Why a High‑Protein Breakfast Matters
Starting your day with a protein-rich meal helps:
- Stabilize blood sugar and curb mid‑morning cravings
- Support muscle repair after overnight fast
- Boost metabolism through a higher thermic effect of food
Aim for 15–30 g of protein in your first meal to stay full and energized until lunch.
1. Greek Yogurt Parfait with Berries & Granola
- Protein: ~20 g
- Prep time: 3 min
- Layer 1 cup plain non‑fat Greek yogurt, ½ cup mixed berries, and ¼ cup low‑sugar granola.
- Tip: Swap granola for chopped nuts or seeds for extra healthy fats.
2. Veggie‑Loaded Egg White Omelet
- Protein: ~25 g
- Prep time: 8 min
- Whisk together 4 egg whites + 1 whole egg, pour into a hot non‑stick pan, top with spinach, bell peppers, and mushrooms. Fold and serve.
- Tip: Make a double batch of chopped veggies on Sunday for faster weekday cooking.
3. Peanut Butter & Banana Protein Smoothie
- Protein: ~22 g
- Prep time: 5 min
- Blend 1 cup unsweetened almond milk, 1 scoop whey or plant protein powder, 1 tbsp peanut butter, ½ banana, and handful of ice.
- Tip: Freeze banana slices ahead of time for a creamier texture.
Page 2: Cottage Cheese Toast with Tomato & Avocado —>
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