With the rise in popularity of various eating styles like intermittent fasting, breakfast has gone from being the most important meal of the day to now not even necessary. How do you know which approach to take? Well, here's the truth. It ultimately depends on what approach you find easiest for you to use to adhere to your calories for the remainder of the day. That said, choosing to eat a breakfast made up of foods with the right composition of protein (typically high in this), fats, and carbs, does bring about several benefits. A high protein breakfast, for instance, can lead to indirect fat loss benefits by providing you with greater satiety and reduced cravings throughout the day. This is especially if you habitually include breakfast as part of your daily regimen.
Now, this is the reason why I prioritize nutrition in every single BWS program. There's no escaping it: if you're not eating right, you will never transform your physique as fast as you possibly could. If you're interested in optimizing your nutrition for every meal of the day (not just breakfast!):
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In addition, it is now well-accepted by most that skipping breakfast can lead to performance decrements if you're training in the morning. Worse still, a recent 2020 study suggests that skipping breakfast may even negatively affect your performance in the evening! Within this study, they had two groups of elite athletes eat the same amount of calories and macros before their evening cycling workout. The only difference was the distribution of these calories and macros. One group skipped breakfast, while the other included it. What they found was that the breakfast skippers:
Of course, this study didn't involve a resistance training workout. Not to mention, it was also done on a group of habitual breakfast eaters. Regardless. It does highlight that there may be some potential importance of consuming a well-composed first meal earlier in the day to maximize performance. This holds true no matter when your workout is, especially if you’re currently used to including a breakfast in your daily routine.
But, regardless of:
...What seems to be most important is that your first meal of the day, whenever that is, contains an adequate amount of:
...All while best catering to your lifestyle.
So, what I’ll do in this article is run through 3 quick, healthy, and easy high protein breakfast ideas. I'll also go through what scenarios each of these meals are ideal for. Plus, I'm going to show you the base recipe for each meal, and the different ways that you can add to it so that you can customize it based on your taste preferences and target calories and macros for the day. Think of it like buying a base model car and then adding whatever bells and whistles you want to it depending on your budget.
BASE CALORIES/MACROS: ~345 calories, 33g protein, 39g carbs, 2g fat
BASE WITH PEANUT BUTTER: ~445 calories, 37g protein, 43g carbs, 10g fat
BASE WITH PB2: ~405 calories, 39g protein, 45g carbs, 4g fat
This high protein breakfast (with no eggs) recipe is one that I’ve recently been loving because of how quick and easy it is to make.
The fast-digesting carbs and protein and the minimal fat and fibre content in this meal make it the ideal choice if you:
Also, because of its fast digesting properties, it’s also a great post-workout option. That is if you do choose to train fasted during your morning workout.
Now, if you’ve never tried protein coffee, I know what I'm going to say is going to sound weird. But just trust me on this. It tastes amazing and eliminates the need for any cream or sweetener. But a common 'yuck' factor for many is the clumpy consistency you usually get when you mix hot liquid with protein powder. Well, I've got some tips for you. Pay attention to the following details if you want a smooth consistency.
First, add a scoop of whey protein into a cup. Whey Isolate is your best bet here to prevent any clumping. And as for flavor, I personally use French Vanilla and it pairs perfectly with coffee. Then what you want to do is add just 2 tablespoons of cold water to the cup. Mix with a spoon until the protein dissolves completely into a thick paste. This step is key for that smooth consistency.
Once that’s done, slowly pour in a cup or two of black coffee while stirring simultaneously and continue stirring until no clumps are present.
Now as for your carbs, we’ll use a base recipe of 3 rice cakes topped with 1 sliced banana and a dash of cinnamon. If you want some added flavor and texture, then feel free to add 1-2 servings of peanut butter or a powdered peanut butter like PB2 as a spread on the rice cakes.
BASE CALORIES/MACROS: ~220 calories, 19g protein, 1g carbs, 15g fat
BASE (LOW FAT VERSION) CALORIES/MACROS: ~80 calories, 18g protein, 1g carbs, 0g fat
BASE WITH TOPPINGS: ~414 calories, 44g protein, 4g carbs, 24g fat
BASE WITH TOPPINGS (LOW FAT VERSION): ~275 calories, 43g protein, 4g carbs, 9g fat
The next recipe is something that’s been getting quite a bit of attention lately. It's the perfect option for a high protein, low carb breakfast for those who want to save more carbs for later on in the day. And aren’t going to be training immediately after. It’s basically an egg omelette but made into a tasty wrap.
For the base recipe, all you’ll need are 3 whole eggs and a handful of spinach. Blend these together with some salt and pepper. And then cook on low to medium heat on a non-stick pan until fully cooked through.
Then what you choose to top this with is totally up to you. But just do so in each of the 4 sections shown here. I personally add a serving of either cheese or avocado, some seared mushrooms and peppers, and a small amount of baked chicken breast to bump up the protein count. Once you’ve got your toppings done, cut a little slit down from the middle of the wrap. Then simply fold each side like so to create an easy-to-eat wrap.
And if you wanted to make this meal lower in fat, you can easily swap the 3 whole eggs for roughly ¾ cup (~150g) of egg whites instead, or use a combination of both.
By now, you must have realized that sometimes, knowing where to tweak your recipes to suit your unique macronutrient and training needs is challenging. That's why I make sure all the coaches here at BWS are well-equipped with that knowledge - so you don't have to struggle. If you're interested in getting professional help so you eat and train as best as you can:
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BASE CALORIES/MACROS: ~360 calories, 29g protein, 46g carbs, 7g fat
2/3 a cup (60g) dry oats (226 calories)
1/2 scoop (18g) protein powder (65 calories)
1 teaspoon (3g) of chia seeds (15 calories)
50g 0% plain Greek Yogurt (29 calories)
¼ cup stevia (can swap for 1 tbsp honey or sugar free syrup)
Splash of vanilla extract
½ a cup (125 mL) of cashew milk or any milk of choice (25 calories)
WITH TOPPINGS ~660 calories, 37g protein, 78g carbs, 25g fat
1 tbsp (15g) peanut butter (+90 calories)
½ a diced apple (+40 calories)
½ a sliced banana (+52 calories)
Small handful (20g) of almonds (+116 calories)
The last recipe we have is a great option if you’d like to prep your breakfast for multiple days in advance. That's because this high protein breakfast idea can be easily stored in the fridge. And will be ready to eat whenever. Given the slow-digesting properties of this meal, it makes it ideal if you’re going to be working out:
You’ll also notice that this recipe is relatively higher in calories than our previous recipes. This makes it a good option to 'front load' your calories with. A little background: this is a method where you eat a good portion of your daily calories in your first meal. Some research has shown that this is beneficial on reducing your hunger and cravings while increasing your overall energy levels throughout the day. And, hence, may better enable you to:
In fact, in a longitudinal weight loss study, they found that subjects who used this front-loading approach:
This will vary individually, though. But I do recommend experimenting with it, and this recipe is the perfect way to do so.
To prepare this high protein breakfast, all you’re going to do is grab a mason jar, or Tupperware if you don’t have any jars. Stuff it with all of the following ingredients to make our base recipe:
Now if or what you choose to add from here is totally up to you. What I personally like to add is 1 serving of peanut butter (15g), ½ a diced apple, ½ a sliced banana, and a small handful of almonds (20g). Mix it all up and store it in the fridge. It’ll be ready to eat in a few hours or the next morning.
And there you have it! For your convenience, I’ve also compiled these recipes into a high protein breakfast recipe book with an ingredients list and step-by-step instructions for each of the recipes shown. To download it:
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Also, because I receive a ton of questions along the lines of, "What's the best breakfast for weight loss?" I just have to say one thing. Your breakfast is just one meal for your whole day. It’s your whole days’ worth of calories that matters will govern whether you lose fat or not. So, experiment with these meals. Use the ones that will best cater to your lifestyle and best enables you to adhere to your calorie deficit for the rest of the day. Ultimately, that is the key to losing that stubborn fat overtime.
And for a step-by-step program that shows you not only how to train but also comes with a nutrition software designed to show you exactly how much to eat week after week to transform your body as efficiently as possible, then:
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Anyways that’s it for today guys! I hope you all enjoyed it! Don’t forget to give me a follow and connect with me on Instagram, Facebook, and Youtube as well, in order to stay up to date with my content.