Are you also thinking about what to eat for breakfast every day? I can't get out of bed in the morning, so I have to wash for a while. I don't have time to prepare breakfast, eat breakfast and wash dishes ... I can't think of a way to balance breakfast and get up early even if I want to break my head.
If you don't cook it yourself, but go to the mall one day in advance to buy breakfast the next day, there will be problems. There are many products on the market, which promote the provision of sufficient energy and sufficient protein. But in fact, few of these products can provide double-digit protein content, which will easily make you hungry.
Here are five breakfast recipes, which are short in preparation time, delicious, can provide a lot of protein, are not easy to get hungry, and are helpful for your muscle development plan.
1. Greek yogurt combination
Protein: 48g, carbohydrate: 40g, fat: 2g, calorie: 390.
Greek yogurt is becoming more and more popular because of its high protein content, so the creative way of combining it with other healthy and muscle-friendly foods is becoming more and more popular. As a high-protein breakfast, you need to make some preparations the night before. Here, you can use ordinary Greek yogurt to reduce the sugar content. Mix a cup of yogurt, 1/2 cups of oats and a little vanilla extract and put them in the refrigerator overnight. In the morning, add your favorite fruit and a spoonful of vanilla whey protein, stir and enjoy your breakfast.
2. Boiled eggs and Ezekiel bread
Protein: 3 1g, carbohydrate: 30g, fat: 17g, calorie: 400.
You can't deny the power of eggs. Eggs are generally regarded as the gold standard of protein's rating, which is not only one of the most complete protein around, but also very convenient. When it comes to portability and convenience, cooked food is the best choice. Contrary to what many people say, you can eat egg yolk in moderation because it has many benefits, one of which is that it can regulate key anabolic hormones. Three extra-large eggs, two pieces of Ezekiel bread and low-sugar jelly can make a hearty breakfast!
3. Cheese and fruit
Protein: 30g, carbohydrate: 50g, fat: 3g, calories: ~200.
Nowadays, the media surrounding Greek yogurt is overwhelming, and energy foods such as cottage cheese are easily lost in the chaos. This simple but versatile high-protein convenience food needs to regain its due position and become a high-quality competitor for muscle exercise. Simply mix a cup of low-fat cheese with your favorite fruit, such as peaches, strawberries or apple slices, and you will get an instant source of protein and fiber carbohydrates. Of course, you can also combine it with another carbohydrate source, such as one or two pieces of Ezekiel bread, 100% whole wheat bread or a small bowl of oats.
4. omelet
Protein: 26g, carbohydrate: ~ 12g, fat: 16g, calorie: 290.
If you have a few minutes to make breakfast, then you can choose scrambled egg cake, which is delicious and healthy. This is to make low-carbohydrate dieters feel full without extra calories. Stir-fry 3 extra-large eggs, add 1/4 cups of low-fat grated cheese and some vegetables you like, such as spinach, chopped tomatoes, peppers, mushrooms or onions. Add some salt, pepper and maybe some sauce. Look, the delicious omelet is ready!
5. protein oatmeal
Protein: 32g, carbohydrate: 35g, fat: 12g, calorie: 300.
If you don't have much time to spend on breakfast and don't want to make too many fancy things, then you can try this breakfast. Protein oatmeal is rich in complex carbohydrates, whey protein and healthy fat. Mix 1/2 cups of oats with 1 tablespoon of peanut butter, 1 teaspoon of natural sweetener, 1 teaspoon of cinnamon and 1/2 cups of low-fat or skim milk, microwave 1 minute, and add 1 teaspoon of vanilla whey.