Greek Yogurt Parfait (28g Protein)
Calories: 312, Fat: 4.5g, Carbs: 36g, Protein: 24g
1 c nonfat Greek yogurt
1/3 c protein granola
1/2 c mixed berries
1 t honey
1 tsp chia seeds
optional toppings:
coconut
nuts
Rinse and slice the berries. In a glass or bowl, layer yogurt, granola, and berries twice. Drizzle with honey and add optional toppings. Serve immediately.
Yields 1 serving
Scrambled Eggs & Sausage (30g Protein)
3 eggs
2 turkey sausage links
1 whole grain toast
1 t butter
optional toppings:
parsley
hot sauce
cheese
Cook and slice the turkey sausage. Toast whole grain bread. Whisk eggs with salt, pepper, then scramble in a skillet. Mix in sausage, plate with toast, and add optional toppings. Serve warm.
Yields 1 serving
Protein Pancakes (25g Protein)
1 scoop Vanilla protein powder
2 eggs
1/4 c rolled oats
1/4 t baking soda
1–2 tablespoons water
1 t olive oil
1 small banana, sliced
1 t maple syrup
Blend oats into flour, mix with dry ingredients, then add whisked eggs and liquid. Cook small pancakes on a greased skillet, flipping when bubbles form. Top with banana slices and maple syrup. Serve warm.
Yields 1 serving
Veggie Omlete (28g Protein)
3 eggs
1/4 c bell peppers
1/2 c fresh spinach
1/4 c low-fat cheese
2 turkey bacon
1 t olive oil
salt and pepper
Cook turkey bacon until crispy and set aside. Sauté bell peppers and spinach, then whisk eggs with salt and pepper. Cook eggs in a skillet, add veggies and cheese, fold, and cook until set. Serve with turkey bacon.
Yields 1 serving
Breakfast Burrito (30g Protein)
2 lg eggs
2 turkey sausage links
1/4 c black beans
1 whole wheat tortilla
2 T salsa
1 t olive oil
Optional Toppings
low-fat cheese
avocado
cilantro
hot sauce
Cook and crumble the turkey sausage. Scramble eggs, warm black beans, and heat the tortilla. Fill with eggs, sausage, beans, salsa, and optional toppings. Roll into a burrito and serve warm.
Yields 1 serving
Smoked Salmon & Egg (28g Protein)
1 whole grain bread
2 T low-fat cream cheese
2 oz smoked salmon
1 lg egg
1 t vinegar
salt and pepper
Optional Toppings
fresh dill
fresh chives
Toast whole-grain bread until golden. Poach an egg by simmering water, creating a whirlpool, and cooking for 3–4 minutes. Spread cream cheese on toast, layer with smoked salmon, and top with the poached egg. Season with salt, pepper, and optional herbs. Serve immediately.
Yields 1 serving
Quinoa Breakfast Bowl (28g Protein)
1/3 c quinoa, dry
1 lg egg
1/4 med avocado
1 oz feta cheese
1 t olive oil
salt and pepper
Optional Toppings
parsley
cilantro
chili flakes
lemon juice
Cook quinoa, soft-boil an egg, and peel. Assemble with quinoa, the halved egg, and avocado. Top with feta, olive oil, and seasonings. Serve warm.
Yields 1 serving
Breakfast Salad with Egg
Calories: 398, Fat: 18.5g, Carbs: 29.6g, Protein: 20.3g
2 tbsp salsa verde
1/2 tbsp olive oil
1 tbsp chopped cilantro
1 c salad greens
4 blue corn tortilla chips
¼ c red kidney beans, rinsed
¼ avocado, sliced
1 large egg
- Whisk salsa, 1 Tbsp oil, and cilantro in a small bowl. Toss half the mixture with mesclun (or other greens) in a shallow dinner bowl.
- Layer chips, beans, and avocado atop the salad.
- Heat the remaining 1 tsp. oil in a small nonstick skillet over medium-high heat. Add egg and fry until the white is completely cooked but the yolk is still slightly runny about 2 minutes.
- Serve the egg on the salad. Drizzle with the remaining salsa vinaigrette and sprinkle with additional cilantro, if desired.
Breakfast Salad with Egg & Salsa Verde Vinaigrette
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