High Protein Breakfast Ideas

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High Protein Breakfast Ideas

The worst type of macro Tetris (the game all us macro counters play at the end of the day when we have an odd number of macronutrients left) to play is the one when we have 0 fat left, 2 carbs and about 50 grams of protein to eat before bed. If you’ve been counting your macros for a while now, you’re sure to have hit this gross bump in the road that requires you to eat cold cuts, egg whites, chug a protein shake or all of the above. Yuck.

Getting a high protein breakfast in at the beginning of the day is a great way to make sure you’re not left with that big chunk of protein at the end of the day. Finding high protein, low fat breakfasts are hard to come by so I’ve decided to give you a couple options that are my go to.

Egg Muffins

Ingredients

  • 150g chopped bell pepper (your favourite colour)
  • 150g chopped spring onions
  • 4 little cherry tomatoes/one normal tomato
  • 6 eggs
  • 1 handful spinach/ green leaves
  • 60g cheddar or any preferred cheese
  • ½-1 tsp salt
  • 4-5 splashes hot sauce (or curry powder)

Directions:

Mix pepper, onion and tomatoes in bowl. Chop spinach into dices and add.

Whisk 6 eggs in a separate bowl then add to veggie mix.

Add grated cheese into the mix with salt and other preferred spices or hot sauce.

Pour mix into a greased muffin pan.

Bake at 390 degrees for 16-20 minutes! Makes 6 servings.

Macros per serving: 13F, 15C, 19P

This recipe is for those of you who have a higher allowed fat count for the day since it uses full eggs and also has cheese added. This recipe is so easy to customize to your own macros. Simply sub eggs for egg whites, reduce or eliminate cheese or sub in a low fat cheese alternative!

Low Fat Crumpet Egg Scramble

Ingredients

  • 2 English crumpets
  • 1 large egg
  • 100g egg whites
  • 60g chopped mushroom
  • 60g chopped onion
  • 50g chopped bell pepper
  • 1 piece Babybel light cheese
  • 2 piece diced LilyDale turkey bacon

Directions

Lightly Spray a pan with oil and add all vegetables and turkey bacon to cook. Occasionally add a splash of water to steam or add a splash of chicken broth for extra flavour

Once cooked, add egg and egg whites and mix into a scramble.

Toast English Crumpets and serve together with Babybel cheese!

Total Macros: 9F 54C 40P

As you can see here, you’re getting a LOT more food and less fat per serving than the previous recipe! It all depends on your daily goals and what you can “afford”. Since my fat intake is low, I go for the second option more often. I just recently rediscovered Crumpets and love how they’re zero fat. It allowed me to add in a full egg!

 

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