4. Cottage Cheese Toast with Tomato & Avocado
- Protein: ~18 g
- Prep time: 5 min
- Spread ½ cup cottage cheese on 1 slice whole‑grain toast, top with sliced tomato, avocado, and cracked pepper.
- Tip: Use whole‑grain or sprouted‑grain bread for extra fiber.
5. Smoked Salmon & Cream Cheese Wrap
- Protein: ~24 g
- Prep time: 5 min
- Spread 2 tbsp light cream cheese on a whole‑wheat tortilla, layer 3 oz smoked salmon and baby spinach, roll up and slice.
- Tip: Add thinly sliced cucumber for crunch.
6. Overnight Oats with Chia & Protein Powder
- Protein: ~20 g
- Prep time: 2 min active (+ overnight chill)
- In a jar, combine ½ cup oats, 1 tbsp chia seeds, 1 scoop protein powder, and 1 cup milk of choice. Refrigerate overnight; stir and top with fruit in the morning.
- Tip: Make 3–5 jars at once for grab‑and‑go breakfasts.
7. Turkey & Cheese Breakfast Quesadilla
- Protein: ~28 g
- Prep time: 8 min
- On a non‑stick pan, layer 1 whole‑wheat tortilla with 3 oz sliced turkey, ¼ cup shredded low‑fat cheese, fold and cook until golden on both sides. Slice into wedges.
- Tip: Serve with salsa or Greek yogurt for dipping.