhauls in six weeks here, because we want you to be able to sustain the results. Speaker 1: 1:58 So this is the last week of the six week Christmas morning magic challenge. At the end of this six weeks you will see in the app a completion form. Please, please, fill it out. We cannot give forward your adoption reward unless we get your feedback form. Remember, we celebrate progress. Everyone gets a reward that goes forward. But you must fill out the completion form. It is, I think, three questions, ladies, is really really simple. Fill out the completion form. It is, I think, three questions, ladies. It’s really really simple. So we’ll also email it to you. But please, please, fill it out. And on that note, with the six-week challenges, I want to give you a little bit of the landscape for our next challenge. The next one will be our spring ahead challenge. Six weeks. It is going to start the first week of February. That Monday, I believe, is a February 2nd, 3rd. February 3rd will be the spring ahead challenge and here is what it is going to look like. Speaker 1: 3:00 This last challenge that we did in the winter the Christmas morning magic we had bite-sized workouts, because we all agree that most of us are not getting any kind of consistent workout. When we’re playing Mrs Claus for a month, it just doesn’t happen. Some of you are super, super disciplined and you do. Okay, I’m a health and fitness coach and I didn’t, until we created these bite-sized workouts. So we did 15 minute workouts. For those of you that are more disciplined than me, you were repeating them and getting your 30 minute workouts done. Speaker 1: 3:36 But moving forward in the spring ahead challenge, this is the six weeks where most of us, as moms, have a little bit more time. I don’t know about you, but in our home, january, february and, like the first half of March, are possibly the most open months in our calendar. I don’t know about you, but for a lot of us as moms, those tend to be the most open months where we can structure new routines. It’s also why people tend to do these new year’s resolutions around January, cause for a lot of us, those are actually the slowest months. Speaker 1: 4:14 So this spring ahead challenge, starting on February 3rd, these are the six weeks that we are really going to dial in on the physical fitness element of this holistic approach to health at early morning habit. Early morning habit is about approaching all five dimensions of your health, not just physical, with a little bit of mental sprinkled in, which is what most health and fitness programs, fitness programs, specifically target. So we do a holistic approach, especially establishing that foundation of sleep as the basis of all health. But this upcoming six weeks, we are really going to dial in on the physical dimension, where we are going to focus on muscle hypertrophy. If you have not been around here for long or you have just started the six week program, then you may not have hit the fitness portion, the physical uh week four of the program. In the six week program, where we really dial in on fitness, how do we live fit? How do we boost our metabolism? Muscle building this is the sneak peek if you haven’t gotten there yet is one of the keys, as is non-exercise activity thermogenesis. Speaker 1: 5:33 But this six weeks, this upcoming challenge, we are going to really target muscle hypertrophy. What does that mean? It means the workouts rather than the bite-sized workouts that I’m also a huge proponent of. We’re going to do the full 30 minute workout, because this is the one season that most of us ladies actually have the time to consistently get 30 minutes done, speaking for myself that these three months tend to be the months that we can do that. So we are literally and figuratively springing ahead by hypertrophying muscle. The workouts are going to be 25 to 30 minutes and very, very focused on muscle building. There will still be cardio. We’re not going to sacrifice the cardio just for muscle hypertrophy, but even the cardio workouts, the two cardio days, the hit days, are still going to be very muscle hypertrophy focused. So they’re going to be, um, what we would call weight-based hit training or weight-based cardio, but we’re still going to focus on strength. Speaker 1: 6:41 In addition to that, we are going to pair it with the nutritional strategies that we talk about here at early morning habit. As I have said before, this is not a nutrition program. My favorite nutrition program is faster way to fat loss, where you really, really, really do a deep dive into nutrition, tracking, macronutrients, et cetera. That’s not what we do here, but there are three nutritional principles that we teach you and talk about and expect you to be implementing in order to thrive and sleep better. It is whole food nutrition in your home. We’re doing a pantry makeover on at Jorrell. High protein dinners are simply lean supper plan is not just a nice sounding idea but it literally is transformative, not just in how you sleep but also in physical fitness. You want 20 to 30 grams of protein at dinner and we give you dinner recipes to support that. We try to give you the easy button to make that happen. Speaker 1: 7:42 And then the third strategy is stop eating at 8 PM period. Stop eating at 8 PM. This upcoming six week challenge. That is the added bonus focus. We are building off of that foundational habit of starting your day being not doing with God’s word in stillness, with our proprietary method of emotionally intelligent gratitude followed by a workout. Right, that’s the foundation that we are building on. That is what you track in the app. That is what you get rewarded for financially, that we give forward to a mom who is adopting and fundraising. But then every six week challenge we do a little bonus focus. This upcoming six week challenge. It is nutritionally based where we are really focusing in on that protein, whole food nutrition. Stop eating at 8 pm. You will be amazed. You will be amazed at how much better you feel when you implement these simple nutritional strategies. Speaker 1: 8:43 You do not need to overhaul everything. Just focus in on these. And do not need to overhaul everything. Just focus in on these and you are going to be amazed. So get ready, that is coming. Finish strong, though, those of you who are in the rising stars community. In this current six week challenge. You’ve got one week left. Finish strong Again. We were word progress, not perfection, so make sure you fill out the completion form. But on the note of protein. On the note of protein, today we are going to be talking about 10 easy fast. That’s an important word for those of us that have kids we’re trying to hustle out the door in the morning. 10 easy, fast, highin breakfast ideas to turbocharge your day. Speaker 1: 9:28 If you practice intermittent fasting, this still works. Breakfast is literally whenever you break your fast. I cannot tell you the number of times people have told me I need to eat breakfast, which is why I can’t do intermittent fasting. We don’t do intermittent fasting here at early morning habit. That’s not necessarily a core of the program, but I am a big fan of it. I’ve been practicing 16, eight intermittent fasting for some time and that is where you eat for eight hours and you fast for 16. So many people here are also practicing intermittent fasting. We will do a training on that another day. Speaker 1: 10:07 But the point that I want to make is, whether you are intermittent fasting or not, everyone does breakfast. Why? Because it is when you break your fast. At some point, the cereal industry created what it is supposed to look like to break your fast. It boggles my mind every time when somebody will prioritize cereal over a salad to break their fast, because that’s what you eat for breakfast. Why? Who said that is what we eat for breakfast? So I want you to hear what I’m about to tell you through this lens of everybody eats breakfast, whether you are practicing intermittent fasting or not. It is when you break your fast. So we need to get out of this mindset that, well, it’s weird to have a sandwich for breakfast or a salad for breakfast. No, it’s not. It’s just breaking your fast. So let’s get out of the cereal, bagel, donut, whatever mentality, because that’s what you eat for breakfast. Speaker 1: 12:23 Before we dive into some of these recipes and these breakfast ideas that are high in protein, let’s quickly quickly touch on why we care about high protein breakfast. I just touched on the need for high protein dinners, and more is going to come on that. We’re gonna do a deep dive into protein in February. We’re gonna really hit protein. We’re gonna touch numbers. We’re gonna actually do hit protein. We’re going to touch numbers. We’re going to actually do live one-on-ones here in our trainings when we do the Q&A portion and we’re going to break down individually what should you be eating in terms of how much protein should be getting a day. We’re going to pull out formulas. It’s going to be great. You want to be here. Make sure you attend. Get ready for February. It’ll be a really, really fun series. Speaker 1: 13:08 Protein is one of my favorite things nutritionally to talk about, but a study published in the journal of nutrition showed that a high protein breakfast can aid in weight management or body composition, as we like to refer to it around here, enhance blood sugar control and lower the risk of chronic diseases such as heart disease and type 2 diabetes. In addition to that, protein not only takes more energy to digest than carbs or fat, meaning you’ll burn more calories, but you will also feel full for longer. The last benefit here there’s many, but the last one that I want to touch on is when you pair higher protein intake with the right muscle strengthening exercise, muscle strengthening exercise. You are going to replace disease inducing fat with life, promoting strength, creating muscle, which is going to also improve your quality of life as well as prevent disease. So, specifically, when we talk about breakfast, I also want you to keep in mind that kids are part of this conversation. This is not just for you, but this is also to help fuel your kids for a more effective start to their day At our kids’ school. Speaker 1: 14:46 Our kids are in public school and they get free breakfast. That, I believe, was a nationwide offering. I want to say Michelle Obama, when she and her husband were in office, implemented this. I can’t quite remember, forgive me, but there was a massive shift in what public schools were offering because there were so many kids going without breakfast. I’m a huge, huge fan of the attention to what our kids are being fed at school and I’m grateful that that conversation was started, but the fact still remains that when I have gone to breakfast with my kids to actually see what is being served, what is primarily being served is sugar. It is still better than nothing for the kids that don’t have the homes that breakfast is being provided. It is still better than nothing for the kids that don’t have the homes that breakfast is being provided. It is still better than nothing, I will not say otherwise. But for those of us that have the financial resources, the time and the ability to provide breakfast for our kids, we want to be providing high-protein breakfast to also help them create appropriate nutritional habits, as well as fuel a better start to their day, increase attention span, limit hunger cues and ultimately, set them up for success as they start to create their own nutritional strategies once they’re out of our homes. Speaker 1: 16:05 So here are 10 easy, fast, high-protein breakfast recipes. Get out a pen and paper Again. This will be on the Rise Renewed podcast later so you can scroll back and listen to it. For those of you in the early morning habit community, it will be uploaded in the app within the next 24 hours that you can also go back and listen. So don’t feel stressed if you can’t write down all of these recipes. They will. They will come back again. Speaker 1: 16:34 But number one is a Greek yogurt parfait with berries and nuts. So starting your day with a protein packed parfait made with Greek yogurt oh, my goodness, I could talk for 20 minutes about the nonsense that is yogurt. Everyone thinks oh, yogurt healthy, there’s fruit in it. Ladies, most yogurts out there are just sugar, again, just sugar Greek yogurt. If you could make one transformation in your fridge today, that would have lasting benefits. It is to change the way that you look at dairy, including yogurt. You want no fat Greek yogurt. There’s a ton of different flavors. Speaker 1: 17:22 Chobani, to my knowledge right now is the one that does not use artificial ingredients. I am not sure if there’s many others yet. At least last I looked, chobani was the only one. So Chobani. There’s other ones that are more expensive, like organic, which you know. If you have the resource to do that, great. But if you want a relatively cheaper option, then Chobani is the way to go. Speaker 1: 17:46 So do no fat vanilla Greek yogurt with fresh berries and nuts, if you like that little bit of extra crunch, this breakfast is not only delicious. But when you use one cup of Greek yogurt, half a cup of mixed berries and one tablespoon of chopped nuts whatever that you like you’ve just hit about 20 grams of protein. That you like, you’ve just hit about 20 grams of protein. One cup Greek yogurt, half cup mixed berries. Sprinkle some nuts on top 20 grams of protein. Number two avocado toast with poached eggs. Now I’m going to suggest. They do not have to be poached, just put eggs on top. Just put eggs on top. Or you can do sunny side up eggs if you like the runny. So avocado toast AM staple, but add some eggs to the mix and you have now got a much healthier, protein-packed breakfast. It will provide approximately 18 grams of protein. If you do two slices of toast, mash, one avocado, split it between the two pieces of toast and then an egg on each. Approximately 18 to 20 grams of protein. Speaker 1: 19:05 A smoothie bowl, number three, a smoothie bowl with banana and peanut butter. Smoothie bowls are a great way to get a boost of protein in the morning, but you must make sure that you get that protein powder. The one scoop of your favorite protein powder my favorite is, uh, organe simple way. So it’s organe simple way. And the reason that it is simple is because we want to avoid the many, many artificial ingredients that typically go into protein powders. So, whichever is your preferred protein powder, try to avoid the ones with a million artificial ingredients in. Speaker 1: 19:52 And then, secondly, you want to look for whey protein. When we talk about muscle building and protein, whey is going to be the way not intended this time to go. So you want whey protein, even if you have dairy sensitivities. By the way, isolated whey protein has rarely been shown to have effects on those who have dairy sensitivity because it is so literally. It’s isolated. The actual protein element is isolated from the lactose, which is often what people are responding to, so I just wanted to throw that out there. Lactose, which is often what people are responding to, so I just wanted to throw that out there. What you’re going to do is you’re going to blend one scoop of your favorite protein powder, one frozen banana, one tablespoon of peanut butter and one cup of milk, and you can top it with sliced banana, more peanut butter, chia seeds. This is about 30 grams of protein. Speaker 1: 20:50 The milk matters, though the milk matters. If you have a legitimate dairy sensitivity that is going to make your stomach upset, then almond milk, generally speaking, would be my recommendation. Just be aware there’s almost no protein. If you do not have a dairy sensitivity I will talk about this later we can do a whole training on this. There’s nothing inherently wrong with dairy. There really isn’t. People will fight me on this. That’s fine. If it’s going to make you lose sleep at night to drink milk from a cow. That’s not something I’m going to die on a hill over, but I’ll just say this it is not dairy in and of itself, but it is, more often than not, the quality of the dairy, meaning all the other stuff that is being put in with it. So, one cup of milk. My recommendation is still going to be a low fat cow’s milk in order to get more protein. Otherwise, almond milk would be a good way to go. Speaker 1: 21:57 Number four, speaking of dairy cottage cheese with fresh fruit oh my goodness you guys. A secret to getting more protein, a powerhouse for more protein, is cottage cheese. Now I realize this is one of those that people get a little freaked out by. It looks nasty and some people cannot stand the taste. I hear you. If that’s you, I understand. Again, we want sustainable. If you can’t stand the way something tastes, then it’s not going to be sustainable. It’s why I say get a protein powder you will actually like, then that actually tastes good and doesn’t taste like dirt. The more all natural you get with protein powders, the more they taste like dirt. So, trust me, I’ve tried a lot, which is why I recommend the Organe Simple Vanilla way. Speaker 1: 22:48 Cottage cheese is another one of those. If you can start introducing yourself to a low-fat, no-fat cottage cheese in your house, start mixing it in with some of the casseroles that you make and find a way to enjoy it. This is a really really great low carb, no carb, high protein dish. So cottage cheese, pair it with fresh fruit Peaches tend to be a really common one. There’s something about this my personally my favorite to add with cottage cheese. Speaker 1: 23:21 For those of us that are here in Lancaster County, pennsylvania, apple butter and cottage cheese is a popular combination. It is actually pretty good. The sweet and salty. Uh, I went to college in Ohio and I did that one time in our cafeteria my freshman year, and the number of comments that I got on it. I was like well, this is a Lancaster County girl mixture right here Cottage cheese and apple butter those of you from Lancaster County, you know what I’m talking about. So mix half a cup of cottage cheese with half a cup of fruit. Again, sliced peaches tend to be a really good one to add with this. You can even drizzle a little bit of honey. If you’re wanting to sweeten things up, again sliced peaches tend to be a really good one to add with this. You can even drizzle a little bit of honey if you’re wanting to sweeten things up. Honey, you’re going to hear a lot for breakfasts to just add a little bit of natural sweetener. This is around 28 grams of protein. 28 grams of protein, that’s a crazy amount of protein. Speaker 1: 24:15 Cottage cheese, cottage cheese If you’re trying to figure out low carb, high protein options. Cottage cheese If you are trying to figure out low carb, high protein options, cottage cheese, um, oh, another tip actually is uh, you can put cottage cheese and pancakes, um, and baked goods. Again, it’s similar to dairy right? We put dairy in a lot of baked goods. You can start replacing it with cottage cheese. You mix it up. You don’t even notice it. Speaking of pancakes, number five protein pancakes with peanut butter and bananas. Speaker 1: 24:44 There are a lot of ways to boost the protein content in pancakes. I mentioned cottage cheese. Simply doing protein powder is another way to go about it, but, typically speaking, you can add one to two scoops of protein powder to any pancake recipe, ladies, and you don’t notice a difference. Two scoops to any pancake recipe and you really won’t notice a difference, but it’s also going to boost your protein content. Adding some peanut butter on top is also another way to add protein. It’s not going to be muscle building protein necessarily. When we talk about muscle building, this is a huge misunderstanding about peanut butter. It’s actually not a great source of muscle building protein, but it is satiating. It’s also very high in calorie content. So, especially for our boys for those of us that have boys that need a higher intake, a caloric intake they’re in sports, they’re really, really active Peanut butter is a really, really great bang for your buck in terms of um caloric intake. For our boys that uh are hungry all the time. Try to get them to start eating peanut butter. Speaker 1: 26:00 Number six hard boiled eggs with spinach and feta. Hard boiled eggs Fantastic source of protein. If I they take just long enough in my lazy mom life that I don’t make them as often as I would like to. There was a kick I was on and I was making them like once a week. I love her boiled eggs. It’s just, um, it’s like I need someone to make them for me. I need a personal chef, is really what I’m saying. I need a personal chef, don’t we all? Don’t we all need a personal chef? So, so she can make, he or she can make me hard boiled eggs. Actually, that’s what I had kids for. I should start having my kids make hard-boiled eggs. There we go, ladies. Let’s get our kids to make hard-boiled eggs once a week. Great source of protein. Also tend to be enjoyed by kids. My kids love them. So I really should be making these more, or have them make them. Speaker 1: 26:54 Great idea for lunches, also as a snack. But as a breakfast we often think of scrambled eggs, but hard-boiled eggs. If you are someone who is on the go and you need a grab-and-go breakfast, hard-boiled eggs are a great way to do this. If you want to actually create more of a bowl to go, then you do hard-boiled eggs, sprinkle feta in. You can chop up some fresh spinach. You can actually add some avocado. You can also drizzle a lemon on top. You can put a little bit of salt, a little bit of garlic. There’s a lot of ways to create a bowl out of this idea. Make it your own. But if you do two hard boiled eggs with a little bit of feta cheese, a little bit of fresh spinach, add other things on there that sound good to you, you’ve just hit like 18 to 20 grams of protein. There’s two hard boiled eggs, a little bit of spinach, a little bit of feta cheese, um drizzle lemon garlic salt. You can add some avocado if you want. A little bit of bit of healthy fats in there too, and it’s really delicious. Also, a cucumber could be really good chopped up in that as well. Speaker 1: 28:09 Number seven I’ve not gotten into these yet. These are a superfood and I can’t stand them, and I wish that I could. Chia pudding with coconut milk tends to be a really popular one, but again, choose your milks wisely. Coconut milk and banana. I cannot get in to chia pudding, do you? I’m looking at Allison right now. Do you like chia? Have you ever tried it? I think it has something to do with the round ball texture, I don’t know. Um, the fact that it looks like fish eggs. Yeah, yeah, yeah, I’m, I’m, I’m with you there, okay, so I don’t know if you guys are listening to this later. Like, drop them in the comments. Speaker 1: 29:01 Let us know your thoughts on chia seed pudding. It’s a super food. If I could get myself to like it, I would. I have tried. I really have. You just can’t get into it. So if you guys have an amazing recipe and you were me and now you love it, teach me your ways, maybe, maybe I can start to enjoy it. But for those who enjoy it, um, you can create a pudding, mixing it with coconut milk, your milk of choice, letting it sit overnight. You can top it with sliced banana fruits that you like. Just be aware, without the right milk, you might only be hitting like 10 grams of protein. So coconut milk is going to be a higher, higher fat content, higher caloric content with very little protein. So just be aware, um, it tends to be a popular pairing, though I see that a lot People like coconut milk with chia um pudding. So again, for those of you that are like chia pudding connoisseurs, give us your recipes. Give us your recipes. Convince me to like it. I will happily try. Speaker 1: 30:07 Number eight turkey and avocado wrap. I will repeat, everyone breaks their fast. It doesn’t have to be cereals, donuts and bagels. Have a wrap, have a sandwich. Start your day with a protein-packed wrap made with sliced turkey avocado, a whole grain tortilla this is also something you guys can make the night before and package. Get one of those little tiny containers and put whatever you would have drizzled inside of it in the container and dip it. Speaker 1: 30:44 You want a fast, easy, on-the-go breakfast that you can make the night before. This is a really, really easy one, and no one says you can’t have it for breakfast. So wrap it the night before, get whatever. If you want a slice of cheese, your turkey, get whatever. Um, if you want a slice of cheese, your Turkey. You can put avocado in it. Get the wrap, but make it dry, and then whatever container you want to put it in, and then just get one of the little tiny containers for salad dressing or whatever you know. Honey mustard dip, uh, and then just dip it and eat it. Speaker 1: 31:17 Great breakfast on the go. High protein, um, depending on what all you put in it. Uh, it can be anywhere from 25 to 30 grams of protein in this. Two slices of Turkey. Chop up some avocado, if you want. The avocado is not gonna write. It’s not going to look as pretty the next morning. It tastes the same though. Um, you could put hummus in it. Uh, can do a slice of cheese. 20 to 30 grams of protein, right there in a wrap on the go. Be careful with your condiments. Speaker 1: 31:51 Number nine here’s one that many of you may have never thought of before A quinoa breakfast bowl with milk of choice. Almond milk tends to be a go-to, as well as coconut milk and banana. Quinoa is a complete protein. Quinoa is possibly the most underrated protein that is out there. If you could make one change in your carb macronutrient in your pantry meaning bread, pasta, chips, pretzels if you could do an overhaul of one of those carbs and replace it with one, it would be quinoa. Speaker 1: 32:38 If you can get yourself and or your family to eat more quinoa, do it. It is a complete protein, meaning it has all the amino acids that our body can’t get naturally in one food quinoa. So, cooking quinoa, you can mix it with again your milk of choice, sliced banana, drizzle of honey, almond milk, coconut milk. The sweeter milks tend to be used for this because quinoa is not sweet. So you can use dairy as well, but from a taste standpoint and again, quinoa is a complete protein. So in this case I would actually say you really don’t need dairy to get the protein benefit because it’s already packed with protein. So I don’t say this a lot, but this would actually be one where you really would be good to substitute like a sweeter, more caloric, carb-heavy milk, because quinoa got you covered with all nine essential amino acids, got you covered with all nine essential amino acids. Speaker 1: 33:48 So, uh, this could easily be 20 to 30 grams of um protein, depending on how much quinoa you want to make. So oatmeal is also still a great choice, but you want to try quinoa. You could play around with this a little brown sugar, like whatever you would do for oatmeal. I’ve actually not done this. I should do this Um and see how it goes. We drink or drink. We eat quinoa. Quinoa fried rice. Many of you already seen that on the simply lean supper guide that you got when you signed up for early morning habit, the six week program, you might’ve seen the quinoa fried rice recipe. That can be made with any protein. So we tend to do this more for dinner, but great idea for breakfast as well. We tend to do this more for dinner, but great idea for breakfast as well. Speaker 1: 34:30 Number 10, last but not least, a smoothie. You could do spinach. You could do your green smoothies. Kale I can’t stand kale. You will not see me drinking a kale smoothie unless it’s loaded with sugar, like applesauce and apple juice and all the other things. I don’t know why I cannot. It just tastes too much like dirt to me. Apple juice and all the other things I don’t know why I cannot. It just tastes too much like dirt to me. So you can do green smoothie. You could do any smoothie on a fullmercom my website. Speaker 1: 34:54 If you just type in smoothie, you will see a lot. Or, I’m sorry, don’t type in smoothie, protein shake, protein shake because, fun fact, most of the protein smoothies, smoothies that are advertised out there, ladies, they’re not protein smoothies, they’re sugar smoothies. They have so little protein in. A protein shake should have no less than 20 to 30 grams of protein. If it does not, then it is not a protein smoothie, it is a sugar smoothie. It is a sweet treat. So, however you enjoy your smoothies, we want to specifically maybe change smoothie sounds more delicious, but really we want to think like delicious protein shake and, um, that’s where you want to make sure you have 20 to 30 grams. So that’ll dictate how much of your uh protein powder you’re putting in. Speaker 1: 35:44 It also depends on the milk that you’re using. So if you cannot tolerate dairy, then you probably need to put in a little bit extra protein powder in, because you’re going to miss the protein from most milks other than dairy or cow-based milk. So there are recipes on my website, but a simple starting place is going to be um one cup of ice, one cup of low fat, no fat dairy 1%, 2% is fine and then um a heaping scoop of protein powder, one heaping scoop to two, and then you can do however heavy you like it. A tablespoon, two tablespoons of lemon juice, you can do lime juice, you can add a banana and use chocolate protein powder, but that’s basically the base. The base is the one cup ice or one cup frozen fruit, one cup dairy and then one heaping scoop of protein powder and you’re going to hit 20 to 30 grams of protein. Speaker 1: 37:00 10 delicious, nutritious ideas to start your day, to break your fast, whether you’re traditionally eating in the morning or, in my case, I’m breaking my fast between 10 and 11. Whatever you do it, set yourself up for your success. Set your kids up for success. Whatever you make for them, you can eat later or you can eat with them. But whether you’re a fan of sweet or savory to break your fast, there’s a little bit for everyone. What questions do you have? What can I answer? Love to hear your thoughts on any of that. Speaker 1: 37:34 Let me pray us out here. Speaker 1: 37:38 Lord, thank you so much for the fact that you made food to be enjoyable, the fact that you made food to be enjoyable, that in order to sustain life, it is something that can be enjoyed, and for many of us, food has become a ball and chain, almost literally and figuratively, weighing us down, and I pray that we would be able to see it as something that is meant to be enjoyed and that, more importantly, we would learn how to enjoy it as something that is meant to be enjoyed and that, more importantly, we would learn how to enjoy it. Speaker 1: 38:07 That we would dismantle some of the beliefs that have been created around food thanks to a society that just simply focuses on the wrong aspects of many things, and I ask that you would help us to have the right perspective of food and also be willing to pursue knowledge and understanding and be able to fuel our bodies well, so that we can fulfill the purpose that you have created for us with more energy, more confidence, more joy, and that would be able to help our children establish habits that encourage them to do the same. Thank you for who you are. Thank you for being such a creative, loving, faithful God, in Jesus’ name, amen.

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