Take a second and think of your typical morning.
Your alarm goes off and you have 45 minutes to get out the door.
Your choices are: sleep an extra 20 minutes or go dirty some dishes and make yourself a nutritious meal.
Most of us opt for the few extra Zzz’s, but are those extra minutes of sleep really worth it?
We’ve all heard the benefits of consuming a nutritious breakfast in the morning.
However, some may not know what “nutritious” really means.
For a meal to have a positive impact on your health, it must contain vital nutrients to fuel your body.
If you find your stomach growling halfway through your morning meeting, maybe it’s time to swap out your favorite children’s cereal with some lean protein in the morning.
Protein is one of the most crucial nutrients in the journey to stay energized, slim and fit.
Since it takes a longer time to digest than carbs, you’re more likely to stay full throughout the morning and able to resist cravings.
“Protein is critical, as it helps to slow down the absorption of carbohydrates,” explains Jim White, Certified Personal Trainer.
“This helps delay the onset of sugar highs and lows, which can trigger fat storage.”
Studies suggest that on average, women should aim for 25 – 35 grams of protein per meal. 
Unfortunately, this is a number that tends to fall short in a lot meals, especially during breakfast time.
More often than not it seems that go-to meals of hard-working individuals tend to be something along the lines of hastily shoving a day-old muffin.
And maybe a piece of fruit down their throat while frantically looking for their left shoe.
After a carb and sugar-filled “meal” like that, it’s not surprising that the cravings begin to set in halfway through the morning.
Whether you’re trying to lose inches or tone up, you need protein to fuel your body.
Luckily, there are tons of delicious breakfast options that can help give you the nutrients you need to power through your day.
Here are 10 awesome ideas to try this week!
1. Greek Yogurt Oat Pancakes
With no protein powder added, these pancakes are naturally rich in protein and made with minimal ingredients.
They’re not only delicious but gluten-free and easy to make.
In addition to being packed with protein, Greek yogurt offers a number of other nutritional benefits such as probiotics, calcium, potassium and B-12!
Get the recipe here
2. Scrambled Breakfast Burritos
These delicious burritos will help add anywhere from 22 – 31 grams of protein to your diet, depending on your meat choice.
It’s savory, healthy and easy to take on the go!
The best part is you can make a few extra to store in the freezer and heat up later in the week as a quick meal.
This recipe yields 4 servings (4 burritos).
- 4 eggs + 4 egg whites
- 2 Tbs. Milk
- 1 Tbs. Minced Garlic
- 1 Green Pepper (Chopped)
- ½ Onion (Chopped)
- 4 Slices of Turkey Bacon, 4 Turkey or Chicken Sausages (Crumbled) or 4 Slices of Canadian Bacon
- 1/3 Cup Jack Cheese (Shredded)
- 1 Tbs. Olive Oil
- 4 Wheat Tortillas / Multigrain Wraps
- 1 Cup Black Beans (Drained)
- Avocado (Diced)
- Jalapeno (Diced)
- Tomatoes (Diced)
- In a medium bowl, whisk together eggs, egg whites + milk.
- Heat up olive oil in a skillet over medium heat.
- Add garlic, peppers and onions and sauté approximately 3 – 5 minutes.
- Add egg mixture and reduce heat to medium-low and cook for another 3 – 4 minutes, until eggs are cooked.
- Add cheese and cook for an additional 1 – 2 minutes until melted.
- Place ¼ of the egg and veggie mixture onto burrito and top with your protein of choice and whatever other toppings you desire.
You can blend morning of or make your own smoothie packs to store in the fridge!
The ones in the freezer aisle at your grocery store are jam-packed with refined sugar, denatured ingredients and are really costly.
Luckily, it’s super easy to make your own, so get creative!
Smoothies are a delicious and easy way to get your protein and nutrients.
Here are some recipes you can make at home with just a few common ingredients.
To save them for later, simply store the ingredients in a freezer zip lock bag (minus the liquid, add this at the time of blending).
The ones listed below derive their protein source from foods, no protein powder is added to any of these recipes:
- Peanut Butter and Jelly Smoothie (See recipe here)
- Carrot Cake Smoothie (See recipe here)
- Green Apple Pie Smoothie (See recipe here)
- Raspberry Almond Chia Smoothie (See recipe here)
- Honey Banana Smoothie (See recipe here)
- Peanut Butter and Chocolate Smoothie (See recipe here)
Do you have a favorite smoothie recipe that you’re looking to spruce up?
Here are some add-ins that can add some serious nutrients to your morning sipping:
- Chia Seeds
- Flax Seeds
- Nut Butters
- Almond Milk
- Protein Powder
- Leafy Greens (Baby Spinach, Baby Kale)
- Coconut Water
- Cacao Nibs
- Black Iced Coffee
- Herbs/Spices (Cinnamon, Cardamom, Allspice, Ginger, Turmeric, Cloves, Mint)
4. Tomato and Zucchini Frittata
This dish is veggie filled and has a beautiful presentation!
With only 230 calories per serving, it’s one way you can get a delicious serving of protein without having to worry too much about the caloric intake.
Get the recipe here
5. Kale Feta Egg Toast
Photo by Wellplated.com
Avocado toast is a beloved favorite of many – but sometimes you need to mix things up a little bit.
This is a play on the classic eggs Florentine with some healthier substitutions to give you the creamy deliciousness you’re craving without all the fat, sodium and unhealthy calories.
Eggs act as an awesome source of protein, and kale offers some decent protein as well.
It's also rich in fiber, folate, iron and vitamin K, making this an excellent nutrient-packed meal.
18 grams of protein not enough for you?
Add some turkey, bacon, chicken, sausage or a side of low-fat cottage cheese.
Get the recipe over at WellPlated.com
6. Vegan Tofu Omelet
Photo by Minimalist Baker
Maybe eggs aren’t your thing, or you’re just looking for a new way to enjoy your favorite breakfast classic.
This omelet is made with all plant-based ingredients including silken tofu, hummus, nutritional yeast, garlic and veggies.
What’s better? It delivers 22 grams of protein per serving.
Get the recipe over at MinimalistBaker.com
7. Sweet Potato Breakfast Hash
Breakfast hashes are great because you can take your leftovers and turn them into a whole new creation!
Left over meats, veggies or even unused grains can be thrown into a skillet with some potatoes to make a delicious smorgasbord of flavors.
- 1 Sweet Potato (Diced)
- 1 Tsp. Garlic (Minced)
- ½ Onion (Diced)
- 1 Green or Red Pepper (Diced)
- 2 Eggs
- ½ Pound Ground Turkey
- 1 Tsp. Olive Oil
- 1 Tsp. Paprika
- ½ Tsp. Onion Powder
- Salt and Pepper to Taste
- Avocado (Sliced)
- Heat up a skillet over medium heat and add ground turkey.
- Season with paprika, onion powder and salt and pepper. Stirring occasionally until cooked through. Drain when cooked.
- Heat up olive oil over medium-low heat and add your onion, garlic and diced pepper.
- Once the onion turns translucent, add sweet potato and turn the heat up to medium.
- Cook until potato is cooked through and add ground turkey to the pan.
- In a separate dish, scramble your eggs and add to the skillet with a handful of spinach.
- Cook until eggs set, stirring occasionally.
- Scoop out and top with your favorite salsa and avocado slices!
8. Baked Banana Protein Oatmeal
Another great recipe that can be prepped ahead of time; saving you time and ensuring that you get a healthy start to every day!
These bad boys are low-fat, gluten-free, high protein and free of refined sugars.
Get the recipe here
9. Paleo Breakfast Pizza
Pesto, tomatoes, eggs and prosciutto – can you think of a more delicious combination?
Low carb and high protein, this recipe will give you a great excuse to have some pizza for breakfast.
Get the recipe at Ancestral Nutrition
10. Quinoa Superfood Breakfast Skillet
Sick of your traditional morning oatmeal? Shake it up with this superfood filled quinoa skillet!
It’s fruity, slightly sweet and gives you the nutrition you need for a busy morning. It can be ready in less than 10 minutes.
Get the recipe at One Ingredient Chef
No matter how you choose to consume it, protein is a necessary nutrient to incorporate throughout your day, and there’s no better way than to start it off with your first meal!