Many research have shown that breakfast is the day’s most important meal. Helping you start your metabolism, burn calories, and give you the most energy for the day. As nutritionist Adelle Davis used to say:” Have your breakfast as a king, have lunch as a prince and have dinner as a homeless”. Here are the five most easy but contain high protein breakfasts.
1. Ricotta, tomato & spinach frittata
Source: SNEAKY MOMMIES
Ingredients:
- 6 eggs
- 4 tablespoons of milk (optional: a substitute for a non-dairy option)
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 1/2 cups chopped raw spinach
- 1 tablespoon butter
- 1 cup cherry tomatoes, halved
- 10-12 teaspoons of ricotta cheese
Nutrition:
- Kcal: 236
- Fat: 16g
- Sugars: 6g
- Protein: 16g
- Carbs: 7g
How to make:
- STEP 1
Heat oven to 200C/180C. Whisk together the eggs, milk, salt, and pepper in a medium bowl. Add half of the tomatoes and set aside.
- STEP 2
In a medium-sized cast iron skillet (oven safe) melt butter over medium heat. Add the spinach just until wilted. Now add egg mixture. Cook for about 3-4 minutes stirring gently, every 30 seconds or so. Once the eggs begin to set but are still slightly runny on top, top with remaining tomatoes, and with the ricotta about 1 teaspoon at a time in little balls.
- STEP 3
Bring the skillet into the oven and broil for about 2-3 minutes or until eggs have set on top. Cut and serve!
2. Egg and chips
Source: Good Food BBC
Ingredients:
- 500g potatoes, diced
- 2 shallots, sliced
- 1 tbsp olive oil
- 2 tsp dried crushed oregano or 1 tsp fresh leaves
- 200g small mushroom
- 4 eggs
Nutrition:
- Kcal: 218
- Fat: 10g
- Sugars: 1g
- Protein: 11g
- Carbs: 22g
How to make:
- STEP 1
Heat oven to 200C/fan 180C/gas 6. Tip the potatoes and shallots into a large, non-stick roasting tin, drizzle with the oil, sprinkle over the oregano, then mix everything together well. Bake for 40-45 mins (or until starting to go brown), add the mushrooms, then cook for a further 10 mins until the potatoes are browned and tender.
- STEP 2
Make four gaps in the vegetables and crack an egg into each space. Return to the oven for 3-4 mins or until the eggs are cooked to your liking.
3. Peanut Butter and Banana Oatmeal
Source: Eating Bird Food
Ingredients:
- 1 ¾ cups milk
- 1 cup quick oats
- 1 large ripe banana
- 2 tablespoons peanut butter
- ½ teaspoon ground cinnamon
- ¼ teaspoon pure vanilla extract
- Pinch of salt
- 1 to 3 teaspoons honey (optional)
Nutrition:
- Kcal: 470
- Fat: 18g
- Sugars: 32g
- Protein: 17g
- Carbs: 66g
How to make:
- STEP 1
In a medium saucepan set over medium heat, bring milk to a boil, observing so that it doesn’t boil over. Stir in oats, reduce heat to a simmer, and cook for 1 to 2 minutes, stirring occasionally. -
STEP 2
Remove from heat and cover for a few minutes.
-
STEP 3
Stir in mashed banana, peanut butter, cinnamon, vanilla, and salt.
4. Sunrise Sandwich
Source: Eat This, Not That
Ingredients:
- 1 tsp canola or olive oil
- 1 egg
- Salt and black pepper to taste
- 2 oz smoked turkey breast
- 1 slice of American cheese
- 1 tomato slice
- 1 whole-wheat English muffin, split and toasted
- 1 Tbsp guacamole
Nutrition:
- Kcal: 380
- Fat: 13g
- Sugars: 3g
- Protein: 21g
- Carbs: 26g
How to make:
- STEP 1
Heat the oil in a small nonstick skillet or sauté pan over medium heat until hot. - STEP 2
Add the egg and gently fry until the white is set but the yolk is still runny about 5 minutes - STEP 3
Season with salt and pepper to your liking. - STEP 4
Place the turkey on a plate, top with the cheese, and microwave for 30 to 45 seconds, until the turkey is hot and the cheese is melted. - STEP 5
Place the tomato on the bottom half of the English muffin, and season with salt and pepper. Top with the turkey and egg. Slather the guacamole on the top half of the muffin, and crown the sandwich
For more easy and healthy breakfast that provides you with the most protein, feel free to visit our website at Easy and healthy recipes
