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Do you bang your head against the wall trying to figure out the best ways to squeeze in a muscle-building friendly breakfast without having a significant amount of time? It’s tough to find ways to support recovery from your brutal workouts with little-to-no time on the mornings for lengthy prepping, cooking and cleaning.
Crappy, so called convenience health foods have flooded the market promising you endless energy and high amounts of protein. In reality, these foods rarely provide a protein count in the double digits and leave you feeling hungry. If you aren’t careful you’ll find yourself hitting the vending machine or choosing other unhealthy options which will wreak havoc on your physique.
Below are 5 fast high protein breakfast options to help you build muscle, feel fuller, longer and are easy to prep, eat and enjoy.
1. Greek yogurt combo
Protein: 48g, Carbs: 40g, Fats: 2g, Calories: 390
As Greek yogurt only increases in popularity due to its high protein content so do the creative ways to combine it with other healthy, muscle-friendly fare. As a great high protein morning meal, this will require you to do a little prep the night before. Here you will want to use plain Greek yogurt to keep the sugar count down and either steel-cut or regular whole oats. Combine one cup of the yogurt, ½ cup of oats and a dash of vanilla extract. Let it sit in the refrigerator overnight. In the morning add in your choice of fruit and 1 scoop of vanilla whey protein. Stir and enjoy.
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2. Hard boiled eggs and Ezekiel bread
Protein: 31g, Carbs: 30g, Fats: 17g, Calories: 400
You can’t deny the power of the egg. Oftentimes thought of as the gold standard for protein ratings, the egg is not only one of the most complete proteins around it’s also convenient as it gets. Hard boiled is the way to go when it comes to portability and ease of eating. And contrary to what many would call a big no-no, yes, you can eat yolks in moderation for a myriad of benefits one of which being regulating key anabolic hormones. 3 extra-large eggs and two slices of Ezekiel bread with low-sugar jelly will make one high-powered breakfast!
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3. Cottage cheese and fruit
Protein: 30g, Carbs: 50g, Fats: 3g, Calories: ~200
With a ton of press surrounding Greek yogurt these days it’s easy for a power food such as cottage cheese to get lost in the commotion. This simple yet versatile high protein convenience food needs to reclaim its rightful spot as a top muscle-building contender once again. Simply combine 1 cup of low-fat cottage cheese with your favorite fruit such as peaches, strawberries or apple slices and you’ll have one instant protein source along with fibrous carbs. Of course you can always combine another carb source along with this such as a slice or two of Ezekiel bread, 100% whole wheat bread or a small bowl of oats.
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4. Veggie and egg scramble
Protein: 26g, Carbs: ~12g, Fats: 16g, Calories: 290
If you have just a few more minutes to spare and can whip-up some scrambled eggs then you can create a great tasting breakfast option with a host of flavor and health benefits. This one is for the lower carb dieters out there looking to feel full without the added calories. Scramble 3 extra-large eggs and add in ¼ cup of low-fat shredded cheese and some of your favorite vegetables such as spinach, sliced tomatoes, peppers, mushrooms and/or onions. Add some salt, pepper and maybe a little salsa for a bit of a kick. Voila, instant muscle food!
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5. Protein Oatmeal
Protein: 32g, Carbs: 35g, Fats: 12g, Calories: 300
If you are the “anti-overthinker” type who just wants to pour everything into the same bowl for convenience and ease this one was catered to you. Packed with long-lasting complex carbs, whey protein and healthy fats this quick meal covers all your bases. Combine ½ cup of one minute quick oats (not the packaged kind) with 1 tablespoon of peanut butter, 1 teaspoon of natural sweetener, 1 teaspoon a cinnamon and ½ cup of low-fat or non-fat milk. After microwaving for 1 minute add in 1 scoop of vanilla whey protein powder. Mix and add water for desired thickness.